Mountain running, also known as “hill running” or “fell running” is a sport which keeps growing every year. It caters for a range of runners from fit recreational runners to dedicated international athletes. Organised events are primarily centred around races and there are several championships and race series in Ireland. Races can vary from 3 km to 20km and are run over of a variety of terrain from rough open mountain sides to forest tracks to but all include a large element of climb. Nearly all races in Ireland involve running up and down - the descent section is the specialised bit. Proficiency and confidence comes with experience and the correct footwear.

As mountain running is primarily a race-centred activity, the best way to start is to contact the Northern Ireland Mountain Running Association www.nimra.org.uk NIMRA organises a full and varied programme of events centred on the Mountain Running Championship. The Mourne Hill & Dale Series comprises 11 races on Thursday evenings between April and June, many of which provide a good introduction to the sport.

Mountain running is relatively easy to start if you are a runner and are fit. Competitors in Ireland range in age from 14 to 75 and range in levels of ability. Depending on the type of race, you will need to be able to navigate using a map and compass. Beginners should try some of the shorter races, which may involve less navigation, less climb and easier terrain. Familiarisation with the terrain is always advisable and navigational skills are required particularly in poor weather conditions.

Safety is an important aspect of the sport as most races take place in a fundamentally different environment to trail or cross-country races. Weather conditions such as poor visibility, perhaps with strong winds and/or rain and lower temperatures can pose hazards. Hence races are organised according to safety procedures that are required by the race insurance cover.

Races are organised on the premise that competitors have the necessary skills to cope with the navigational problems that may occur whatever the weather conditions and most courses are not marked.

Skills and experience can be developed by competing in shorter events, some of which have marked courses, before progressing to more demanding events as competence increases

The general philosophy behind the safety procedures that apply to mountain races is that the competitor should take primary responsibility for his/her own safety on the mountains. The organiser through any pre-race information will alert competitors to the nature of the race (for example, ’race not marked, navigational skills required’ or ‘full body cover required’), but again it is down to each individual competitor to take responsibility for his or her safety.

Competitors should be aware of the dangers of hypothermia if injury causes them to stop or slow to a walking pace. Body heat is lost quickly and in cold, wet or windy weather the onset of hypothermia can be very rapid unless sufficient warm clothing is carried.

It is essential that all competitors ensure that if they retire from a mountain race for any reason the fact is reported as soon as possible to the race officials, including those at the finish.

Mountain running is not expensive to start. The only specialised equipment is the footwear and suitable clothing/equipment (see below). Normal road running shoes are generally not suitable for descending. Most runners use specialist mountain running shoes, with a tight fitting upper, thin midsole and rubber studs. Under good conditions Mountain Running is done in shorts and a vest or thermal top but race organisers can insist on full body waterproof cover.

Competitors should arrive at races prepared to carry any or all of the following:

a) Windproof/water resistant whole body cover (jacket and over trousers)
b) Other body cover appropriate for the weather conditions (for example, hat, gloves, extra clothing)c) Map and compass suitable for navigating the course
d) Whistle
e) Emergency food (long races)

These requirements constitute "best practice" and are mandatory at both ‘long’ and ‘medium’ category races as a condition of the safety procedures and race insurance. Be prepared to carry the above in short races too when specified by the organiser, for example, due to poor weather. Therefore please bring them to each race.