Lockdown has given me plenty of time to review some of the best trail running apparel and shoes on the market. This is the first, of a series of reviews, to help you choose the right kit to suit your needs.

1. HAGLOFS L.I.M TEMPO SHORTS

https://www.sportsshoes.com/product/hgl907/haglofs-l%2Ci%2Cm-tempo-shorts-~-aw19/

PRICE: RRP £49.99

SIZE GUIDE: 4 (FITS LARGER)

If you’re looking for a comfortable pair of lightweight running shorts, then look no further, because the L.I.M (Less Is More) range from Haglofs feels absolutely sublime.

Admittedly, they are a longer and looser fit than I would usually prefer to wear, but the feel and comfort of the material makes them the perfect choice for both performance and leisure. It’s worth mentioning that this ‘feel good’ material from Haglofs stretches way beyond just the shorts, so expect more positive reviews on the rest of their apparel, especially the base layers.

In terms of sizing, I tested a medium, but I think a small might have been a slightly better choice for me (I do prefer to wear clothes that fit a little more tightly). I would say these shorts are more suited to runners of a bigger build – roomier than your standard running shorts and with plenty of leg room.

KEY FEATURES

1.Firstly the elasticated waistband ensures that they fit comfortably and the looped drawstring means you won’t lose one end through the end of the hole in the material at the front.

2. The zipped pocket on the front of the right thigh. It’s roomy and perfect for storing small items that you don’t want to lose, like small keys, money and empty doggy bags. However, beware of carrying anything heavier, like a mobile phone, as it will only annoy you by swinging around awkwardly when you run. It’s perhaps the only drawback of these shorts, especially if you’re someone who’s used to carrying your phone in your shorts when you exercise.

3. They’re super-comfy, built to last and it’s a guarantee that you’ll wear these for more than just running.

2. SALOMON exo twinskin shorts

https://www.sportsshoes.com/product/sal3580/salomon-exo-twinskin-shorts-~-aw19/

PRICE: RRP £129.99

SIZE GUIDE: 1 (FITS SMALL)

Salomon have set the benchmark for running apparel over the last decade, in terms of lightweight performance and stunning design. The new Exo twin-skin shorts are no exception. For a start, they look and feel incredible. They’re also the lightest pair of shorts I’ve ever worn, the outer layer is made of a super-thin tissue material and the exo-layer underneath provides the perfect mix of comfort and compression.

I think what I like the most about this pair of the shorts is not only the style, but the fit. They move as you move, specifically designed for high-level lightweight performance. In terms of sizing, they are a very small fit. The pair I’ve tested are a medium and they are a snug fit. If in doubt, order a slightly bigger size.

KEY FEATURES

1. The outer layer of thin material has a V-shaped slit at each side, which allows for superb comfort and breathability during movement and exercise.

2. There is storage for small items inside the waistband, a pouch at the front and a zipped pocket at the back. A mobile phone could easily be carried in the back of the shorts, without too much movement during exercise.

3. Top quality design with exceptional lightweight performance.

3. INOV-8 RACE ELITE 7″ shorts

https://www.sportsshoes.com/product/ino1397/inov8-race-elite-7%2522-running-shorts-~-aw19/

PRICE: RRP £64.99

SIZE GUIDE: 4 (FITS LARGER)

I’ve been wearing inov-8 clothing for many years and I’m pleased to say that the quality and design of this season’s apparel has continued to make significant improvements.

Personally, the fit is perfect for me, much different from the old ATC style, the cut of the material is far more streamline in comparison. The outer shell is lightweight, with a triangular section of breathable stretch material at either side of the outside leg, complete with a small slit at the bottom of the shorts to allow for movement. The inner material is soft and stretchy, whilst providing just the right amount of compression during exercise. These shorts perform well in all kind of weather, especially in the rain. Even when they become wet, they never lose their fit and shape.

In terms of sizing, these shorts fit quite large. I’m always a small in inov-8 shorts, compared to the medium sizing of other comparable brands, like Salomon for example – something worth knowing before you order!

KEY FEATURES

1.The deep waistband, made from a stretchy, elasticated material, provides tons of support and comfort during exercise. It really improves the fit and feel of these shorts. There is also a red adjustable drawcord at the front of the waistband to provide a more secure and personalised fit.

2. Like the Salomon Exo, this pair of shorts also has a zipped pocket at the back of the waistband, very secure and perfect for a mobile phone or other small items.

3. The triangular mesh strips down either side of the outside are a great feature, allowing for increased comfort and ventilation during exercise.

4. The logo on the front on the shorts is reflective and higher visible in low light conditions, especially to oncoming motorists and cyclists.

I judge shorts entirely on price, comfort, design and performance. For me, the inov-8 race elite 7” shorts tick every box and they’re currently my favourite go-to pair for both racing and training.

4. SCOTT RC RUN HYBRID SHORTS

https://www.sportsshoes.com/product/sco21/scott-rc-run-hybrid-shorts-~-aw19/

PRICE: RRP £59.99

SIZE GUIDE: 2 (FITS SMALLER)

Scott have produced a winning design with this pair of hybrid running shorts, combining the perfect blend of comfort, style and performance.

I love these shorts – they look great and feel fantastic. They’re extremely comfortable to wear, perfectly suited to all distances and ideal for both training and racing. Especially the latter, as the super-lightweight material means they weigh next to nothing.

Comparable to the inov-8 race elite shorts (reviewed above), these shorts really impressed me during testing and were my other favourite design.

In terms of sizing, a medium fit me perfectly – a small would have been far too tight.

KEY FEATURES

1. A deep waistband, made from a stretchy, elasticated material, provides tons of support and comfort during exercise. It really improves the fit and feel of these shorts.

2. The material of the inner compression layer is both soft and stretchy and feels extremely comfortable against the skin.

3. There is ample storage at the front and back of the shorts. An open pouch at the front is split into three small compartments and ideal for carrying small loose items like energy gels. At the back of the waistband is another, larger open pocket, which has a button clasp. It would easily hold a mobile phone, but be aware that it doesn’t have a zip.

4. The shorts also come with a Scott branded waterproof storage pouch, perfect for a mobile phone and other small items.

5. The logos on the front and reverse of the shorts are reflective and highly visible in low light conditions.

5. RONHILL INFINITY MARATHON TWIN SHORTS

https://www.sportsshoes.com/product/ron2978/ronhill-infinity-marathon-twin-shorts-~-aw19/

PRICE: RRP £49.99

SIZE GUIDE: 4 (FITS LARGER)

The Ronhill Infinity Marathon Twin Shorts are both comfortable and supportive, with a relaxed fit. Although slightly heavier than other comparable models, they feel great against the skin and the stretchy fabric allows for plenty of movement during exercise.

In terms of sizing, they are comparable to the Haglofs L.I.M shorts, with ample room. The outer material has a slightly larger and looser fit than models like the Salomon and Scott designs. Like the Haglofs, I would say these shorts are more suited to runners of a bigger build.

If you’re looking for a pair of comfortable shorts, for all-round performance, at a competitive price, then these would be a great choice.

KEY FEATURES

1. A large zipped pocket on the reverse of the shorts, will keep a mobile phone and other small items completely safe and secure. There are also two smaller pockets either side, which are ideal for storing energy gels.

2. A comfortable, supportive and relaxed fit.

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I’d started 2020 with a clear goal in my mind – to take part in my first ultra race. A huge personal challenge, considering my preferred racing distance has always been less than 25km!

My ultra-running journey was due to begin last month, with the ULTRA NORTH in Newcastle, a new 55km ultra-marathon event. Unfortunately, this race has now been postponed until 2021, but at least it will give me more time to train and prepare for the big day.

I’ve been running for most of my life and racing competitively for the last 17 years. During this time, I’ve competed in hundreds of races, visited some amazing countries, ran up and down some spectacular mountains and explored some of the best trails in Europe. But despite all this running experience, the challenge of running an ultra is something completely new to me. It’s also an extremely daunting experience and in all honesty, a little bit scary!

But thankfully I know plenty of ultra-runners and coaches with the necessary experience and expertise that I am lacking. So, I asked them for their best ultra running tips and top kit recommendations and this is what they had to say…

1. HOLLY PAGE

Adidas Terrex Athlete  |  Skyrunning World Series Champion 2018

FOLLOW HOLLY: Twitter |  Instagram

Photo credit: Adidas

1. CARRY SPARE KIT

If you head out on a long run thinking, “I’m cold now but once I start running I’ll get warm”, think how cold you’ll get if you have to stop because you’ve sprained your ankle in the middle of nowhere. You never know when something might happen and having the right equipment to stay warm / dry etc. is really important. There is so much great lightweight kit out there now that there really is no excuse.

