Hooked on Adventure Running ENGLISH by addnature

on adventure running no 7 / 2022

NO MATTER HOW YOU ADD NATURE, WE’VE GOT YOUR BACK.

EDITOR’S NOTE

For the first time in Hooked’s three-year-long history, the editorial staff’s interest in the magazine’s central theme could best be described as ‘lukewarm’. We have dedicated climbers and writers who practically bite our hand off for every story on backcountry skiing. But we only have one runner, and we can’t expect them to carry the entire project on their shoulders. So, we had to start with the question: why running? The question inspired an entire article and spawned stories about running adventures and equipment on an almost molecular level. Running can be done anywhere and anyhow – long or short distances. Run into the woods, get lost and discover a new place with your running shoes. If we combine running and adventure, the possibilities are almost infinite. We hope this issue gets novices into the sport and avid runners gain more inspiration and knowledge. We want to take this opportunity to thank our friends and colleagues who went to town on the running theme and so enthusiastically shared their stories and knowledge.

Frida Dagis Brand & Marketing Nordics

MULTI-SPORT ATHLETE MARIKA WAGNER

CONTENTS 15

ADDNATURE + RUNNING = TRUE LOVE

ÅRE EXTREME WEEK

We prepare for Åre Extreme Week.

MULTI-SPORT ATHLETE MARIKA WAGNER

"I'm made for long distances".

NOT YOUR USUAL HUT TOUR

CLOSE TO HOME

Climbing in Norway, Flatanger.

THE ROAD TO HARD CLIMBING

TRAIL TRENDS

THROUGH THE YEARS 42

WHY IS EVERYONE SO OBSESSED WITH

RUNNING?

Anna Kernell searching for the answer in the trails.

TUNE YOUR RUNNING ABILITY

ULTRALIGHT SHELTER FOR

ULTRA RUNNERS 42 WHY IS EVERYONE SO OBSESSED WITH RUNNING?

THE ANATOMY OF A RUNNING SHOE

THE RIGHT TOOL FOR THE JOB

How to choose the right running shoe.

TRAIL TRENDS THROUGH THE YEARS

PACKING GEAR FOR RUNS

Backpack, vest or belt? We help you pack for the trails.

PACKING GEAR

FOR RUNS

ULTRALIGHT RUNNING GEAR

I <3 MY HEART-RATE MONITOR

FLAWLESS IN FLANNEL

NINE-TO-FIVE ATHLETE

CREATORS Julia Jundzill

· Emelie Voltaire · Frida Dagis

PUBLISHER

Ulrika Lundmark Uddvägen 7, 131 54 Nacka 08-403 047 03 info@addnature.com / www.addnature.com

CO-WORKERS

EDITORIAL

· ·

Anna Kernell Emma Carlsson Jenny Wikman Lina Åsberg Mattias Rastbäck Olof Lange Oscar Hentmark Pim Shaitosa Timothy Latte Anette Andersson Manne Forsberg John Kingstedt Ryno Quantz Darren Hamlin Emrik Jansson Matti Rapila Andersson Martin Olson Otto Norin David Nilsson Törnblom Ben Lubin Bramm Clitherow

THANKS TO ·

Carl Ringborg Erik Desmeules Jenny Sundberg Oskar Eriksson Victor Inggårde Andreas Nordgren

COVER Emrik Jansson

This spring, we welcome several new brands to Addnature. Let's introduce them. Fjällräven

From timeless, functional, and durable design to the Fjällräven Classic hiking event – no brand is as strongly associated with Swedish outdoor life as Fjällräven. In a world where everything moves quickly and many products are single-use, Fjällräven is a dependable opposite. The goal has always been to create products that look even better with time and can be passed down from generation to generation. So, if you can’t find what you’re looking for in our shop, have a look in your parents’ wardrobe.

Knowledge Cotton Apparel

IN FOCUS

‘Scandinavia’s Patagonia’ offers clothes inspired by nature, made from organic and recycled materials. The Danish brand achieved climate-neutral status in 2019 by reducing its energy consumption and investing in climate-compensating projects.

