I love trail running… it never lets me down. I can go out and pound out the miles on the road, but I don’t get the same fulfilment as I do from going off-road and getting lost in my thoughts for an hour or more. In fact, I didn’t think the satisfaction and pure enjoyment experienced from running off-road could be beaten until I tried fell running.

My first proper fell race was Fan y Big which is 10 miles with 2,200 feet of climb to the summit, around the horseshoe and back down again through some of the most beautiful terrain I have ever run. I loved it, and the smile was written all over my face in my finish photo. On this particular day, the weather was kind, and it turned out to be pretty much spot on. I crossed the line saying, “what can I do next?”

It was suggested that I try the Sugar Loaf Winter Fell Race. 6 miles, 1,600 feet and another summit to conquer. This time I wasn’t as scared, and I was a lot more prepared for what was to come. I decided I’d try and stick like glue to a fell runner I’d chased last time, she knew what she was doing. She has this technique of walk running the really steep climbs in equal measures, never letting herself get into the red too early. So I did that. In fact, I overtook her, feeling really strong halfway up. She soon showed me who was boss, nearer the summit as I started to regret my life choices. She disappeared out of sight, leaving me slightly concerned that I might be going the wrong way as I started to descend into a fog.

But here is the thing about fell racing that nobody tells you before your first race. Nothing beats the feeling of the descent after the climb. The exhilaration of achieving that summit, of having ground out every step of the ascent and earned the right to be standing at the top, and then the reward of descending off a mountain when you can appreciate the view and really give it some beans. Many fell races, particularly the short sharp Welsh mountain ones I love so much, are straight up and straight down. No frills, no navigation complexity, just you against the hill and the clock. That brutal simplicity is what makes them so addictive. You might cuss me halfway up to the summit when you realise there is still a way to go, but you will thank me after.

And then there is the price. £8 to run the Sugar Loaf Winter Fell Race. £8 — no medal, no t-shirt, but who cares? What can you get for that sort of money these days? The memories far outweigh any physical race souvenirs.

I now organise the Mendip Muddle, a Cat B fell race, and I coach runners who want to make the transition from trail to fell racing. This guide is written from that experience, not from a desk but from the fells themselves.

What Makes Fell Racing Different from Trail Running

Before we talk about training it is worth being clear about what fell racing actually is because it is genuinely different from trail running in ways that matter for how you prepare.

Fell races are run on open moorland, mountain and hill terrain, often completely untracked and self-navigated. There are no course markers, no tape on trees, no arrows pointing you left at the junction. You navigate by map and compass, by knowledge of the terrain and sometimes by following the runner ahead of you until you know enough to go it alone.

The courses are graded by the Fell Runners Association from Category A, long, mountainous and serious, down to Category C, which are shorter, lower fell races ideal for beginners. If you are reading this as a first timer, start with a Category C or Category B race. The Mendip Muddle is a Category B — accessible, achievable and a genuinely good introduction to the sport.

For a fuller comparison of fell and trail running see our guide to trail running vs fell running.

How Fit Do You Need to Be?

This is the question I get asked most often by runners considering their first fell race and the honest answer is less fit than you think, but specifically fit in the right ways.

You do not need to be fast. Fell racing rewards toughness, hill fitness and the ability to keep moving when everything hurts far more than it rewards outright speed. I have seen very average runners finish well ahead of faster road runners in fell races simply because they were comfortable on hills and confident on technical descents.

What you do need is a reasonable base of running fitness, comfortably covering five to eight miles on varied terrain, and specific hill fitness that most road and even trail runners do not have. If you can run for an hour on hilly ground without stopping you are ready to start training for your first fell race.

Building Your Hill Fitness

Hill fitness is the foundation of fell racing and it is different from general running fitness. You can be an excellent road runner and still find a fell race climb absolutely brutal if you have not trained specifically for ascent.

Hill reps are the most direct training tool. Find a hill that takes two to three minutes to climb at hard effort and repeat it. Start with six repetitions and build to twelve over your training block. Walk or jog the descent as recovery. This single session, done once a week will transform your climbing ability within six weeks. For specific hill rep sessions, see our hill running technique guide.

Long runs with elevation matter as much as intensity. Your weekly long run should include as much climb as you can find locally. On the Mendips, that means seeking out every hill available. In flatter areas it means repeating climbs on the same hill — not glamorous but effective. Aim to build your weekly long run elevation to match or exceed the climb in your target race.

Walking the climbs is not a weakness, it is a strategy. The very best fell runners walk the steepest sections of a climb to conserve energy for the descent and the finish. I watch runners at the Mendip Muddle every year burn themselves out trying to run climbs that should be walked and pay for it in the final mile. Power hiking with short fast steps and hands on knees is often faster than running on very steep ground and significantly less costly in energy terms. See our guide to walking the hills for technique advice.

Rucking — walking or running with a weighted pack — builds specific hill strength that translates directly to fell race climbing. See our rucking for trail runners guide for how to incorporate it into your training.

Descent Training

This is the section most beginner fell runners skip, and almost all of them regret it.

The descent is where fell racing is won and lost. It is also where the pure joy of the sport lives — that moment at the summit when you turn and face the valley and commit to the descent, legs moving faster than feels comfortable, trusting your shoes and your training and the ground beneath you. The exhilaration of a good fell descent is unlike anything else in running.

It is also where injuries happen if you are not prepared. I have stubbed toes and lost toenails on rocky descents. I have watched confident road runners become terrified on steep, wet grass because they had never trained for it. The technical skill of descending fast on mountain terrain takes time and practice to develop, and it cannot be rushed.

The key technique points for fell descents:

Shorten your stride significantly — a short, fast stride gives you more control and more contacts with the ground per second. A long stride on steep ground is how you fall.