HOLLY RECOMMENDS:

ADIDAS TERREX AGRAVIC RAIN WOMEN’S JACKET

ADIDAS TERREX AGRAVIC ALPHA HOODED WOMEN’S JACKET

2. CARRY EMERGENCY FOOD (that you don’t really like!)

Sometimes runs can take longer than you planned so it’s good to always have something in your bag for a “just in case” moment. If you always have a bar / gel that you don’t really like in there then you won’t be tempted to eat it in a “non-emergency” situation too. Carrying extra food when running with others is also a great way to keep yourself popular – a bonking friend will be forever indebted to you for saving them with those “emergency jelly babies”.

3. TAKE A MAP / COMPASS (AND KNOW HOW TO USE THEM!!

Technology has come on leaps and bounds in terms of navigational aid, you can download the GPX of a route onto a watch or phone and follow this to recce a race route / go on a long training run. However, many people are placing too much reliance on following a blue line on a watch. That’s great until the watch malfunctions and you find yourself stranded in the mountains with no idea where you really are or where to go next. You can go on a navigation course, or read up on the basics to gain skills and confidence and then go out and practice!

HOLLY RECOMMENDS:

For shoes, I recommend the ADIDAS TERREX TWO ULTRA PARLEY WOMEN’S TRAIL RUNNING SHOES as they’re really cushioned and comfy – that’s what I’m wearing all the time at the moment. They’re also made out of recycled ocean plastics, which has to be a good thing too!

2. DAMIAN HALL

Inov-8 athlete/Ultra Runner  |  5^th place UTMB, 2018

FOLLOW DAMIAN: Twitter |  Instagram

Photo credit: inov-8

KIT IS KEY!

The number one key piece of kit for ultra runner is shoes. You may be in them for a long time, so they need to be comfy. Yes, terrain is important (will it be rocky, muddy, wet, hard and fast trails, a mixture?), but above all that you want to treat your pinkies like they’re royalty – else they’ll rebel and give you blisters. Everyone’s feet are different, so don’t listen too much to what works for others. Instead get a pair early and try them out on your long runs to see how well they suit you.

DAMIAN RECOMMENDS:

For UTMB, inov-8 TRAILTALONS and TERRAULTRA Gs have both been excellent for me. I want some cushioning for 100 miles, but not too much (I want to feel dextrous on technical bits) and both of these have a roomy toebox for when grumpy feet start to expand a little. No blisters. No complaints. And ace grip, to boot.

Most ultras have a mandatory kit list so you’ll need a pack to carry that in, plus your sandwiches. INOV-8 RACE ULTRA PRO 2IN1 Vest was brill for me at UTMB in 2018 and numerous races and challenges since. Again, comfort is really important as you might be wearing it for 24 hours-plus. Key for me is the side pouches as I want to be able to access kit (gloves, sunglasses, waterproof) and my sandwiches on the move, without ever having to take the pack off. Plus the water-carrying options are great, with different carrying options for soft flasks (or a bladder). And there are several options for pole attachments too. It’s a really versatile pack – not least the option to detach the main compartment when you only need minimal kit.

Most ultras (and indeed fell races) will have a waterproof as mandatory kit, even when often there’s very little chance it’ll get used. So lightest is best. INOV-8’S ULTRASHELL meets all the strict race criteria for UTMB and other races, and weighs a stunning 97g. Being transparent you can still read the race number through it, too – another race rule. I’ll also take the excellently named ULTRAPANT, which are just 86g. I don’t know of a lighter combination of full body waterproof cover. If the forecast is for a monsoon however, I’ll plump for the STORMSHELL. I wore this in 2017 and 2018 UTMBs and on a recent Winter Paddy Buckley Round and it’s been well skill. For just 170g you get excellent protection around the head, neck and wrists.

PETZL NAO+

Inadequate headtorch beam could mean topographical befuddlement or, worse still, a trip or fall. The Petzl NAO+ boasts a whopping 750 lumens, but can be customised in an app to last all night (with fewer lumens). I’ve used this for several UTMBs, plus longer runs in the dark, such as the 230-mile Cape Wrath trail. Excellent, reliable bit of kit.

SUUNTO 9 BARO

This watch can record GPS for up to 120 hours, which is great for FKTs. Being able to follow a race or route’s GPX file can also save a lot of bother/confusion, it has wrist HR (to help guard against overtraining), you can get smartphone notifications if you really want them (I don’t).

3. HOWARD DRACUP

Montane Athlete  |  3^rd place in the Montane Spine Challenger 2018

FOLLOW HOWARD:  Instagram

Photo credit: Philipp Reiter

FAIL TO PREPARE, PREPARE TO FAIL

Planning & preparation before a long distance race is absolute vital to success. Especially for distances of 100 miles and above. In the weeks and months leading up to the race, I recce all, or as much of the route as possible (in sections). This helps me to understand things like what terrain I will be running on, what shoes and kit I will need and most importantly where the race goes. Then I sit down with a note pad & pen! I close my eyes, visualise it and try and run the whole race in my head – I get into its mind!

I’ll start with how long I think it’s going to take me on a good day & a bad day…I break it down into legs/sections. I ask myself questions like – are there any aid stations? How far apart are they? Am I allowed support/able to use drop bags, how much food, water & electrolytes do I need to carry to get to the next supply point?

Time spent at checkpoints needs to be as fluid as possible. You want your next lot of Energy/kit ready to grab and go without any faffing. I put mine into clear ziplock bags and label it CP1 for example, and make sure my dropbags are organised.

By constantly familiarising myself with the route and planning, it means that on the day I know exactly what I’m doing & where everything needs to be.

By preparing in advance it gives me more confidence on race day and puts me under less stress before and during the race- especially if your travelling abroad! I also do the same with my kit choices.

HOWARD RECOMMENDS:

MONTANE VIA GECKO PACK

The Montane Gecko Vest was my most used race vest last year, I love it! It’s remarkably comfortable and extremely breathable – perfect for running ultra-distances.

MONTANE PRISM MITTS

I used my “Montane Prism Mitts” a hell of a lot this winter. I prefer mitts to gloves as they keep my hands a lot warmer and revive them if they’ve gone too cold & wet!

4. GEORGIA TINDLEY

Merrell Athlete  |  Team GB Long Distance Mountain Runner

FOLLOW GEORGIA:  Instagram

Photo credit: Merrell

1. TRAINING FOR TECHNICAL RUNNING

If you’re one of these people foolish enough to not only sign up for an ultra, but who decided to make it a technical and exhausting skyrunning style ultra then heed this advice. Train on technical terrain. Prepare for technical terrain. Adapt to technical terrain. Moving over ridges, rocks and scree is both mentally and physically exhausting and will take it out of you far more than running on a lovely smooth trail. It will also require a different style of movement and use different muscles; incorporate some scrambling and strength work into your training (or limp across the finish line!).

2. DON’T START TOO FAST 

It’s the classic piece of advice for ultra running for a reason: everyone knows it, and everyone has done it anyway. In the excitement of the start line it is easy to get carried away, especially if you’re used to running shorter, faster races. No matter how good you feel at the start of an ultra there will come a time when you feel awful. If you start too fast this rough patch is going to come sooner and last longer! If I’m feeling unexpectedly fresh and springy at the start of a race I remind myself that it’ll make a bigger difference to be able to push hard at the end than to keep pace with my competitors at the beginning.

3. DON’T PAY ATTENTION TO OTHER COMPETITORS

It’s easy to get psyched out before a race when you start chatting to your competitors. How much water are you carrying? Are you eating gels or solid food? Do you think it is t-shirt weather? Where are you going to push hard? But making changes just before the race, no matter how small they seem, can totally unravel you. It’s important that you work out what works for you during training, and stick to it in the race. Maybe carrying 500ml less water in a race of a couple of hours wouldn’t make that much difference, but over the course of an ultra that could be litres less that you manage to consume.

GEORGIA RECOMMENDS:

MERRELL MTL LONG SKY TRAIL RUNNING SHOES

This year Merrell are the lead sponsor for the Skyrunning World Series and have put together a team of international runners to showcase their range of new skyrunning specific shoes. This includes the Merrell Long Sky running shoes, which are specifically designed to provide both grip and support in grueling ultras. If you fancy something a bit lighter, the SKYFIRE is a great all round shoe and easily robust enough to take on ultra distances.

5. ANDY JACKSON

Experienced Ultra Runner  |  UTMB finisher

FOLLOW ANDY:  Instagram

Photo credit: Rachel Platt

1. TRAIN YOUR BRAIN

Having a strong mind really does help. For me, a lot of training has being solo, getting out in the mountains in any weather. This has helped me to become stronger, both mentally and physical. Essentially practice, as in long ultra races you often have to run through the night and also alone.