Topo Designs

Topo Designs was absent from our assortment for a while, but now it’s back. The brand was founded by Jedd Rose and Mark Hansen, who longed for the kind of outdoor equipment they grew up with – multifunctional, simple and with classic aesthetics. However, the pair aren’t driven purely by nostalgia; instead, they want to pay tribute to the legacy of outdoor equipment. They use proven designs as a basis and trust that classics are classics for good reason. The brand has gone from sketches and a sewing machine in the basement to production that reaches us in the Nordics. And we couldn’t be happier.

Pajak

On the other side of the Baltic Sea, we find Polish family business Pajak, founded in the ‘80s, Poland’s golden age of alpinism. Among Pajak's portfolio are lightweight, down-insulated sleeping bags, which we now include in our assortment for mountaineering and expeditions. All products are made in Poland so Pajak can keep an eye on all aspects of production.

Enabling more people to discover oudoor lif since 1960

As with most great ideas, Fjällräven began on a very personal level with a young nature enthusiast called Åke Nordin. It was the 1950s, the postwar period, and from his home in Örnsköldsvik, young Åke was busy making plans. He spent every spare moment in the forest and often set off on weeklong hikes into the heart of the northern wilderness. As his hunger to discover new places grew, so did his frustration with the lack of decent equipment on the market. When his old backpack failed him, he came up with a new solution in the form of a frame that held the load closer to his back and distributed the weight more evenly. This new backpack was so good that experienced foresters and reindeer herdsmen he met on his travels asked him to make similar frames for them. This was the start of the Fjällräven brand. 'Fjällräven' is the Swedish word for the Arctic fox, a cunning and inquisitive little predator that thrives in the Arctic climate. It's also what Swedes call someone who is an experienced Scandinavian outdoor

“We´ve been on this trek for over fifty years now. Let´s hope we never arrive.” Åke Nordin, Founder of Fjällräven

adventurer. For Åke, the name seemed perfect for his new company, as it inspired him to draw on his powers of creativity and tenacity to find better solutions for outdoor equipment. This kind of innovation was – and remains – important to Fjällräven. Driven by simplicity and improving what is already good, the outcome is durable, functional and timeless clothing and equipment. And a few classics too, like the Greenland Jacket, G-1000 fabric and the Expedition Down Jacket. The rest is history.

90 YEARS OF SHOE CRAFTSMANSHIP Text: Julia Jundzill / Photo: Lundhags

Sweden's foremost shoemaker Lundhags has an equally exciting future as its heritage. Lundhags was started on Frösön in 1932 by 16-year-old Jonas Lundhag, a shoemaker’s son. Jonas was known not only for his quality boots but also because he understood the connection between back pain and shoes that didn't. He undertook orthopaedic training and opened a clinic at the shoe factory, where he also fixed customers' back problems. He then made the shoes individually to suit the customers' needs. A lot has happened since 1932. Lundhags is now in its third generation of shoemakers and, during these nine decades, has launched the famous shell boot, moved to Järpen and even supplied shoes to the king. And that's only a few such milestones we could name! Jonas Lundhag's motto lives on: the boots that Lundhags creates will last a lifetime. As Lundhags turns 90, they celebrate their craftsmanship, sustainability, and design. In March, they start the 'Made to Last' campaign, where the company will look for the oldest Lundhags boot (the last is also the shape around which the shoe is built; intentional or unintentional, we appreciate the pun). Via social media, they will search for the person with the oldest boots, because right now they don't actually know how old the oldest surviving boot is! Many people use the term Made to Last, but it soon loses its impact if you can't actually say 'how long'. Going forward, Lundhags will invest further in product development to become an even more complete brand, seeking to dress outdoor fans from head to toe.

