Whether you're an experienced walker lacking confidence in your fitness, or a road runner dreaming of more engaging terrain, yet put off by the need for basic hill skills, the perceived barriers to hill running may seem insurmountable. But it's a lot more accessible than many think, says running guide Keri Wallace.

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As someone who has been guiding runners - and mostly beginners - in the mountains for over 8 years, I've learned a thing or two about the most common stumbling blocks people face when trying to get into fell running (or hill running as it's known in Scotland). In my experience it's not what shoes to wear, what vest to buy or even what to eat on a run, as there's a plethora of information out there about these tangible topics - and much of this boils down to personal choice and trial-and-error. The real barriers are the misconceptions; the intangibles that can stop us from even considering hill running as an option.

So let's put a few of those common misconceptions to bed.

Hill Running for Hillwalkers

1: There are no fitness or body-image prerequisites

There is a deeply ingrained assumption that hill runners are super-fit or at least far fitter than hillwalkers. But in reality, the fitness requirements for hillwalking and hill-running are very similar. Personally, I find long, slower days in boots (carrying a heavier bag), far more tiring than a lightweight jog.

As a hill runner, I often hear comments such as 'wow, are you running these hills?' or 'I could never do that – I can barely walk up a hill let alone run!' In truth, if you can hike up a mountain, then you are already fit enough to go hill running (see top-tip #3).

It may seem counter-intuitive but it's very normal to walk when you're hill running. In fact it's more similar to hillwalking than it is to road running

Sure, the fitter you are, the more of your route you might run or the faster your overall pace might be, but there are no prerequisites for getting started. If you swapped your boots for trail shoes tomorrow and lightened your load, you would immediately be able to move faster in the hills. If you didn't stop as often or eat lunch on the summit, your route would take less time. Of course, neither approach is 'better'. There's no right way to be in the mountains, there's just whatever style of movement you prefer. The mindset may be slightly different but the fitness you need is not.

You also don't have to look a certain way. Social media can feel like an overwhelming parade of trim fitness 'experts' flaunting their toned bodies but thankfully hill running is something of a safe haven in that respect. Once you've taken that first step into hill running, you'll find it to be a very friendly and inclusive* community that puts little stock in physical appearance. If you run, then you're a runner! – that's all there is to it.

Hill running also involves a wider range of technical skills than road or trail running - the interplay of which allows people with varying strengths and weaknesses to enjoy running together more easily. For example, some folk are strong hill climbers but nervous descenders. Some folk are slower on the uphills but can keep going all day long. Some folk are strong climbers and nimble descenders but get lost after 10 minutes – it takes all sorts and everyone is welcome.

2. You already have much of what it takes

Hill running is more similar to hillwalking than it is to road running. The knowledge and skills required are the same. I prefer to think of these two activities on a spectrum; with hillwalking at one end and hill-running at the other, and everything else in between. Hillwalkers already know about mountain terrain, weather and the seasons, and usually how to navigate with a map and compass. The learning curve is much steeper for a road runner transitioning into the hills. So take confidence that you already have the necessary skills and knowledge, and just give it a go!

3. Get your head around walking as part of running

It may seem counter-intuitive but it's very normal to walk when you're hill running. Walking up a hill is not a sign of failure or inadequate fitness. It should be seen as a pacing strategy. It's not true that hillwalkers always walk and hill runners always run. Even world-class athletes walk the steepest climbs, enabling them to begin running again when they reach the top, rather than collapsing in a heap or wasting time in recovery.

If you're new to hill running, start by aiming to briskly walk the climbs (so called -power hiking) and jog only the flat sections and downhills. Strive to keep your effort-level constant over the undulating terrain, rather than your pace. As you get fitter you will be able to run for longer or up steeper gradients but in the mountains the aim is always to choose when to walk, so that you won't reach a point where you have to.

4. Descending takes practice

There's a ton of information out there about how to run technical descents (which are basically anything rocky, steep or loose) but in truth a large part of this skill comes down to practice. Descending ability is the combined product of visual processing, foot-eye co-ordination and proprioception, which people possess to varying degrees. The good news is that these are all neural mechanisms which can be trained.

Don't expect to be great at it the first time or worry if you don't 'feel like a runner' – just know that you will improve and that practice not only makes perfect but builds confidence too. If you're a nervous descender, focus on not leaning back ('braking') too much and keep your stride really short and light. This will give you less foot-strike impact, better control and a greater degree of targeting precision to negotiate obstacles in your path.

5. Give your ankles time when transitioning to trail shoes

If you're used to hillwalking in boots or hybrid shoes with ankle support, know that you're going to feel a little unstable at first. Ankle protection might stop you from turning an ankle but it also weakens the joint over time and lessens your proprioceptive control (positional awareness). This in turn can lead to strains and sprains. Make sure you transition gradually to lightweight, flexible trail shoes designed for running, and build up your distance slowly. Fatigue reduces proprioceptive control, so you're most likely to turn an ankle at the end of a long run. The good news is that with practice your ankle stability will improve quickly (in a matter of weeks) and soon you will have stronger and more responsive ankles that are ready to run!

6. You don't have to race to be a hill runner

For many people fell running is synonymous with fell racing but it really shouldn't be. Not everyone enjoys racing and it's okay to see hill running simply as a different way of moving in the mountains. I prefer to think of running as a faster and lighter version of hillwalking, where the underlying motive is the same.