2. BUY THE BEST KIT

Buying and using the correct kit is also absolutely essential. I often read advice on internet forums advising people to buy the cheapest clothing and equipment just to get through a kit check. In reality, when you’re racing in the cold dead of night, sometimes at high altitude, with a tired body, fatigued brain, whilst battling inclement weather, you’ll be glad you spent that extra bit of money on good quality gear.

ANDY RECOMMENDS:

INOV8 TERRAULTRA G260 TRAIL RUNNING SHOES

My favourite shoes are the inov8 TerraUltra G 260, having worn them to complete the Bob Graham, Lakeland 50/100, Fellsman and more recently the PTL (300km 26000 meters of climbing on mixed terrain. These shoes to me are the best all-rounder multi-terrain shoe proving excellent comfort and grip. The addition of graphene in the rubber soles also prolongs the life of the shoe, making them the perfect choice for all ultra-running distances.

LEKI MICRO TRAIL PRO TRAIL RUNNING POLE

Poles are an absolute essential for ultra-races in mountainous environments! Using these on long races like the ‘Spine Challenger’ and the PTL whilst carrying a 20 litre pack with all the mandatory kit certainly help on the climbs, keeping the body upright and also gives tired knees support on long descents. The poles I use are the Leki Micro Trail Pro’s.

6. HARRY JONES

Hoka One One athlete/coach  |  4^th place Transvulcania 2020 | http://www.harryruns.com

FOLLOW HARRY:  Instagram

Photo credit: Transgrancanaria 128km official race photography

1. BUILD UP SLOWLY

First and foremost, the allure of running your first ultra is strong. But make sure you are patient, if you’re new to ultra running, don’t just go from a road marathon straight into your first 100km on the trails. Take your time to build up your training safely to a volume you could only have dreamt of before you started your ultra journey. Take your time to get to a place where 3 hour runs start to feel short compared to some epics you’ve had in your training block. Most importantly, take your time to enjoy the process and get excited for race day.

If trails are new to you get some shorter trail races in first. Get out in the mountains, figure out what you’re good at, what needs work and how much slower and longer those big hills and tough terrain can make the miles drag.

2. STRUCTURE IS KEY

Don’t neglect structured workouts. It’s easy to think ‘I’ve got a 100km race with 6,000m of climbing, so I should just focus all my time on vertical, volume and running in the mountains’. It will definitely help, but don’t underestimate how beneficial building your overall running fitness can be, whether that be with hill intervals or track workouts. I do a lot of volume and time in the mountains coming into big goal races, but always make sure I still feel like I’m within a strong road marathon fitness, maintaining some good structured workouts at pace. There might be a lot of hiking in a steep ultra but often there’s a lot of running too and that’s where you really make up time.

3. MAKE THE RIGHT CHOICE

Make sure you choose the right race for you. Don’t just enter the first race you find, make sure it’s a race, route and area that excites and motivates you. It will help keep the miles flying by and when you hit a rough patch (if you’re doing it right you will) you just have to look up from the trail, take in the views and the energy will start to come back.

HARRY RECOMMENDS:

HOKA SPEEDGOAT 4 TRAIL RUNNING SHOES

Great cushioning, traction and ride for a long day out on the trails. I’ve always been a fan of the Speedgoat and have raced everything from fast 21km trail races, all the way up to long ultras in them. This will be my shoe of choice for UTMB this year.

CAMELBAK ULTRA PRO PACK

I’ve tried a wide range of different hydration vests to find the best fit and functionality for race day. Camelbak Ultra Pro ticks all those boxes, lightweight with good access to pockets whilst still having enough volume to fit mandatory gear for a race like UTMB.

LEKI MICRO TRAIL PRO TRAIL RUNNING POLE

Not essential for every ultra, but when you’ve got plenty of steep climbing poles can really help take some strain off the legs and get you through the course faster. The Leki trigger shark system allows you to click in out of your poles quickly and gives good energy return when you’re hiking up those mountains.

7. GARY HOUSE

Competitive Ultra Runner & Coach  |  www.therunstrongclub.com

FOLLOW GARY:  Instagram

Photo credit: The Dragon’s Back official race photography

1. STOP STRETCHING & GET STRENGTHENING

Some still see it as controversial but it’s really not – there is enough evidence to confidently support the notion that if more people worked on being a stronger runner rather than a flexible one, there would be a lot less injuries. When you think about it, why would you need to be that flexible? Tying your shoe-laces or getting over a style maybe, but that’s it. Out of the thousands of runners I’ve coached, those that I have switched out stretches for strength work have seen nothing but positive results.

My BIG 5 are: Deadlift, Split Squat, Hip Thrust, Weighted Calf Raises. Single Leg Press / Lunges.

2. HAVE A RUNSTOPPABLE MINDSET

Running an Ultra means that you will spend a lot of time with only your own thoughts to motivate you both in training and on race day, so it’s very important to strengthen your mind. Most plan races as if it’s going to be the perfect day, but it never is! Work on things that could go wrong in the race, so it’s easier to problem solve when you’re tired.

The first step is to realise that there are both intrinsic (challenge, role model, build confidence) and extrinsic factors (medals / t-shirts / profile pictures)..…. you need solid reasons to train when its freezing, dark, wet or all three! – as humans we are hard wired to overcome and persevere, but you have to sometimes rediscover and practice it so that you are prepared on race day for the tough times.

3. DON’T LEAVE IT TOO LATE

a) Walk before you need to walk

b) Eat before you need to eat

c) Drink before you need to drink

d) S**t before you s**t your pants

8. JAREK TURIF

Ultra Runner  |  Winner of the 10 Peaks Brecon Beacons Ultra 89km, 2019

FOLLOW JAREK:  Instagram

Photo credit: Kong Adventure

1. CONSISTENCY IS THE KEY

When preparing for an Ultramarathon, think of your training with a perspective of short, medium and long term goals. Do you have a specific area of weakness that you want to improve? Are you hoping to improve a personal best? Or perhaps you are recovering from an injury? Apply a perspective to your training plan in order to consistently build your form whilst maintaining physical and mental well-being.

We are all at fault for wanting to run more. Running more does not always mean running better!

2. CELEBRATE

Unless your name is Pau, Xavier or Kilian you are unlikely to stand on the podium of an International race, and as much as we like competition and racing, concentrate on what you do well and remind yourself what contributed to that success? Perhaps you managed to get out the door when it was pouring with rain outside, your training partner finished his/her first ultra or you feel the first rays of spring sunshine on your face. There are million reasons to celebrate running!

3. REST/TAPER

Think of all the months and years of preparation. All of the sacrifices of waking up early, declining the second helping of carrot cake (my favourite) and the hours spent on your feet. For your main races in the calendar, allow yourself to rest and absorb the training impact. Personally I have been following the 70/50/30 rule. This is the overall percentage of total running volume for each of the weeks before the race. Remember, It is always better to be slightly undertrained and rearing to run than over trained and too tired on the big day.

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During this difficult period of social isolation, it’s essential that you exercise to stay fit and healthy, for the benefit of both body and mind.

At present, government advice dictates that we each have one opportunity to train everyday, so you should really treasure this privilege. In other, less-fortunate countries, they have much tighter restrictions placed on social movement.

Please remember that the official advice and rules for UK citizens may change over the next few days and weeks, so it’s very important to regularly check any updates on the official government website.

https://www.gov.uk/coronavirus

1. CHANGE YOUR MINDSET

I’m sure that most people are feeling pretty worried, scared and anxious about what is currently happening in the world right now – I know that I certainly am. It’s really important to accept that the large-scale circumstances are completely out of your control and you have to adjust your mind-set and adapt your daily routine in order to cope with the incredible changes thrust upon our daily lives. But equally recognise that can all play our small part in the fight against the COVID-19. If we are all sensible, respect the rules and each do our bit – it will make a big difference to slowly down the spread of the virus. It’s good to talk, so make sure you chat to others members of your household about how you’re feeling (pick up the phone if you’re on your own).

This is why it’s so important to make the most of your running and training. Exercise will reduce your anxiety and negative thoughts whilst enjoying some much-needed fresh air.

Forget training for any races that you had planned and instead focus on the here and now. Enjoy your exercise and stay fit – that is the most important thing right now!

2. CHOOSE THE BEST TIME TO RUN

This tip is especially important if you live in a busy, urban area. For example, try and run early in the morning to avoid other people going to work or the shops. Stay away from busy streets/areas and wherever possible, you must minimise contact and engagement with other people. Some people are much more fortunate than others because they might live in quiet, rural areas. Whatever your circumstances, be sensible and use a common sense approach when it comes to exercising.

It is not advisable to travel/drive anywhere to exercise. Leave your car where it is and either run from home or exercise inside. Reduce the chance of seeing other people by running with a nearby radius of your home.