STAY CLEAN AND TAKE CARE OF NATURE – AT THE SAME TIME! Text: Emma Carlsson A well-needed bath in a mountain stream on day three of a trek, or a burned pot because you impatiently turned up the stove to cook your dinner faster. These are the moments we reach for the soap or detergent. But let’s ask ourselves: is this ok for the environment? Are we using these products in the best possible way? We picked the brains of some experts to get some answers. Firstly, the ingredients in the products need to be certified biodegradable, but that doesn’t mean they can be used directly in the sea or a lake. It’s better to wash your pits and pots in water you’ve collected in a bucket, walk 50 meters from the closest water source and spread out the dirty water over a bigger area. Biological activity is pretty slow underground, and the sun is a great helper when it comes to biodegradation. Nature takes care of the products better when they’re spread out on the land with a small concentration per square metre; this goes against conventional wisdom that tells us to pour dirty water in a hole you dig in the ground.

SKI TOURING ADVENTURES WITH HAGLÖFS Text: Julia Jundzill

When southern Swedes put on their running shorts, it’s high season for ski touring in the north. In May, when the light returns, Haglöfs invites you to go touring and glamping above the Arctic Circle. Touring, midnight sun skiing and magnificent views with high mountains in every direction await you at Haglöfs Ski Camp in Vassijaure. Somewhere between his home in Åre and his workplace for the day in Sylarna, we caught up with Haglöfs veteran Per Jonsson Öhlin, the project manager for Haglöfs Ski Camp, to talk about the upcoming event. - We’ve had the idea for the ski touring adventure for a long time. In 2012, we launched the Vassi ski clothing series which was inspired by the challenging environments around Vassitjåkka, the mountain of my childhood dreams. Vassitjåkka is a majestic mountain just outside Riksgränsen's ski system, which offers good snow and skiing even in May. It’s also a mountain that Per could see from the cottage window in Katterjåkk, where he spent many ski weekends growing up. This made it even more special for him, ski colleague Asbjørn Eggebø Næss and designer Anna Oreman to produce the Haglöfs Vassi series. In the autumn of 2020, a re-launch of the series introduced the Vassi Touring range, made for backcountry skiing further away from the ski resort. And now at Haglöfs, we want to get more people out on the mountain to discover exactly what Vassi was created for: ski touring at its best. - Wind, sun, cold, heat, fog, views. These are real mountains. Our goal with Haglöfs Ski Camp is to have days of

skiing that end on a cliff with a cold drink in your hand and a view over the mountains in the soft midnight sun. Of course, the weather might have other plans, but then we’ll play Yatzy in our tents instead. Whatever happens, we’ll make sure we have a great time together! On the first day of the ski camp, the participants arrive at Vassijaure train station. - At the station, we’ll change into our skiing equipment and ski up to the camp. There, at the foot of Vassitjåkka, we’ll settle into our basecamp with spacious canvas tents, replete with sleeping bags, pillows, and reindeer skins on the floor. Like a hotel room – just ‘outside’. Vassitjåkka is a mountain that everyone can ski, but also where experienced skiers can find more advanced lines. With that in mind, Haglöfs offers ski tours on three different levels of difficulty, all led by professional guides and instructors. - If your partner or friend is an advanced skier, but you’ve just bought your first touring skis, you can ski in different groups during the day and meet up at the bar afterwards. Gather a bunch of friends or come by yourself and find new ski buddies. The Hooked editorial staff already have their fingers on the booking button.

WHAT IS IT? Ski touring camp with Haglöfs for fans of skiing and snowboarding. Includes guided tours for three days, accommodation in cosy canvas tents, meals, avalanche training and clinics about mountains and safety. WHEN IS IT? 5th-8th May 2022 HOW DO I GET INVOLVED? Read more and book at haglofsskicamp.com

We are all Outsiders

We are Outsiders by Nature. We draw outside the lines, think outside the box, and live outside our comfort zones. We thrive in the space where your heart races, beyond the ordinary, and inspired by the world around us. We embrace the elements, encourage exploration, and celebrate the power of mother nature. We are driven by curiosity and believe that it’s not about the destination, it’s about the journey. We go where we’ll grow, beyond limits and into the unknown. We are Outsiders by Nature.

ADDNATURE + RUNNING = TRUE LOVE

Text & illustration: Lina Åsberg

You can run anywhere: on treadmills, trails, tracks or asphalt, but we think the best running happens away from civilisation – we've been running 'wild' since day one.

