Club Runs

Tuesday Club Runs

We meet every Tuesday at 6.30pm for a club run on the beautiful Western fells. Our usual haunts include the fells surrounding Buttermere (Grasmoor, High Stile, Melbreak) and the Western fells around Ennerdale and Cold Fell.

We run for 1-2 hours at a comfortable pace with frequent re-grouping and some runners incorporating hill reps. Sometimes a fast group will decide to go further or a slow group to stay lower: it varies each week with the terrain and the turnout.

If you're visiting the area or thinking of joining the club, we'd love to have you along, but please get in touch before the run.

Important Safety Note

Club runs aren't led; we're a group of friends going for a run together in the hills.

On a club run, we all look out for each other, but safety starts with each individual runner - if you take part in a club run, you are taking responsibility for your own safety, health, injury status, fitness level and kit.

The weather can, and often does, change very quickly in mountainous areas and weather forecasts can be notoriously unreliable! Please bring appropriate kit for the weather conditions to keep yourself safe. If you're unsure what you need, take a look at our list of typical fell running kit in the What Kit Should I Bring? section below and chat with our members!

Official safety advice is available on the Fell Runners Association website.

Serious Stuff Thursdays

SST is a weekly session (additional to the Tuesday social club run) designed specifically for those who want to improve their running. It's open to ALL club members who want to get faster and fitter; the sessions are designed so that no-one gets left behind and everyone improves, relative to their current fitness level.

Training is based on repeated hard efforts set at specific time or distance intervals; interval training.

Sessions are self-led i.e. not run by any one member; turn up and turn it on! If you know you're going, post on the Members Only Facebook page so others know too!

They usually last about an hour and run as follows:

1. Warm up jog
2. Interval session (see suggested sessions below)
3. Cool down jog back to start
4. Anyone for the pub?

20th August - Egremont - 18:30
Directions


NY TBC

A recce of the Crab Fair race route. Last counter in the club champs. Route takes in a plethora of tracks, lanes and Dent Fell. Race is 13Km with 400m of climb, the current records are 54 minutes for Men and 78 minutes for Women. Not sure we'll break these tonight, but should get round in about an hour and three quartersish.

For those travelling from the North - meet at Mitchell's Auction Market on the outskirts of Cockermouth at 17:50, ready to reduce the number of cars. Leaving at 18:00. For everyone else, park at NY013109 on the back road behind the Esso garage.

27th August - Irton Pike - 18:30
Directions


NY 122 013

A new venue, with a new route. Hoping to run up Whin Rigg, which will give about 8Km with about 400m of climb. Possible extension to Illgill Head.

For those travelling from the North - NOTE THE EARLIER MEETING TIME, as it is a bit further than normal. meet at Mitchell's Auction Market on the outskirts of Cockermouth at 17:40, ready to reduce the number of cars. Leaving at 17:50.

3rd September - Melbreak - 18:30
Directions


NY 141 209

Melbreak, a quick trot over the two tops and back down the valley, unless we spontaneously decide to seek the lost path down - useful for the Buttermere race next June. Usually takes us under an hour and a half for this 8Km with 500m of climb run. If numbers dictate, there may be a split with the option of doubling up with Hen Comb. To mourn the end of the school holidays and console anyone called Paul, we will adjourn for "lemonades" and crisps to the pub afterwards.

Parking is very tight - please do not park in the pub carpark. For those travelling from the North - meet at Mitchell's Auction Market on the outskirts of Cockermouth at 17:50, ready to reduce the number of cars. Leaving at 18:00.

10th September - Sale Fell - 18:30
Directions


NY 192 302

Running for about an hour on the mown grass of Sale Fell, finding a few uphill sprints as we go.

Then its off to the Swan in Cockermouth at 20:00, for the members meeting, where we discuss club business.

22nd August - Sale Fell - 18:30
Directions


NY 191 301
Short, steep reps
10 x 1min steep ascent e.g. Lothwaite or Ling Fell
Descend easily to bottom, rest 1 min between each rep

Long, medium gradient reps
4 x 5min medium gradient ascent e.g. Kelswick ascent
Descend easily to bottom, rest 2 mins between each rep
29th August - The Leaps - 18:30
Directions


NY 087 181
Short, steep reps
10 x 1min steep ascent e.g. Knock Murton
Descend easily to bottom, rest 1 min between each rep

Long, medium gradient reps
4 x 5min medium gradient ascent e.g. Godworth ascent
Descend easily to bottom, rest 2 mins between each rep Fast, flat reps

10 x 200m e.g. along track north of Leaps Beck
Jog easily back to start, rest 1 min between each rep
5th September - Sale Fell - 18:30
Directions