3. CHOOSE A QUIET ROUTE/TRAILS

Avoid popular trails, paths and ‘hotspots’. Study a map of the local area and choose a route where you are less likely to see/pass other people. Instead, study a map of the local area and plan a route where you are less likely to come into contact with anyone. For example, apps like KOMOOT and ALL TRAILS, will show you a map of all the trails in your local area. You can also have some fun in the build up to a run by planning new routes and exploring hidden trails. Websites such as Suunto Movescount will also allow you plan a route using mapping software.

Strava has also updated its features so help you find local routes, most of which are reasonably short in length and always use safe and well-established trails. In addition to this, you can now log up to 32 different activities, to include exercises such as Yoga, planking, crunches or even cleaning the house and gardening! The only limit is your imagination (and government regulations!)

4. KEEP IT INTERESTING

Challenge yourself. You could create a short local route (5k for example) and try to better your time whenever you run it. You could even challenge your family and friends (who live nearby) to try and beat your time, or run the route in reverse to keep things interesting and varied. Create a Strava segment/s to monitor and track progress. To set up a segment on Strava, you need to access the website on your computer or laptop. Click on the ‘Overview’ option for an activity you’ve already completed and select ‘Create Segment’ (see graphic below). Strava will then guide you through the remainder of the process.

Another thing I’ve been doing is trying to find a new local trail every time I go for a run – there are plenty of routes where I live and I’m safely exploring the local area by finding one trail at a time.

Pictured above: How to create a segment in Strava

5. TRAIN ALONE/OR ONLY WITH OTHER HOUSEHOLD MEMBERS

In order to minimise the spread of the virus – do not arrange to meet and train with friends or groups of people. If you do see another runner or cyclist on the trail, then make sure you adhere to the 2m rule as recommended by the government. It is OK to train with other members of your household, but it might also be an opportunity for you to escape from the confines of your home and get some much needed fresh air. Perhaps even take it in turns to exercise with people in your house. Enjoying time to yourself will help to relieve tension and stress in this difficult period of social isolation. It’s also good to have a break from the news, the internet and social media!

6. DON’T TRAIN TOO HARD OR RUN TOO FAR

The rigors of long distance running temporarily weaken your immune system. Look after yourself and manage your training sensibly.

Currently we are allowed to train once a day to help us improve our physical and mental health. There isn’t a limit on how long or far you can run, but common sense should dictate what is a reasonable and acceptable amount. You certainly don’t need to run a marathon every day – all races have been cancelled. Minimise the chances of seeing other people, by keeping your runs down to a sensible distance and don’t flout the rules by running more than once a day.

7. ALWAYS TELL SOMEONE ELSE WHERE YOU ARE GOING

Safety first – tell someone where you are going and how long you expect to be out. Ideally take a phone with you and if you are going up a hill or two, always carry extra kit in case of an emergency – racepack/bumbag with extra clothing etc.

Now is not the time for heroics – don’t plan any runs that are dangerous or leave you feeling exposed. Save your ambitions of scrambling over Crib Goch or Jack’s Rake for the future. Minimise your risk of injury and exposure – you don’t want to put any extra pressure on our emergency services, especially if Mountain Rescue need to be called out. Over the Easter weekend there were 20 call outs for Mountain Rescue teams in the UK. A smaller number than usual, but given the current circumstances, it’s still 20 too many.

8. LEAVE YOUR KIT AT THE DOOR

Leave your trainers next to the door (outside if possible). Don’t walk them through the house and when you’ve finished running, make sure you take off as much of your kit near the front door. Wash your kit as soon as possible. Try and avoid touching gates and stiles during your run – you could even wear gloves and take them off before you enter the house. Make sure you always wash your hands as soon as you get home.

Before I go for a run, I leave a basin filled with hot water, some soap and a hand towel outside the front door, so that I can wash my hands as soon as I return. I also spray the door handles regularly just to be on the safe side.

9. TRAIN AT HOME

There are no restrictions on the amount of exercise you can do at home. Set up a room in your house where you can relax, stretch and workout. There are some fabulous online workouts that you can use for ideas and much of these do not require any equipment at all. I’ve been making the most of the free LIVE workout sessions on the Sportsshoes.com and inov-8 Instagram accounts.

Pictured above: This week’s Sportsshoes.com LIVE instagram programme

I’ve downloaded an app called the 30 Day Ab Challenge and I’m currently at day 21. Regrettably I started on the Intermediate level and 5 days into the exercises I was really starting to suffer. Unless you already have a strong core and a decent set of abs, I’d definitely recommend starting at the beginner level!

Pictured above: The 30 Ab Challenge App

I also have a chin-up bar which hangs on the frame of my bedroom door. Our ‘house rules’ dictate that you must do at least 5 pull-ups every time you walk underneath it. Unfortunately this means that I try and avoid going upstairs at all costs. I’ve also walked head first into the chin-up bar more times than I’ve actually done pull-ups. My top safety tip is to hang a tea towel over the bar whenever you’re not using it, just in case!

If you are lucky enough to own a treadmill, exercise bike, turbo-trainer or weights, then you have everything you need at home. I’ve really been enjoying my treadmill sessions, mostly because I can watch films and documentaries on the TV whilst I’m running. There are some fantastic things to watch on Netflix at the moment – check out the various documentaries on the Crossfit Games, The Least Expected Day and my personal favourite The Last Dance. Sources of inspiration can go a long way to helping you train that little bit harder, especially with the absence of races and competition.

Pictured above: The Zwift app in full swing

Apps and software such as Zwift and RGT Cycling are other great ways to get you motivated. It’s worth pointing out that the latter is offering all premium features for free during the COVID-19 pandemic.

Zwift now supports running and not just cycling, something that was a welcome surprise to me, especially as it provides free workouts and training plans (you have to pay for the privilege if you’re cycling). To connect to Zwift, you either need a very expensive treadmill, or a footpod with a bluetooth connection that links directly to the app. The other alternative is to buy a pair of shoes which have the Bluetooth technology built into the shoe itself. I’m lucky enough to own a pair of Under Armour HOVR Machina, which are pricey at £139.99 RRP, but it does mean that you don’t have to buy an additional footpod or an expensive treadmill with the latest up-to-date technology.

Pictured above: The Under Armour HOVR Machina

10. BUILD STRUCTURE & ROUTINE

During this current lockdown, it’s important to build a good routine so that you don’t just spend all day sleeping, eating, drinking (excessively) or constantly glued to your phone or tablet.

There has never been a better time to learn a new skill, or improve an existing one. One thing that has really helped me is dedicating time everyday to learning and practising Italian. I’m using an app called Duolingo, which is free to use, but you can pay to upgrade to the premium version (without adverts) after using the free trial. There is another good app called Babbel which is currently offering 6 months free if you purchase a 12 month subscription.

I’ve also been spending more time in the kitchen cooking good quality meals. I’ve really enjoyed following actual recipes and being more experimental with my preparation and delivery (I always did wondered why we have a set of weighing scales in our kitchen). Although it has to be said that fish finger sandwiches are still my lockdown food of choice!

Pictured above: My experimental fish finger sandwich with mayo, pesto & something green called lettuce

To keep things fun and interesting in our house we recently played a game of Come Dine With Me, where everyone took it in turns to prepare, cook and serve a meal of their choice and then we rated them. It’s also a good way to spread the responsibility of cooking to more than just one person. Next week we’ll be taking on a Bake Off challenge. Any ideas of how to include fish fingers in a cake will be gratefully accepted.

Gardening, reading, writing, designing and making interesting cocktails are a few other things that have kept me thoroughly entertained during the lockdown. I should confirm that the cocktails have been received with mixed reviews, despite that fact they were all made from fish finger free recipes.

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THE SPORTSSHOES #GETAPIC PHOTOGRAPHY COMPETITION 2019

**ENTRIES NOW CLOSED***

The competition winner is John Allan (ENTRY NO.1) for his photograph of Helen Buchan, taken during her Bob Graham Round attempt

1ST PLACE!

If you’re like me, then you’ll love taking photographs during a run. So why not enter your favourite personal photograph of 2019 and be in with a chance of winning a free pair of inov-8 X-TALON G 235 !!

It costs nothing to enter and ALL entrants will be showcased online.

Prize

The winner of the competition will receive;

• 1 X FREE pair of inov-8 X-Talon G 235 (RRP. £139.99)

*In the unlikely event of these shoes being unavailable in your size, you will be offered a suitable alternative.

How to Enter

• You can enter via my Facebook page or email (ben_mounsey@hotmail.com). Please include a copy of your photograph, along with your name, a short description and the date it was taken (see example below).
• Don’t forget to tag me in any entries on Facebook so I can see them!
• LIKE & SHARE the post and include the hashtags #sportsshoes #GetAPic
• All entrants will be showcased here on my website www.benmounsey.net and the winning photograph shared on Facebook, Instagram and Twitter.