Addnature Sweden has always had a close relationship with trail runners, built on a store-based grassroots movement. Back when Addnature was still based out of a quirky little garage shop on Högbergsgatan in Stockholm, we also had a running store next door. The store focused on a small but enthusiastic group of customers who enjoyed hardcore running challenges. We arranged classes in the store, sponsored the very first ÖTILLÖ swimrun competition and co-hosted other races. In the very beginning, Addnature's

newsletter was a force to be reckoned with in the outdoor world. The newsletters had a dedicated band of readers who learned about local events through targeted sendouts. Smaller races often had a hard time gaining publicity, but we had the readership they needed. Throughout the years, our store acted as a clubhouse with regular inspirational and informative lectures. The outdoor community in Sweden is small but contains some of the most dedicated sportspeople you're ever likely to come across – it wasn't always easy to tell the difference

between the staff and the athletes hanging out there. Those times were a mix of friendship and collaboration, the opportunity to grow the trail running scene in Sweden and purchase the type of equipment for Addnature we were dying to get our hands on as runners. This developed into the great trail and ultra-running scene we have today. Join us on a run down memory lane, touching on the key events that made Addnature a mecca for Swedish trail runners.

FIVE FINGERS Five Fingers visits the store to sell their barefoot shoes. Addnature becomes the first Swedish shop to put in a big order. Christopher McDougall's Born to Run, released in Swedish the previous year, makes the shoes instant bestsellers. Minimalist running has arrived, and the Addnature store is the place to be. Merrell also introduces minimalist running shoes and is welcomed by 'almost-barefoot' runners.

Ö TILL Ö Addnature sponsors the first edition of ÖTILLÖ, the world's first swimrun challenge where each two-person team has to reach the finish line by alternating between swimming and trail running. ÖTILLÖ started as a bet and developed into an entirely new sport. The relationship between Addnature and ÖTILLÖ has grown into a long and tender love story. We've both sponsored and competed in the races from the first (very unprofessional) ones to today's edition, where it's gone international.

7 SUMMITS Addnature organises Stockholm's Seven Summits, a challenge where participants bike between seven big hills, then run to the peak. The name is taken from the Seven Summits challenge which involves climbing the highest mountain on each continent.

TRAINING Addnature hosts running training in Hammarbybacken, Stockholm, with pros such as Daniel Hansson. We also start offering swimrun sessions for curious beginners in Hellasgården.

BAMM Addnature sponsors the BAMM (Björkliden Arctic Mountain Marathon), a high-intensity mountain race that finishes in Riksgränsen.

CALLEKASSEN Addnature solves the logistical issues with ÖTILLÖ's expansion by creating a bright red, heavy-duty shopping bag made of recycled plastic. It's named the Calle bag after Addnature's marketing manager Calle Ringborg. A bag is given to each racer to keep their gear in and becomes a tradition at every ÖTILLÖ race. The bag even gets its 15 seconds of fame on national TV when TV4 does a piece on the competition.

AMAZING TRAIL Addnature organises the Amazing Addnature Trail together with orienteering club OK Ravinen. The race starts at Hellasgården and is for all kinds of participants, regardless of running skills or experience. This race encourages people to run trails and spread the word about trail running.

Photo: Emrik Jansson

Sofia Berg and David Kantermo on their home trails in Åre.

ÅRE EXTREME WEEK A breathtaking challenge

Text: Lina Åsberg

Photo: Darren Hamlin, Matti Rapila Andersson & Martin Olson

Åre Extreme Week is a race as beautiful as it is hard, and from this year on, Addnature will be a proud sponsor. I had a chat with the competition’s Staffan Björklund on Åre Extreme’s history, its plans and how you should prepare for one of the biggest challenges of your life.