Look ahead, not at your feet — three to five steps ahead gives you time to pick your line and react to obstacles.

Relax your shoulders and arms — tension travels down through your body and makes your footfall less responsive. Loose arms help you balance naturally.

Commit to the movement — hesitation is more dangerous than speed on technical ground. A runner who commits to a descent line and trusts their footing is safer than one who brakes and second-guesses every step.

The right shoes make an enormous difference on descents. See our guide to best fell running shoes for recommendations — a shoe with proper grip and a secure heel lockdown is essential on steep, wet grass.

For detailed descending technique, see our downhill running guide.

Navigation Skills

This is where fell racing differs most fundamentally from trail racing, and it is the thing that intimidates new fell runners most.

The good news is that for a Category B or C race, you do not need to be an expert navigator. You need the basics: map reading, compass use, the ability to identify your position on open ground and the confidence to make a decision when the path is unclear.

GPS devices and watches are not permitted in fell races. This is not an arbitrary rule; it is fundamental to the character and safety culture of the sport. You navigate by map and compass. That is the skill you need to develop, and it is one of the most satisfying skills running has ever given me.

Before your first race, practise with a map and compass on familiar local ground. Walk your training routes with a map open and get used to identifying features: contour lines, streams, walls, summit cairns. The more comfortable you are reading terrain the more confident you will feel on race day.

If you get lost in a race (and it happens to everyone eventually), stop, look at your map, identify where you are and make a calm decision. The pre-race briefing will tell you the course and the checkpoints. Other runners are usually nearby. Fell runners look out for each other.

Kit for Your First Fell Race

Most fell races have mandatory kit requirements that must be carried throughout the race. Check the specific race requirements before entering, but the standard mandatory kit for most UK fell races includes:

A waterproof jacket with taped seams, not a showerproof running jacket. A proper waterproof jacket that will keep you alive on a mountain if conditions change.

Map of the area — printed OS map covering the race route.

Compass — a proper orienteering or silva compass not a phone app.

Whistle — attached to your kit not buried in a bag.

Foil survival blanket — lightweight and takes up almost no space.

For shoes — see our full guide to the best fell running shoes. The right shoe for your first fell race depends on the terrain and conditions but for most UK fell races an Inov-8 or Salomon with proper grip and a secure fit is the starting point.

You will need a vest or pack to carry mandatory kit. See our best trail running vests guide for options that work well for fell racing.

A Simple 8 Week Training Plan for Your First Fell Race

This is a plan for a runner with a reasonable base of fitness targeting a Category B or C fell race. It assumes you are currently running three to four times per week.

Weeks 1 and 2 — Base building Three runs per week. One hill rep session of six repetitions on a two to three-minute climb. One medium run of six to eight miles on hilly terrain. One easy run of four to five miles. Start practising map reading on your training runs.

Weeks 3 and 4 — Build elevation: Three to four runs per week. Increase hill reps to eight repetitions. Increase the long run to eight to ten miles with 800 to 1,000 feet of elevation. Add one descent specific session — find a steep hill and practise running down it with good technique. Continue map and compass practice.

Weeks 5 and 6 — Race-specific preparation: Four runs per week. Hill reps up to ten to twelve repetitions. Long run to ten to twelve miles, matching or exceeding your target race elevation. Recce the course if possible; running any section of the actual race terrain is invaluable preparation. Check and test all the mandatory kit.

Week 7 — Taper: Reduce volume by 30%. Keep one hill session but shorter. Easy runs only. Study the course map. Check kit is complete and race-ready. Rest more than feels comfortable.

Week 8 — Race week Easy runs only on Monday and Tuesday. Rest on Wednesday and Thursday. Race day — trust your training.

Race Day Tips from a Fell Race Organiser

As someone who has organised the Mendip Muddle for four years, I have watched hundreds of first-time fell racers make the same mistakes. Here is what I would tell everyone of them before the start:

Start slower than you think you need to. The climb will punish early enthusiasm every single time. The runners who go off hard in the first half mile are the ones walking and grimacing at the summit. Start steady and build.

Walk the steepest sections of the climb. Everyone does, even the fast runners at the front. There is no shame in it and it is often faster than running.

Trust your shoes on the descent. Commit to the movement. The exhilaration waiting for you on the way down is worth every step of the climb.

Take a moment at the summit. You earned it. Look at where you have come from. Then give it everything on the way down.

Do not worry about your time on your first race. The goal is to finish, to love it, and to sign up for another one at the finish line. Every fell runner I know started exactly where you are now.

FAQs

What is a good first fell race for beginners? A Category C or Category B race is ideal for first timers. The Mendip Muddle is a Cat B race in the South West that is very well suited to beginners — accessible terrain, a welcoming atmosphere and a genuine fell racing experience without being intimidating. Look for fell races on the Fell Runners Association website filtered by category.

How long does it take to train for a fell race? Eight weeks is enough for a runner with a reasonable base of fitness targeting a shorter Category B or C race. If you are starting from a lower fitness base, allow twelve to sixteen weeks for proper preparation.

Do I need navigation skills for my first fell race? Basic map and compass skills are essential. You do not need to be an expert, but you need to be comfortable using a map and compass on open ground before race day. GPS devices are not permitted in fell races.

What shoes should I wear for my first fell race? A proper fell running shoe with aggressive grip and a secure heel lockdown. See our full guide to the best fell running shoes for current recommendations.

How is fell racing different from trail racing? Fell races are untracked and self-navigated on open mountain and moorland terrain. There are no course markers — you navigate by map and compass. The courses are typically shorter and more vertical than trail races, with a strong emphasis on the climb and descent rather than distance. The entry fees are famously low and the community is uniquely welcoming.