EXAMPLE ENTRY:

BEN MOUNSEY – ‘A GRAN DAY OUT!’

Gran Canaria (1st March 2019)

The best £5 I’ve ever spent on airfare. Blitzing and blazing the trails in Gran Canaria with Kirsty Hall, Sarah McCormack, Heidi Davies, Tom Adams, Jack Wood and Joe Baxter. A ‘Gran’ day out!

Entry Rules

• Photographs must have been taken by the person entering the competition
• Entrants can only submit 1 photograph each
• Photographs must have been taken during a walk/run/cycle (January 1^st – December 31^st 2019)
• Entries are open from December 29th 2019 – January 3rd 2020

The winner will be judged by the Sportsshoes team and announced via social media shortly after the closing date.

#sportsshoes #GetAPic #NoFunStandingStill #inov8

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COMPETITION ENTRIES 2019:

JUST TO BE CLEAR…THE ENTRIES ARE NUMBERED IN ORDER OF WHEN PEOPLE ENTERED THE COMPETITION – JOHN JUST HAPPENED TO ENTER FIRST! )

1. JOHN ALLAN – LEG 5 BG (WINNER!)

The Lake District (14th July 2019)

Photo taken during Helen Buchan’s Bob Graham Round attempt 2019.

2. GIOVANNI TOWER TORRE – Rupert’s Trail

The Amalfi Coast, Italia (2019)

Exploring the paths of Rupert’s Trail, 2019 edition.

3. KRIS LEE – LONG AWAITED RUN

The Lake District (22nd August 2019)

The long awaited first run in my G260 mudclaws over Nab Scar, Heron Pike, Great Rigg and Stone Arthur.

4. NICK OWEN – (UNTITLED)

Llandwyn Beach, Anglesey (4th October 2019)

Evening run making the most of the daylight chasing my 8 year old daughter (in her x-talon 212) around the forest and sand dunes.

5. JAMES WILLIAMSON – “I SEE A LITTLE SILHOUETTE…”

The Panopticon (10th March 2019)

A cold run in fading light with my son Archie over The panopticon (a.k.a. ‘The singing ringing tree’)

6. PATRICK WARDLE – “LOO WITH A VIEW”

The Lake District (22nd June 2019 at 5:22am)

I call it “Loo with a view” supporting Tom on his BG, he smashed his target time of by 2 hours doing it in 20:09! It was a fab day in the hills.

7. CHRIS FARRIMOND – “DO YOU REMEMBER THE FIRST TIME?”

The Lake District (6th April 2019)

9. DECLAN BULMER – “HIGH UP IN THE HIGHLANDS”

10. AMJID KHAN – “SUNRISE ON THE CANAL”

The sun rising through the trees on the Rochdale canal. Not a person in sight. Beautiful.
Taken on 29th December by myself whilst on a run.

11. GERALD GRECH – “TRAIL ON FIRE”

12. MARK ANTHONY ROGERSON – “UNTITLED”

This was taken on a run up Gowbarrow fell including Aira Force. Being back on the fells to get views like this down Ullswater.

13. ALISTAIR NASH – “ALI’S GUEST RUN”

Ali’s ‘Guest Run’ (new) rules…. beast your pals on the fells then find time for a cream tea…..in a ski lift….in Addingham.

14. PAUL MYERS – “X-CITED”

15. ALUN WOOD – “UNTITLED”

Kinlochleven, Scotland (19th September 2019)

Looking down into Kinlochleven, after we climbed to the top of the Salomon Skyline Scotland VK to install the radio repeater ahead of the weekend races.

18. LAURENCE MARTIN – “UNTITLED”

Autumn sunshine in Tong village. Catching some early morning rays of sunshine before heading back into the valley during my long run.

19. DAVE MIDDLEMASS – “UNTITLED”

Halfway up and halfway down. Blowing the cobwebs away with my daughter, Aggie in her inov-8’s.

Walking up Pinhaw Beacon – near Skipton in blanket snow with my running partner (dog Stanley) and his new best friend (golden retriever Puppy Flo!). Flo (Florence) is a new sole-mate for Stanley having sadly recently lost his mum (Olive) to cancer!
A special photo for me because it links in running with my love of dogs, their love of running, the amazing Yorkshire Dales and the start of a new chapter.

My picture that I took of Rob Scott when it snowed on Pendle a couple of weeks ago and we went for a run!

I took this photo because all around was dark clouds and land and the sun was breaking through the clouds and shining on the bottom of the Calder Valley.

Enjoying the views from Embsay Crag.

The photo was taken in the 2019 MISTI SKY RACE. A race I have run twice. I always train on my own, so most of my pics are scenery stuff. I am not really a selfie man. This was taken at the summit (5825m, 19110ft in old money). I was goosed, it was baltic cold, the summit had taken a lot out of me. The descent is epic, a massive scree run that is like the Ben, but twice as long and 3 times as high! Anyway, it is a photo that means a lot to me 🙂

(My alternative entry “Plan B” was taken on a training run the week before at around 5000m, the hill behind is over 6000m. The brand name of the local tuna does make me chuckle, childish git that I am!).

46. SIMON TAYLOR – “UNTITLED“

Fell Running with my twin boys at The Great Hill with Darwen Tower and Pendle Hill, Lancashire in the background.

47. PETE LLOYD – “UNTITLED“

Embsay Crag Maffetone run (walk), early December 2019.

48. ROB MORTI – “UNTITLED“

This is my favourite photo of 2019… This was taken by my fellow club mate Catherine Slater as I was starting to feel the pain on my Bob Graham Round on the 14th September. I am climbing the path towards the base of Bowfell with the sun rising over the Langdales and Rossett Pike. Was so proud to complete my round in 23 hours 3 mins.

49. BEN HARTLEY – “UNTITLED“

Little trot on Crib Goch. Set off at 3am to see the sunrise. Beautiful day.

50. JOCASTA FLETCHER – “UNTITLED“

Sunset on a Tuesday night pack run – Stoodley Pike West Yorkshire.

51. PAUL SUMNER – “UNTITLED“

Commuting in Wigan, snapped whilst catching my breath on a run home from work.. Picture is the sunset across Scotsman’s Flash.

52. GLYNN JENNISON – “UNTITLED“

54. LOVA CHECHIK – “UNTITLED“

Aschau Im Chiemgau, Germany (26th March 2019)

I had half a day to spare after a skiing holiday. So went for a  run in the low alps with majestic views – the snow got deeper in the second half, so I ended up in a mad rush to catch my flight.

My entry was taken at a cross-country race that I was walking round and spectating at.

60. JILL HOLMES – “UNTITLED“

Quick drink stop on the Kentmere Horseshoe, inov-8’s now worn out!

61. TAMSIN COOKE – “SUMMER SOLSTICE SUNSET“

Summer solstice sunset: a two-day walk. High up in Calderdale with James Cooke, Toby Sid, Richard Sunderland, Charlotte Wetton & Liam Edward Matthew Williams.

62. ADAM OLIVER – “UNTITLED“

66. CHERYL SPEIGHT – “UNTITLED“

68. DAVE CULPAN – “UNTITLED“

Sheepstones, above Hebden Bridge, a wintry morning.

69. MARK TAYLOR – “UNTITLED“

Approaching Snowden Summit.

70. DIANE MACDONALD – “UNTITLED“

06:11 sunrise leaving Hawes at the start of a Pennine Way run from Hawes to Tan Hill Inn and back again. Happy days in a beautiful part of the world.

75. TOM MIDDLETON – “UNTITLED“

The Lake District (13th May 2019)

Halls Fell Ridge – Some brutal hill reps up the Blen! Fell runners from Eden Runners training on Blencathra during the spring.

82. SARAH WRIGHT – “UNTITLED“

Arthur’s Pike, August. First fell run after injury rehab.

83. ANDREW SLATTERY – “HISTORY IN THE MAKING“

Paul Tierney on a brief coke break as night fell on Bannerdale Crags during his epic record run of the 214 Wainwright fells.

84. OWEN BARNICOTT – “UNTITLED“

Trying to catch a pic of the wife during a drizzly run around Derwent. When the pooch made unexpected appearances.

85. MEL PRICE – “SEEING OFF 2019“

Snowdon, Rhyd Ddu path, Caernarfon

Black Crag, The Lake District.

87. SPANIEL BENTLEY – “BURNS NIGHT HANGOVER CURE“

90. RICK CRABTREE – “UNTITLED“

This was taken at Sango Sands, Durness , in late October, on my eve run whilst doing the North coast 500 trip.

91. ROB OWEN – “UNTITLED“

Sorry I’m currently semi-retired.

92. ED NEWBOULD – “A BREAK IN THE CLOUDS“

Faithful running buddy Ned taking in the Lakeland views. Catbells.