TELL US ABOUT ÅRE EXTREME! – Åre Extreme is one of the world’s oldest multi-sport competitions. We’ve been around since 1997 and the competition was founded by James Venimore and Eric Ahlström. James is from New Zealand, where the sport began, and he was inspired by the Coast-to-Coast race where you start on the beach, run inland over NZ’s central mountain range, then down the other side. He decided Sweden needed something similar. In the beginning, we had around 200-300 competitors, the biggest year we had 800! The plan is to grow the event to around 3000 competitors. There are a whopping 18 different competition classes so there’s something at Åre Extreme for everyone – whether you’re a multi-sport beginner or a grizzled veteran. This year we’re trying something new and are adding some extra days to the event. So many competitors arrive early and hang around afterwards soaking up the atmosphere that we thought it made sense to stick around too! Åre Extreme Week is about enjoying the beauty that Åre has to offer as well as the race itself: you can meet old friends, make new ones, and go outside your comfort zone. WHAT DO YOU DO AT ÅRE EXTREME? – Åre Extreme consists of trail running, paddling and mountain biking. The trail running and mountain bike sections take place on tough terrain on the mountain of Åreskutan. In the toughest competition classes, the paddling takes

place on the Indalsälven river with a ‘surfski’ kayak. The surfski is designed to be able to ride waves like a surfboard and is easy to right if you capsize. There are competition classes with kayaking on the Åre lake on much calmer water, rather than taking on a river with a surfski. There are also competition classes with no water element at all. The surfski or kayaking part of the competition is, for many, the most challenging part. Some of our participants want to meet that challenge head-on and some would rather keep their feet on dry-ish land. This year, some ex-members of the national canoeing team will be taking part, so the competition will be extra fierce.

“Our vision is to offer our participants a weeklong mixture of tough adventures and relaxing concert experiences – a paradise for outdoor enthusiasts.”

WHAT MAKES THIS COMPETITION SO SPECIAL? – Åre Extreme isn’t just a competition; it’s an experience. Åre is breathtaking during the summer months, when the days are long, and the nature is at its best and brightest. For one whole week, Åre is filled with people who are wild at heart and who love the outdoors – it’s a blissful time with like-minded nature lovers and unforgettable adventures.

WHAT TYPE OF PEOPLE SIGN UP FOR ÅRE EXTREME? – It’s a mixed crowd, but I think it’s safe to say that they’re all brought together by some type of interest in the outdoors, whether that’s kayaking, biking or trail running. No matter what discipline, it’s people who like to get off the beaten path. One of our participants is a PE teacher who’s been coming for 20 years now. He competes because it’s fun, he likes to move, loves the outdoors and he also enjoys the preparation before the race.

ANY ADVICE FOR FIRST-TIMERS? – It’s always a good idea to arrive a few days before the competition starts so you can check out the trails, rivers, and lakes before competition day. We always mark the trails a few days before the competition so people can do a reccy. We also recommend that you join and complete one of our pre-race series called Åre Extreme Race tour (see infobox).

WHAT ARE YOUR FUTURE PLANS? – A lot’s going on right now, and the competition is going through a big transformation. Some big news this year is our collaboration with Addnature. Having Addnature as one of our main partners allows us to reach a bigger audience, and we also hope that our participants will find out more about Addnature’s huge range. We’ll be launching a collaboration with C More, who’ll be following one of Addnature’s brand ambassadors as they do the race for the first time. It’s fun and exciting to collaborate with the media like this and get the race more exposure; hopefully we’ll get more entrants once people get a glimpse of life at Åre Extreme. The biggest plans right now, however, have to do with the concept of the competition itself. Our new slogan is Adventure, Nature, Music & Good Times. The plan is to add music and entertainment to Åre Extreme Week, so it becomes a hybrid of a music festival and a sports competition. Our vision is to offer our participants a week-long mixture of tough adventures and relaxing concert experiences – a paradise for outdoor enthusiasts.

Where: Åre. What is it: Trail running, MTB and kayak – or

surfski.

When: Åre Extreme Week lasts from the 29th of

June until the 3rd of July, Åre Extreme Challenge is on the 2nd of June.

WHEN AND WHERE ARE ÅRE EXTREME’S PRERACES? Isaberg (April), Stockholm (May) and Falun (June) HOW DO I PREPARE? Join a multisport club to meet like-minded people to train with. Arrive at the site a few days before your race to try out the trails or join one of Åre Extreme’s pre-races. WHAT ARE YOUR FUTURE PLANS? The festival is collaborating with C More and Addnature and plans to become a combined outdoor and music festival.

