Hill Running Safety – What to Do in an Emergency

Trail running through the hills provides a unique sense of freedom, stunning views, and a fantastic workout. However, it also comes with its share of risks. Sudden changes in weather, unexpected injuries, or losing your way can turn an enjoyable run into a serious emergency. Being well-prepared and knowing how to handle these situations can be the difference between a minor inconvenience and a potentially life-threatening event. Here’s an expanded guide to hill running safety and some advice on what to do should you find yourself in an emergency situation.

Plan Ahead to Minimise Risks

Preparation is the first line of defence against emergencies and your first step in hill running safety. Before heading out, take these steps to ensure a safer run:

• Tell Someone Your Plans: Share your route, expected start and finish times, and any significant landmarks along the way with a trusted friend or family member. This ensures someone knows where to look if you don’t return as expected.
• Pack Essentials: While the minimalist approach may appeal to runners, it’s essential to carry a small kit with you. A lightweight running vest or belt can hold:
  • A map and compass (or a GPS device).
  • A fully charged phone with emergency contacts saved.
  • A whistle for signalling.
  • A small first aid kit.
  • A lightweight jacket or thermal layer for unexpected weather changes.
• Check the Weather: Conditions in the hills can change rapidly. Look for detailed forecasts and watch for signs of deteriorating weather while you run.
• Use Emergency Apps: Apps like What3Words or your local mountain rescue service apps can pinpoint your location for responders. Ensure these are installed and functional before you leave.

Top Tip

Stay Calm

When an emergency strikes on the trail, staying calm is your most important tool. Panic can cloud your judgment, making it harder to think clearly and take the right steps. Instead, pause for a moment, take a deep breath, and assess your surroundings. Evaluate the situation: Are you injured? Are you lost? What immediate dangers are present, such as unstable terrain or approaching weather?

By staying calm, you can prioritize your actions logically. For example, if you’re injured, focus on stabilising yourself and assessing the severity of the injury before deciding whether to seek help or attempt to move. If you’re lost, retrace your steps mentally, check your map or GPS, and identify any landmarks that could guide you.

A calm mind helps conserve energy, ensures you communicate effectively if calling for help, and allows you to think creatively about solutions. Practice mindfulness or deep-breathing techniques to prepare yourself for potential high-stress situations. Remember, staying calm doesn’t mean ignoring the seriousness of the situation—it means responding to it with clarity and control.

Assess the Situation

Every emergency is different, but assessing the situation will help you decide what to do next:

• Injuries:
  • For minor injuries like scrapes or sprains, use your first aid kit to clean and dress wounds or stabilize joints. If you can move safely, head toward help.
  • For more severe injuries, such as broken bones or head trauma, prioritize immobilizing the injured person and signalling for help (see below). Avoid moving them unless staying put is dangerous.
• Getting Lost:
  • If you lose your way, stop immediately to reassess. Check your map, GPS, or retrace your steps to a known location if it’s safe to do so.
  • If you cannot orient yourself, stay in a visible, open area where rescuers can find you.
• Weather Dangers:
  • If bad weather rolls in, find shelter. Look for natural protection, such as a group of trees or a rock overhang. Put on extra layers or a foil blanket to retain heat, and avoid exposure to wind or rain as much as possible.

Signal for Help

Getting help quickly is essential in emergencies. Here’s how to alert others:

• Phone a Rescue Service: Call local emergency services and provide details about your location and situation. Be as specific as possible; use coordinates or nearby landmarks.
• Use a Whistle: Blow six short blasts, pause, and repeat. This is the universal distress signal, and it’s easier to sustain than yelling.
• Visual Signals: Use bright clothing, a flashlight, or reflective gear to catch the attention of search parties or passersby.

Stay Warm and Hydrated

Even in summer, temperatures can drop quickly in the hills. Staying warm and hydrated is critical to preventing hypothermia or exhaustion:

• Use any extra clothing or a space blanket to trap body heat. If you’re with someone else, huddle together to conserve warmth.
• Sip water regularly to stay hydrated, but conserve your supply if you’re unsure how long you’ll need it.

Know When to Move or Stay Put

• Move If You’re in Danger: If staying where you are puts you at further risk—such as being near a landslide-prone area or rising water—move to a safer location, but do so cautiously.
• Stay for Rescue: If you’ve called for help, staying in one place makes it easier for rescuers to find you. Ensure you’re visible and sheltered from the elements while you wait.

Learn Basic Survival Skills

A little knowledge can go a long way in the hills. Consider taking a basic navigation or first aid course to build your confidence and preparedness.

• Navigation Skills: Learn how to use a map and compass effectively. This can help you avoid getting lost and get back on track if you veer off course.
• First Aid Training: Knowing how to treat injuries like sprains, cuts, or hypothermia can stabilize a situation until professional help arrives.

Prevent Emergencies Before They Happen

While emergencies can’t always be avoided, taking precautions reduces the likelihood of one occurring:

• Wear Proper Gear: Invest in trail running shoes with good grip and moisture-wicking layers to stay comfortable and safe.
• Run Within Your Limits: Stick to trails that match your skill and fitness level, especially if the terrain is challenging.
• Start Early: Give yourself plenty of daylight to finish your run. Running in darkness increases risks significantly.

Final Thoughts

Hill running is an incredible way to explore nature and push your limits, but preparation and awareness are key to enjoying it safely. By planning ahead, carrying essential gear, and knowing what to do in an emergency, you can turn potential risks into manageable challenges.

Stay prepared, stay safe, and most importantly—enjoy the journey!