93. NEIL ‘BRAVESHORTS’ WALLACE – “A STORM BEYOND“

The 2019 Three Peaks Race, following the running snake to Ribblehead and back towards Pen-y-Ghent.

94. ROB REID – “UNTITLED“

Cat Bells, looking Derwentwater to Keswick and Skiddaw. Taken on a trip round the Newlands Horseshoe.

95. MIKE FANNING AKA. TFM – “KEEP YOUR EYES TO THE HORIZON AND YOUR NOSE TO THE WIND”

98. LEON SEVERN – “UNTITLED”

Out for a solo reccie of the Yorkshire 3 Peaks race, with Ribblehead Viaduct in the foreground and Whernside in the background.

99. GAV DODD – “UNTITLED”

100. JOANNE AINSLEY PERRY – “TIME TO PLAY, BEFORE THE WORKING DAY”

Early run towards the sun – 6am run (nr Wycoller).

101. CHRIS JACKSON – “UNTITLED”

Glen Coe, September 2019.

102. ROSE GEORGE – “FELL NINJA”

No kilt but a Scotsman in Scotland, atop Merrick in the hills of Galloway,, during Wigtown Festival.

103. ALEX FROST – “UNTITLED”

Last race of the year no52 Auld lang Syne.

104. TOM PHILLIPS – “UNTITLED”

Unusual trail running near Chelva (Spain) Built to carry water by Romans 2000 years ago – now makes a sublime section of trail running!

105. JIM HARRIS – “UNTITLED”

107. STEVE HOOK – “SCAFELL PIKE FROM SEATHWAITE”

We managed to catch a few days of magical sunshine in The Lake District in October.

Sometimes someone in front is great so you know where you are going. Sometimes you just think how on earth am I going to catch them up!!

Catching the best bit of the day and feeling on top of the world. It’s amazing which famous fell runner  you see on the top of a hill in a morning!

110. JOEL HOOK – “MYTHOLMROYD”

Calderdale (23rd February 2019)

Leg 4 of the Calderdale Way relay. Looking down the valley it must be one of the most beautiful views in Calderdale and a great run!

Taken from the bottom of the scree gully off the summit of Pike O’ Stickle, dropping 424 meters of elevation in less than 600m.

112. KIM ASHWORTH – “MOUNTAINS IN MY HEART”

The Lake District (31st July 2019)

My partner Andy stopping to gaze over Great Langdale on a family run up Scafell Pike.

113. ANDREW WORSTER – “THE VERTICAL KILOMETRE”

Snowdon, North Wales (May 2019)

Kim on our recce of Snowdon VK race in May 2019 with Y Lliwedd in the background. We ended up having a km refreshing dip in the Watkin pools at the bottom of the valley.

A SPORT ON THE UP!

There is no denying that over the last few years, there has been a huge increase in the popularity and growth of trail and mountain running. As more people continue to hit the trails, the future of our sport looks extremely promising. This steep surge in participation has also risen significantly within the UK and Ireland, with an increased representation of our athletes in European mountain races. These are exciting times to be a mountain runner and I’m very proud to consider myself part of this growing movement.

Now don’t get me wrong, we’re certainly not the first runners from the UK and Ireland to venture into Europe in search of new and exciting races. Early pioneers, such as Billy Burns, Martin Cox, Anne Buckley and Angela Mudge, have been doing it for years and have enjoyed a huge amount of success.

“THE FUTURE OF OUR SPORT LOOKS EXTREMELY PROMISING…THESE ARE EXCITING TIMES TO BE A MOUNTAIN RUNNER“

But this is different. Different because I’m not just talking about a handful of athletes, now we’re more like an army, invading Europe and entering races on mass. Inspired by the achievements of others, our ranks are swelling in size. Leading the line are the famous names of Robbie Simpson and Victoria Wilkinson, newly-crowned World Cup winners Andy Douglas and Sarah McCormack, Skyrunning champion, Holly Page, European champions and medal winners Jacob Adkin, Sarah Tunstall, Emmie Collinge and Emma Moran. The list goes on. British and Irish mountain runners are flocking to the continent to compete and we’re giving our European counterparts a real run for their money. The lure? Aside from the prizes, the chance to run in truly amazing places, compete against some of the best athletes in the world and most importantly, enjoy new and exciting experiences. There are literally hundreds of races out there and thousands of trails and mountains just waiting to be explored.

Take the Trofeo Vanoni relay, in Northern Italy, as one such example. In 2006, only one woman and one men’s team from the UK and Ireland entered the race. This year, a staggering total of ten women and nine men’s teams competed. It’s a huge contrast, but it’s also easy to see why this particular race has become so popular.

Pictured above: The start of The Trofeo Vanoni Relay 2019 (Credit – Roberto Ganassa)

THE HISTORY

Held annually in the town of Morbegno, the Trofeo Vanoni relay is one of my favourite events of the year. One of the things that makes this race so special, is that Morbegno is twinned with Llanberis, in North Wales. This partnership between the two countries is particularly strong and has been for many years – they are both connected and bound by a love of mountain running. Each year, the Italians send a strong representative team to compete in the Snowdon International, held annually in July. In response, the Snowdon race sends a team of athletes to compete at Trofeo Vanoni every October, which usually consists of the best-placed athletes in the Snowdon race from the UK and Ireland.

“TWO COUNTRIES, BOTH CONNECTED AND BOUND BY A LOVE OF MOUNTAIN RUNNING”

It’s a tradition that has been upheld for decades, a celebration of unity between the two towns. I find it incredibly refreshing to see this kind of friendship, with shared values and respect between two very different cultures, still existing and continuing to thrive in today’s modern society. It’s such a shame that things like this don’t happen more often in the world.

THE RACE AND THE RECORDS

The Trofeo Vanoni relay consists of three individual legs over the same 4 mile circuit. The route runs along the historic town centre and the ancient paths that lead to the tiny village of Arzo. Unfortunately, the women compete in a stand-alone race, on a slightly shorter 3 mile course, much to their disappointment. Perhaps in the future it might also be possible for women to compete in a relay style event – I certainly hope so.

To run a fast time* at Trofeo Vanoni, you have to be a complete runner, fast on the flat, super-strong on the climb and a demon descender – confident on every type of terrain and willing to push yourself harder than ever before. There is no respite, no time to take your foot off the gas and certainly no time to enjoy the views. It’s an eyeballs out and full-gas race from start to finish. Formula 1 pace is the only way to take your place on the podium.

The fastest team record at Trofeo Vanoni is 1hr28’55”, set by the famous Italian ‘Forestale’ team, in 2007. A staggering achievement, but when you learn that Marco Rinaldi, Emanuele Manzi and the great Marco De Gasperi were in the team, it’s easy to understand why. I have to say, it will take an unbelievably talented trio of athletes to ever break this long-standing record.

Pictured above: Record breakers! The Forestale Team, 2007 – (L to R) Emanuele Manzi, Marco De Gasperi and Marco Rinaldi 

Great Britain’s Emmie Collinge, is the current women’s race record holder, setting a time of 21’13” in 2015. She is one of only a handful of elite women to ever run under 22 minutes.

The men’s individual leg record is held by italian superstar, Alex Baldaccini, in a jaw-dropping time of 28’21” in 2012. He has dominated this race as an athlete for many years, posting three of the four fastest ever times, all well under 30 minutes. My best ever time is 30’21” in 2015, which pales in comparison. How anyone is able to run 2 minutes faster on that course is beyond my imagination, my lungs are still burning four years later.

Pictured above: King of Trofeo Vanoni, Alex Baldichinni, leading the climb, 2019 (Credit – Maurizio Torri)

Throughout Trofeo Vanoni history, only three men from the UK and Ireland, have ever managed to run sub-30 minutes on this course. It’s probably no surprise to learn that GB’s Kenny Stuart, arguably our greatest ever fell runner, has the fastest time of these three athletes. He completed the course in 29’15”, in 1985, currently the 11^th fastest ever time in 62 years of this famous relay. It’s worth mentioning that Kenny also has the 14^th fastest time, clocking 29’21”, in 1984. Joining Kenny on the all-time greatest list are John Lenihan (Ireland), 29’35” in 1986 and Mark Kinch (GB), 29’41” in 1997. Both outstanding achievements and quite rightly earning their place in the history books.

Although he didn’t break 30 minutes, Kendal’s Craig Roberts, is the only other athlete from our home nations to win the fastest leg at Trofeo Vanoni, recording a time of 32’17”, in 1999. Craig assures me that the times this particular year were slower than usual due to torrential rain and extremely slippy conditions. Even so, his name will be forever etched on the list of past winners.