Multi-sport athlete Marika Wagner:

"I'M MADE FOR LONG DISTANCES" Text: Anna Kernell / Photo: Otto Norin

Meet Marika Wagner, whose inexhaustible energy and sisu can inspire even the laziest couch potatoes. Marika is perseverance personified. A top multi-sport athlete who won the Åre Extreme Challenge and Ö till Ö – where she also became the first woman to finish in less than 9 hours – she's also finished on the podium every time she's raced. She cycled across the finish line in fourth place in the duo class of the Silk Road Mountain Race, a 1,800-kilometre long race through Kyrgyzstan where over a third of the participants dropped out. And that's just the big ones – she's taken part in countless demanding adventure races worldwide in mountains, jungles and wetlands. We could keep going through all the races and results; instead, let's get to know the person behind the achievements a little better and have a look at what makes Marika tick. WHAT DRIVES YOU? – I've had a competitive streak since I was little. I don't want to call it a winning mentality because that's not quite it – the drive isn't to win but to compete. I want to push myself and do my absolute best. If I had to choose between coming second in a tight, exciting race or an easy win, I'd choose the close race every time. It's the adventure, the challenge itself, and being out in nature. – I gave a lecture where I talked about adventure racing and motivation and said that being out in nature really motivated me and made me push that little bit harder. Someone in the audience objected and said you can get just as much motivation on the running track – I agreed in the moment because I didn't want to argue in the middle of my talk, but I really don't agree. The wilderness provides an extra challenge, it's not sanitised and predictable and it's a very different experience than on your local running track with a clubhouse or other amenities. Adventure racing is a really extreme form of competition

– what attracts you to it? – No matter how hard you train, an adventure race is tough. Moving quickly in extreme environments such as mountains and jungles means giving it everything you've got. You can't take it easy. It will place the utmost demands on you – physically and mentally. If you're in a team, there's an extra dimension and you've always got to think, ‘what can I do to make life easier for the team? How can we work together as a unit?’ I love this added complexity! – It sounds silly as an adventure racer, but I can't help with navigation – it's not my thing at all. But over the years, I've gained enough skills to understand what the navigator needs. For me, teamwork is about learning your limitations and working out how you can still contribute. – This mindset also translates well to everyday life or work. You don't have to be good at everything, it's ok to depend on others but that doesn't mean you can just switch off once your job is done. You do your part, and you make it easier for others to do their part, too. – I really like the element of competition, that it's possible to win or lose. That's really exciting for me. We challenge ourselves, we do it together, and we do it with nature.

"It's not like I'm pushing myself past the feeling of wanting to give up, because the feeling isn't actually there in the first place."

Adventure racing

Multi-sport races continue around the clock, lasting a minimum of 24 hours and up to seven days. You compete in mixed teams of four with no set course: participants must navigate for themselves. Adventure races always consist of paddling, running and mountain biking but can include other elements – sometimes you may need to ride a horse, climb, or rappel down a waterfall with a bike on your back.

HOW DO YOU PREPARE FOR SUCH LONG RACES? – I combine them with shorter and faster races that give me something else – more of a focus on just pushing and performing. I usually sit down and prepare a yearly schedule that allows me to build in training blocks to get me to the starting line in the best possible condition. – I train a lot for shorter races – it's the heavy training load for short races that gives me the stamina to manage these longer distances. Being able to handle really long races is about having trained enough for a long time, not just doing single, super-long sessions; longer races are much more mental than physical. – That being said, it's good to do a run that lasts for over six hours if it's the first time you're going to participate in a multi-day or night race because you need to know how you'll react hours in, when there are still hours to go. Can you get through that slump? If you can, you'll realise that these moments pass and you'll be more confident in the future. If you've never been in that situation before until you're in the race, it can be pretty hard to deal with. – Coming out of a slump and getting your second wind is an incredible feeling, I recommend it to everyone! Experiences like this make one better at dealing with tough situations in everyday life. You can recognise you're having a tough time, and then you can regain control by choosing how you deal with it.