As a hill runner, I often hear remarks from hillwalkers like 'what's the rush?' – the suggestion being that I'm somehow not taking enough time to enjoy the experience or the views. In truth, the things that attract me to hill running (over road or trail running) are the exact same things that put a fire in the belly of most hillwalkers – the nature, the landscape, the challenge and sometimes the solitude. Compared to road running, fell running has much less focus on a specific pace, splits or personal bests. Yes, I like to push by body in nature's adventure playground but I am also there for the views and the freedom of the hills.

Hill running is usually a matter of hours rather than minutes, and the pace is often slower than when road running

For some, starting with fell racing can be intimidating. If you would enjoy racing but don't know where to start, try join a local running club or check-out local hill/fell races (and race unaffiliated for a while). The vibe is often low key with a grassroots feel (e.g. low entry fees and tea and cake at the finish)! Expect a mud-sucking, lung-busting, thigh-destroying blast that is the very definition of type-2 fun. Also expect to come back for more.

Hill Running for Road and Trail Runners

7. Respect the mountains

Road runners and trail runners usually have enough fitness to start running in the hills right away – and more than enough fitness to get themselves into trouble! Given the absence of landmarks and changeable visibility at higher elevations, being able to navigate is much more important in the mountain environment than on low level trails.

While most handheld navigation devices are robust and reliable, many GPS running watches are not designed for use in the mountains (mapping may be absent and many can't give an OS grid reference when you need it). Following a directional arrow on a screen may prove effective 9 times out of 10 but if it goes wrong (e.g. if the battery dies), these watches will leave you stranded. The same applies to phones but with the added caveat that they are more likely to get dropped and smashed, or run out of power. Phone battery should always be conserved for emergencies.

If you're going to rely on a running watch for navigation, make sure it is designed for mountain use (see functions available with top-range models from Suunto, Coros and Garmin). As a minimum, always check the GPS track is correct before you load and use it.

The issue with being stranded in the mountains is that the weather can be changeable and challenging – especially when combined with inadequate layering (see top-tip #8). Getting down to the safety of your car can take hours if you get it wrong and the terrain can be very dangerous (cliffs, crags and loose slopes) if you take a bad line off the hill. Learning how to navigate with a map and compass is the best way to get to grips with mountain terrain and is a valuable back-up if digital devices fail.

8. We all run hot – but we get cold fast

The idea of running in waterproof trousers is a laughable prospect for most road runners – just completely unacceptable! As road runners we just get wet – that's how we roll. Because it doesn't really matter - we just run home and change afterwards. But in the mountains, it's completely different. Temperature drops by several degrees from the car park to the summit and the wind speeds can be two to three times higher on the tops. Combine this with shorts and a windproof (or a 'waterproof running jacket' that isn't really waterproof at all) and you are putting yourself at risk.

We all 'run hot' (something I hear from so many runners) but if you stop in poor weather, the prospect of hypothermia can become very real. If you have to move slowly to navigate or if you twist an ankle, then it's hard to get warm again. Runners sweat more than hillwalkers and tend to wear fewer layers, so we cool down much faster. Plan for the worst case scenario and carry a survival/blizzard bag and an insulation layer just in case. If it rains, don't be shy about putting your waterproof trousers on early (there's no street-cred in the hills). Once you're wet, you won't dry out again and waterproofs will make a huge difference to how warm and happy you feel.

9. Take adequate fuel for the hills

I notice a big difference between the kinds of food that runners versus hillwalkers bring for a day in the mountains. Hillwalkers might pack a sturdy lunchbox of sandwiches and a flask of tea, while runners will bring a gel and a handful of seeds as a treat. In reality, both of these approaches can leave you hold you back – so try for something in between.

The main difference is the shift in focus from performance towards the experiential journey itself

Ditch any unnecessary weight in terms of storage but do bring enough real food. Hill running is usually a matter of hours rather than minutes and the pace is often slower than when road running, or at least more variable. This means that it's possible to eat something of substance on the go and that your digestive system will tolerate it more easily. Try eating on the climbs when the pace is a bit slower and you need less focus on your feet. Gels and seeds are fine of course but just make sure you bring enough of them!

A 10k in the mountains is nothing like a 10k on the flat (see top-tip #10). Depending on your ascent profile, you will burn many more calories running in the hills (and use energy staying warm too). To run well, to make good decisions and to enjoy yourself, don't skimp - carry and eat enough food to fuel your run.

10. Comparison is the thief of joy

Newcomers to hill running will often pause their smartwatch every time they stop to look at the view or refill their softflask. Others are mortified to discover it has taken them an hour to 'run' 3 miles (forgetting of course that they have climbed a Munro in the process)! Sadly, it is true; the metrics are quite disappointing if you compare your trail and hill running stats. At first, your average pace will seem depressingly slow in the hills and it will take forever to cover any real distance. Navigating and constantly changing layers will also serve to slow things down.

But instead of lamenting the delay, try to embrace it! The main difference between road and trail/hill running is the shift in focus away from performance and towards the experiential journey itself. Immerse yourself in the environment, the elements and the freedom of running in this boundless landscape. Running hills may well slow you down but they will improve your anaerobic capacity, power, running economy and overall strength in the process.

So switch off that fitness watch and really look around you – you'll never look back.

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*Note – if you don't see yourself represented in the trail or fell running community, this can be off-putting and certainly doesn't feel welcoming. Things are changing slowly and there are some great groups doing fantastic work at breaking down these barriers – check out Black Trail Runners, Girls on Hills, She Races and Trail Criu, plus road equivalents from the Muslim Runners, Ren Den Crew, The Outrunners, ASRA Running Club and more.