Aside from the overall finishing times, there are also two other greatest ‘all-time’ lists, one for the fastest climb and the other for the fastest descent. This helps to make Trofeo Vanoni one of the most exciting and unique events on the mountain running calendar, because these challenges have incorporated two extra races within the main race.

Unsurprisingly, the overall course record holder, Alex Baldichinni, has the fastest time for the climb, clocking 19’30”, in 2012. Only 45 men have posted times below 21 minutes for the climb, since split-time records were first recorded in 2005. Robbie Simpson and Andi Jones are the only two athletes from the UK and Ireland to have done this, clocking 20’09” in 2017 and 20’32” in 2006 respectively.

Pictured above: King of the Descent, the great Ian Holmes, Trofeo Vanoni, 2005 (Credit – Zee Holmes)

When it comes to the descent, English fell running legend, Ian Holmes, is the reigning king of the downhill. He has the overall descent record of 8’37” in 2007. Since 2005, only 29 men have dipped under the magical 9 minutes. Perhaps my biggest claim to fame is that I am the only other athlete from the UK and Ireland to make this prestigious list, 8’56” in 2015, 19^th place on the all-time list.

Pictured above: Team inov-8 at Trofeo Vanoni 2018 – The legend Ian Holmes passing me the baton at the end of leg 1 (Credit – Roberto Ganassa)

Alongside from these notable performances, our home countries have actually enjoyed far more success in the women’s race. In fact we’ve celebrated six different individual winners since 1984. Diane Ellerton (GB) was our first female victor in 1985, with a time of 24’08”, briefly holding the record for a year. Then along came GB’s Carol Haigh (now Greenwood) in 1986, setting an outstanding record of 21’48”, which lasted for 31 years, until it was finally broken by the talented Czech athlete, Anna Pichrtova in 2007 and now more recently, by Emmie Collinge in 2015. Other winners from the UK and Ireland include Susan Dilnot (GB), 23’32” in 1988, Tricia Calder (Scotland), 23’54”, in 1990, Anne Buckley (GB), 24’18” in 1991 and Carol Haigh (again!), 23’21” in 1993.

THE MAGIC OF MORBEGNO

For me, this race is special in many ways. It’s a truly unique event, both amazing to race as an athlete and extremely exciting to watch as a spectator.

THE CROWD ROARING YOUR NAME, URGING YOU TO GO FASTER…THE DEAFENING SCREAMS OF “DAI, DAI, DAI!!!” RINGING LOUDLY IN YOUR EARS”

There are a number of key locations from which the action can be seen. It’s possible to watch the runners at various points on both the climb and descent, despite it being a circular route, and the lead usually changes several times during the race. It’s also the biggest annual athletic event in Morbegno, the whole town becomes completely immersed in the action. The local athletic club, CSI Morbegno, host the event and they do an amazing job in accommodating all of the teams, making sure everyone involved feels extremely welcome. The race organiser Cristina Speziale, deserves a special mention for her efforts, always working tirelessly before, during and after the event.

Pictured above: Sarah McCormack – The Snowdon Team, at Trofeo Vanoni 2019 (Credit – Angelo Testa)

When race day finally arrives, the atmosphere is absolutely electric. Hundreds of people gather in the streets to spectate and cheer for their favourite athletes and teams. Imagine busy sections of a Tour De France climb and you’re somewhere close. As a competitor, you cannot ignore the waves of excitement and huge surges of adrenaline coarsing through your body. It’s an amazing feeling and what I really love most about Trofeo Vanoni. The crowd roaring your name, urging you to go faster and the deafening screams of “Dai, dai, dai!!!” ** ringing loudly in your ears.

The race route has a real mix of everything, including a huge variation in terrain, from tarmac, to mud, grass, tracks, cobbles and rocks. It’s full of twists and turns, steep climbs, sharp and technical descents, fast running, big jumps and plenty of challenge, all of which leaves you feeling like you’ve just completed an assault course by the finish. The organisers have certainly managed to pack a lot of excitement in to such a short race. One of the hardest decisions is actually deciding what kind of footwear to wear! Some people prefer to compete in road shoes, others wear trail and some even choose fell shoes for increased grip. In my opinion, it depends entirely on the weather and October in Northern Italy can be very unpredictable. I usually travel with three pairs of racing shoes just to be on the safe side.

Pictured above: Tackling the descent! Trofeo Vanoni 2019 (Credit – Maurizio Torri)

Aside from race records and most importantly, Trofeo Vanoni is a race that brings people together; athletes of all ages, disciplines, abilities and nationalities. You don’t have to be an Alex Baldaccini or an Emmie Collinge to take part. It’s a celebration of mountain running, one of the last big events on the mountain running calendar – a chance to run as part of a team, experience the wonderful Italian culture, make new friends and race against some of the finest athletes in the world. Anyone can compete and everyone can enjoy the spectacle, as both an athlete and/or a spectator. It represents everything that is good about the sport and in my opinion it’s the perfect advertisement for mountain running.

THE 62^nd TROFEO VANONI, 2019

This year, the UK and Ireland almost celebrated our first female winner since Collinge in 2015. Irish superstar, Sarah McCormack, was only 7 seconds behind winner Lucy Murugi in an inspired performance, both women within a whisker of the record. Murugi clocking a time of 21’16”, McCormack 2^nd in 21’23” and Elise Poncet of France, 3^rd in 21’28”. Only 12 seconds separated the top 3 women. Also making the top ten were Scout Adkin, Scotland, 8^th in 23’04” and Kelli Roberts, Snowdon Race Team, 10^th in 23’19”. I think it’s only a matter of time before we celebrate another female winner from the UK or Ireland, and based on this performance, I’d put good money on McCormack achieving this goal in 2020. Perhaps Emmie Collinge will make a return, in a bit to break her own record? Or maybe even Victoria Wilkinson, Sarah Tunstall or Heidi Davies? All of these talented athletes certainly have the potential to win this race.

Pictured above: Lucy Murigi breaks the tape to take the win, Trofeo Vanoni 2019 (Credit – Roberto Ganassa)

As for the men’s race, unsurprisingly, it was once again dominated by the Italians. Team Valle Brembana, took the victory from a strong Valle Bergamasche, both teams stacked full of Italian national athletes, including the record holder Baldacinni, who formed part of the winning trio. France, the previous winners in 2017 and 2018, could only manage third place, despite an outstanding team performance. The Snowdon race team, were the first trio to cross the line from the UK and Ireland. They finished in 6^th place, with a team consisting of Joe Baxter, Michael Cayton & Zak Hanna. They were closely followed by team inov-8 UK, which included Jack Wood, Tom Adams and myself, finishing in 9^th position and putting the high standard of competition in perspective.

There were also a handful of other teams from Wales, Scotland and Ireland, who all performed strongly.

Pictured above: Nadir Cavagna at the finish, as Valle Brembana win Trofeo Vanoni 2019 (Credit – Roberto Ganassa)

LOOKING TO THE FUTURE

Only one team from the UK or Ireland, has ever won this prestigious trophy – the Snowdon race team consisting of Ian Holmes, Lloyd Taggart and Will Levett, in 2005. A few others have come close, but will we ever celebrate another winning team?

Pictured above: Rule Brittania! The Snowdon Race Team, 2005 – (L to R) Lloyd Taggart, Will Levett and the great Ian Holmes (Credit – Zee Holmes)

One positive to take from this year’s race is that we had more teams entered in 2019 than ever before, and if our participation in European mountain races continues to rise, then who knows? It will be a huge task to overcome the sheer strength and dominance of the Italian and French teams. Perhaps a Scottish dream team combining the super-powers of Simpson, Adkin and Douglas could finally give the Italians a run for their money? Let’s wait and see what next year’s edition of Trofeo Vanoni will bring. You might even see your own name and team on the start list for 2020.

One thing is for certain, I can guarantee there’ll be plenty of entries from the UK and Ireland.

Visit the website www.trofeovanoni.it for all other information, including results and entry details.

* Sub-30 minutes is a time generally considered to be worthy of making the ‘all-time’ greatest list for this event.  

** This basically translates as “Go, go, go!!!” in English, not “Die, die, die!!!”, as I originally first thought and certainly nothing to do with the feeling of hatred towards Brits in relation to Brexit 😉

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THE NEW INOV-8 X-TALON G 235

inov-8 first launched the X-Talon back in 2008 and I’ve been racing in this range of shoe ever since. Like all fans of inov-8, I’ve been waiting patiently for the release of the new X-Talon G 235 and I’m delighted to say that they do not disappoint.

For me, the G 235 is a shoe that combines the very best features of the X-Talon 210 and the X-Talon 230. It’s a perfect hybrid version of both successful models.