"In adventure racing, it's not the team with no problems that wins, but the team that handles its problems the best. Everyone gets lost, has problems with equipment or has someone on the team get sick or hurt."

DO YOU EVER FEEL, IF ONLY FOR A MOMENT, THAT YOU WANT TO GIVE UP? – That thought has never crossed my mind, haha! If you were to interview my parents, they'd probably say I was stubborn as a mule from birth. I do remember being like that as a child. It's not like I'm pushing myself past the feeling of wanting to give up, because the feeling isn't actually there in the first place. I don't have it inside me. At all. Once I found long distances I realised that I'm made for this. This is where I should be. – Sure, like many others, I've struggled with selfesteem and self-confidence, especially during my teens, but I've never doubted my ability. It's more about will and passion for the sport. For example, I've never run a marathon, not because I don't think I can, but because I have absolutely no interest in doing it. Twenty-six miles on the road? No way. Twenty-six miles over a mountain? Sign me up!

Marika Wagner DISCIPLINES: Multi-sport athlete, competing in adventure racing, mountain biking and swim-run; coaches biking, swim-run and multi-sport. MAIN ACHIEVEMENTS: Gold in Åre Extreme Challenge and Ö till Ö AGE: 34 LIVES: Stockholm.

SO YOU'VE NEVER DROPPED OUT OF A RACE? – Yes, twice. One time I fell during a bike race and had to be taken to hospital in an ambulance, and another time I got a stomach bug the night before a three-day adventure race in India. We started anyway and got through 36 hours, but then I gave up as my teammate was basically carrying me. It was better to give up so they could enjoy the rest of the race. – In retrospect, however, we both regretted that decision. You have to remember that when it's not going your way, you aren't alone, other teams are dealing with their own issues. In adventure racing, it's not the team with no problems that wins, but the team that handles its problems the best. Everyone gets lost, has problems with equipment or has someone on the team get sick or hurt. And we should've remembered that. The team that finished third took 24 hours to catch up with us so we definitely could have stopped and taken some time to recover. The organisers even said: "Don't make this decision now, eat and sleep first."

WHAT DOES IT TAKE TO DO WHAT YOU DO? – Just because we're doing the same thing and have the same goals in mind, you should never take for granted that your motivations are the same as other peoples'. Not everyone has the competitive drive that I have. I think it's important to understand how to treat teammates, training buddies and new people who want to try out adventure racing or multi-sport events. – If you feel it would be fun to give Åre Extreme Challenge a go but think you're nothing like me, I would say: you don't have to be! What drives you, deep down inside, may be nothing like what drives me, but we can both push ourselves. If you can work out what drives you, it can get you a long way in these races. If you're wondering what type of people do these races, the answer is anyone. What we have in common is the curiosity to push our limits, mental and physical. Psst… Marika plans to participate in the Adventure Racing World Series in Paraguay in September. Keep track of how it goes on facebook.com/arworldseries where they track the athletes and stream the event.

Fancy giving it a go?

There are several shorter adventure races with 'easier' taster classes in the Nordics for those who want to see if it's something they'd enjoy. Here, you can compete in teams of two if you don't manage to put together a four-person team, and even though they're tough, they're not as extreme. Three good examples in 2022 are: STOCKHOLM ADVENTURE RACE 24TH-25TH SEPTEMBER Go all-in in the competition class (24 hours), or take it down a notch for the exercise class (8 hours) or taster class (4 hours).

ÖSTHAMMAR ADVENTURE RACE 26TH-28TH AUGUST Choose to compete for 36 or 12 hours (12 hours is designed to suit beginners).

LOST IN KAINUU (PUOLANKA, FINLAND) 8TH-9TH AUGUST There are five different classes to choose from, ranging from 48 to 4 hours.