NY 191 301
Short, steep reps
10 x 1min steep ascent e.g. Lothwaite or Ling Fell
Descend easily to bottom, rest 1 min between each rep

Long, medium gradient reps
4 x 5min medium gradient ascent e.g. Kelswick ascent
Descend easily to bottom, rest 2 mins between each rep
12th September - The Leaps - 18:30
Directions


NY 087 181
Short, steep reps
10 x 1min steep ascent e.g. Knock Murton
Descend easily to bottom, rest 1 min between each rep

Long, medium gradient reps
4 x 5min medium gradient ascent e.g. Godworth ascent
Descend easily to bottom, rest 2 mins between each rep Fast, flat reps

10 x 200m e.g. along track north of Leaps Beck
Jog easily back to start, rest 1 min between each rep
19th September - Sale Fell - 18:30
Directions


NY 191 301
Short, steep reps
10 x 1min steep ascent e.g. Lothwaite or Ling Fell
Descend easily to bottom, rest 1 min between each rep

Long, medium gradient reps
4 x 5min medium gradient ascent e.g. Kelswick ascent
Descend easily to bottom, rest 2 mins between each rep

Everyone has to start somewhere! If you're new to fell running, take a look at our list of kit that fell runners typically take with them on the fells.

Please see the Safety Note in the CFR Newbie? section above - you are personally responsible for being appropriately equipped when you're on the fells with us. Bring appropriate kit for the weather conditions and to keep yourself safe.

Note that CFR don't officially recommend any brands or models. We've listed some that are popular with the fell running community, but kit is very personal and everyone has their own favourite gear. There's a wealth of knowledge and opinion in the club; have a chat with other members about what works well for them and ask at your local fell running shop for their advice too!

Kit you might consider:

Fell Shoes

On the fells, we need aggressive tread depth to avoid slipping! Popular choices include:

  • Inov8 Mudclaw or X-Talon
  • La Sportiva
  • Salamon S/LAB
  • Walsh
  • Waterproof Cagoule

    Weight, waterproofing, fit and effective breathability are all important considerations.

    Note that if you want to use your top for races, they will need to have taped seams to pass kit checks.

    Popular brands (in no particular order) include:

  • Inov8
  • OMM
  • Paramo
  • Raidlight
  • Salomon
  • Waterproof Trousers

    All the same considerations (including taped seams) go for pants too.

  • Inov8
  • OMM
  • Raidlight
  • Salomon
  • Hat

    Critical safety kit.

    Wind-resistant, breathable skull caps are effective in a huge range of conditions.

    Gloves

    Normal gloves most of the time, though mitt style is warmer in cold and windy conditions.

  • Thermal effectiveness
  • Water-resistance
  • Smartphone compatibility
  • Dexterity
  • Additional Base-Layer

    Synthetic or merino based products wick moisture well and add warmth. Popular brands (in no particular order) include:

  • Helly Hanson
  • Inov8
  • OMM
  • Paramo
  • Salomon
  • Map / Compass / Whistle

    Accurate map-reading using map and compass are essential skills on the fells and a simple whistle can save your life.

    Ask club members for navigation tips - we have a number of highly experienced mountain navigators!

    OS Exporer (waterproof) 1:25k OL4 and OL6 cover all our area.

    To save weight and bulk (especially for races), runners often print a map of their route and the surrounding area instead of taking a full OS map.

    Viewranger App

    Very popular for accurate mountain navigation. The app is free, then 1:25k map tiles are bought (very cheaply) and downloaded as needed prior to going out on the fell.

    Brilliant for fast re-location and route-finding, though digital devices should not be relied upon alone as batteries can fail (especially in the cold). Map and compass skills remain essential.

    Available on:

    Bivvy Bag
    Sol emergency bivvy is small (about a pair of socks size!), lightweight and very effective in emergency conditions.
    2-Person Shelter

    A number of club members carry these on the fell. If someone injures themselves, they provide a more stable environment for the casualty. Even a turned ankle can become a serious issue on a cold fell-side.

    There are lightweight options (in no particular order) available from:

  • LifeSystems
  • Rab
  • Terra-Nova
  • Head Torch

    One of the most discussed items of kit, especially in the Autumn-Spring seasons! Irrespective of the season, you should always carry a torch on a club run. Remember to ensure batteries are fully charged before you head out. If you're on your own, take a spare torch & batteries.

    Considerations when choosing a torch:

  • Light output
  • Water-resistance - minimum IPX3 - Petzl IP rating
  • Burn time - will it last the full run?
  • Weight/balance/top strap to keep it in place
  • Can normal batteries replace the power-pack?
  • Popular brands that work well on the fells include:

  • LedLenser
  • Petzl
  • Food / Water

    Soft flasks fit easily into your pack and get less bulky as you drink. They often come included with race vests.