I love the 210’s because they’re so lightweight and the grip is outstanding. However, this love does come at a price. They only usually last about 200-250 miles and I wear out quite a few pairs over the length of a season. This is where the G 235 impress. Not only are they comfortable and lightweight, they’re built to last and don’t need ‘wearing in’. They also offer a similar protective quality and feel to the X-Talon 230. The upper materials are made from hard wearing ballistic nylon, with a black printed rubber rand wrapped around the front of the shoe. It’s worth mentioning that, like the 230, there is a rock plate built into the mid-sole, for additional protection against sharp rocks. The combination of these materials and protective features make the new X-Talon G 235 the ideal choice for running over extreme and rugged terrain.

For a lightweight racing shoe, the G 235 is extremely comfortable to wear. The precision fit suits the shape of my feet and I like the split shape of the gusseted* tongue (*this means that it’s been stitched to the inside of the shoe and helps prevents mud and debris getting in). Both of these features really help to improve the fit and feel of the shoe.

I also love the fact that I raced in these shoes straight out of the box. I first wore them for the Hodgson Brothers Relay in the Lake District in October. I slipped them on 10 minutes before the race and quickly made the decision to use them. They immediately felt comfortable and the fit and feel gave me enough confidence to race in them before testing at length.

The G 235 is a tough-wearing, high-performing lightweight racing shoe. I’ve worn this shoe to run in the Lakeland Fells, the Yorkshire Dales, the Alps, the Pyrenees and also on the Costa Blanca trails. It is primarily built to tackle soft and muddy ground, but it easily handles all other types of extreme terrain, from wet mountain rock to hard-packed trails. So far I’ve clocked over 200 miles, with minimal signs of wear. This improved durability is undoubtably the most impressive feature of the new X-Talon G 235. The combination of Graphene with STICKY GRIP rubber means that they will now last up to 50% longer than previous X-Talon models and most importantly, with an upper that’s just as strong.  I would predict that I’ll get at least 600-750 miles out of the G235 before I’ll need to consider replacing them.

So if you need an off-road racing shoe that’s lightweight, comfortable, durable, and protective, with unrivalled grip across all types of off-road terrain, then look no further – you’ve just found exactly what you’re looking for.

SPECIFICATION:

WEIGHT: 235g (average over size curve)

DROP: 6mm

LUG DEPTH: 8mm

WIDTH (1-5): 2 Precision fit

RECOMMENDED FOR: Racing on serious off-road terrain

CLICK HERE TO BUY NOW

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A VK (Vertical Kilometer®) is no ordinary race. The rules are simple – run uphill as fast as you possibly can! Every VK is different and unique, but MUST always include 1000m of climb, in less than 5km of distance.

Such is the popularity of this type of race, there is now even a Vertical Kilometer® World Circuit, with fixtures all over the globe, most commonly held in the mountains of the Alps and Pyranees. There are now even two Vertical Kilometer® races in the UK – the Salomon Mamores VK and the Snowdon VK.

There is even such thing as a K3, a triple VK race, with a jaw-dropping continuous climb of 3000m. I wouldn’t recommend tackling this beast until you’ve completed a standard VK. However, if you are interested, check out this Red Bull blog for more info.

The Trentapassi VK, Lago d’Iseo, Italy 2017. Photo credit: Lessons in Badassery

In 2017, Italian Philip Goetsch set a new world record for the discipline at the Kilomètre Vertical® de Fully, in Switzerland. At 1.9km and reaching an altitude of 1,500m, he completed the 1,000m lung-busting ascent in an astonishing 28’53”!!!

Earlier this year, at the Vertical® du Grand Serre, in France, in a super-human time of 34’01”, Axelle Gachet-Mollaret became the new women’s world record holder for the VK, smashing her own previous WR from 2018. This particular race is famously known as the world’s shortest and steepest VK, with an incredible 1,000m of vertical climb over a distance of just 1.8 km!

The Piz-Tri Vertical, in Malonno, 2018. Photo credit: Justin Britton

I consider myself to be an experienced trail runner, having trained and raced for most of my life. But it wasn’t until last year that I completed my first ever VK.

In all honestly, it was one of the toughest, most challenging and excruciatingly painful experiences of my entire life. It took me over 41 minutes to complete the 4km route – my lungs were burning, my legs were on fire and I was gasping for breath for the entire duration of the race…but in a strange and very sadistic way, I absolutely loved it!

For anyone reading this and still wanting to try a VK, there are a good number of reasons to sign up and take part. Firstly, they’re an amazing challenge – a race completely different to anything that you’ve ever done before.

To run a fast VK, it requires lots of training and maximal effort during the race, from start to finish. But you could always just run (or walk) for fun! They always finish at the top of a mountain and the panoramic views are always incredible. The PizTri Vertical, in Malonno, Italy, even has a mobile bar at the finish, serving Bèpete BAM mountain beer – definitely worth the effort to get to the top! Please remember that at some point you will need to return to the bottom of the mountain and drinking at altitude usually makes the 1000 metre descent more challenging than the uphill race itself.

MY VK TOP TIPS!

1. Practice makes perfect!

Power to weight ratio is the key to VK success. Training your body and legs to climb continuously at pace for 1000m takes serious commitment and effort.

Ideally, the best training is on a VK course or a hill over 1000m. It takes practice to train your body to climb for this length of time and you need to know how to pace your effort. However, if you live in the UK, then obviously you might struggle to find a climb over 1000m, especially if you live in England! In all the VK races I’ve competed in so far, I’ve always felt strong up until around 700m of climb and the last 300m is my ‘death zone’!

It’s also important to vary your training as running up and down too many long mountains all of the time is not always good for the specific demands of a VK. I would recommend regular hill reps, but varying the gradient, distance, terrain and speed, especially as every VK race is different and unique. Leading up to an event, sessions below 60 minutes will help keep you sharp and ready for race day. Check out this article for some ideas for hill training.

Kirsty Hall competing in the Salomon Mamores VK, 2017. Photo credit: James Mackeddie

2. Poles apart!

Most of the top European mountain runners use poles during VK races. That said, you don’t have to run with them! Poles help to balance your centre of gravity and are advantageous when gradients become much steeper, but only if you know how and when to use them. Personally, I’m no expert with poles, but I would recommend trying them if you’re serious about improving your climbing performance, particularly on the steeper VK courses. You will need to practice your technique before using them during a race. Check out this blog by Ian Corless for some handy tips. 

3. Strength exercises!

All the best runners have a super strong core. It’s what drives everything during exercise and is essential when you’re climbing the hills. If you improve your core strength, it will help to improve your technique and ultimately this have a positive impact on your results. You don’t even need to go to a gym to improve your core strength, as exercises can be done in the comfort and convenience of your own home. Try and challenge yourself to doing a certain amount planks, sit ups, press ups, burpees etc. daily or a few times a week. There are lots of websites that provide good ideas and guidance on core and cross workouts for runners.

The more consistently you train, the easier it gets. My good friend, Peter Maksimow, Team USA international trail and mountain runner, has the perfect daily routine – 15 minutes of planking, 50 pull-ups, along with 160 pushups (2 sets of 80-with and narrow stance) and 320 sit-ups/crunches (varying types). His plank record is 2hrs 22min 22sec and he admits to drinking several beers during that time. No matter what he’s doing, or where he is in the world, he will always make sure he completes these exercises – even if it means planking on the floor in an airport!

Most importantly, you need a strong pair of legs for competing in Vertical Kilometer® races. Exercises such as lunges, calf raises, leg press, leg extension, squats and box jumps are all great ways to help improve your leg strength. Check out this simple strength plan from Runners World if you need a few handy tips.

4. Treat your feet!

Running light = running fast in the world of Vertical Kilometer®. So it’s incredibly important to wear and use the right kit – this includes clothing, poles and especially shoes! My top recommendations are the inov-8 X-Talon 210 and the Hoka Evo Jawz. Both are incredibly lightweight and have unbeatable grip, especially the former.

Also look out for the new inov-8 X-Talon G 235 shoes, available to buy at Sportsshoes.com from the beginning of December 2019. They share the same incredible grip as the 210 model, but with the addition of graphene in the sole, meaning they will last up to 50% longer. The uppers are also more durable, with greater protection from sharp rocks. They are my perfect choice for VK racing!

The Puig Campana VK, 2019.

5. Have fun!

Choosing and racing a Vertical Kilometer® is tons of fun! There are loads of races to choose from and it will give you a great opportunity to visit somewhere new and exciting.

You don’t always need to race either. Some VK routes, like the 1000m climb to the summit of Puig Campana, in Alicante Spain, is marked with permanent signs. You can have a go at your own leisure, without having to compete in a race environment. Visit the official website of Vertical Kilometer® World Circuit to see the official fixtures for next season, or check out this blog on the Trail and Kale website, for some top VK recommendations.

Finally, just a word of caution…VK’s can be addictive and can seriously improve your health!

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