NOT YOUR USUAL HUT TOUR Text: Anna Kernell / Photo: David Nilsson Törnblom

Like hiking, but faster – running between cabins lets you cover long distances and enjoy the mountains without carrying a huge pack. We asked Elin Strannegård, the Swedish Tourist Association's sports director in the Jämtland mountains, to teach us more about cabin running – and got a far more adventurous story than we bargained for!

Elin started working at a mountain station in 2014 and immediately got hooked on cabin running. Since then, she’s run hundreds of kilometres through the Swedish mountains, participated in races, worked as a running coach, and created her own running events. Even her holidays in Spain, Norway and Italy have been running adventures. In other words, she’s got a whole bunch of running memories to choose from. But one of them stands out. It was a few years ago, and Elin was site manager at the Saltoluokta mountain station. She was single and her love life wasn’t anything to brag about; it goes without saying that there aren’t plenty of fish in the mountains. But then one

day, the fire alarm needed fixing and her remote station had a visitor. They started talking. He had a dog, she had a dog – there was chemistry. Elin happened to mention that she often runs between cabins in her spare time and he said that was something he’d always wanted to do. And just like that, they’d settled on a first date. A running date – which would last for four days. - It’s so weird that I did that – running that sort of distance with a person I didn’t know at all, in a deserted mountainous area where there wasn’t even any phone signal. I had no idea how good a runner he was. Or even who he was! Would we get along at all? But I thought: “Whatever, it’ll be fun”.

ELIN’S 15-LITRE BACKPACK:

• • • • • • • • • • • •

Light rain trousers Wind & waterproof running jacket Extra base layers and underwear to sleep in Thin, packable down jacket Buff, beanie, gloves & cap (nice to have both in sunshine and rain) Camping towel Sunglasses Snacks & own breakfast cereal (dinner consisted of simple dishes that we bought in the shops) Powdered drinks to mix with water (rehydration tablets, effervescent vitamin tablets or instant soup) Coffee! Needle and dental floss (dental floss is super strong and great for repairing broken shoes and backpacks) Limited first aid kit: tape, rescue blanket, blister plaster, painkillers, compression bandage

70 km in 4 days

In four days, this new couple would run 70 km from Vakkotavare to Nikkaluokta, a mixture of challenging and easy terrain, but always with magnificent landscapes in the background. - Even if you’re not a very strong runner, you can still manage something like this. The most important thing is that you understand the mountains. You have to be able to assess the weather, understand your own ability and know what to do if something happens. Just like when you go hiking in the mountains.

Vakkotavare to Teusajaure (16 km)

To get to Vakkotavare using public transport, you take a train to Gällivare and change to the 93 bus towards Ritsem. STF Vakkotavare has its own bus stop and daily connections with Gällivare during the tourist season between June and September.

The first stretch from Vakkotavare begins with Kungsleden’s steepest ascent. You’ll have a hard time running here – it’s closer to climbing. It’s a tough start among mountain birches and not really for rookie runners. - I was sure of my own ability, but he was an unknown quantity – he hadn’t run that much before and never for several days or with a dog. The hardest thing about being out with people you don’t know is that you don’t know how they handle challenges. Do they get angry when they’re hungry and tired or do they face adversity with a smile? The 16 km to Teusajaure is uphill, downhill and flat in equal parts and ends with a one-kilometre row across a lake. Here you can use the small boats provided by the County Administrative Board. Your reward? A night in a beautiful lakefront cabin. - I’ve visited 38 out of 43 STA mountain cabins, and in my opinion, the Kaitumjaure and Teusajaure cabins are the most beautiful of them all.

Teusajaure to Kaitumjaure (9 km)

like at Teusajaure, it’s very much a self-catering situation. The cabins are very simple: you fetch water from the lake and chop your own wood. But there’s a fully equipped kitchen, bunk beds with duvets and pillows, an outdoor toilet and a small shop with basic food and snacks. - This was far from a normal date. You’re wearing running gear and maybe have some base layers in your backpack to wear in the evening. There’s no make-up, fancy clothes or nice hairdos. When it was us two, it was very relaxed. We didn’t really have any of those awkward moments you sometimes have on dates, when you’re trying to figure out what to say next. We actually had quite a lot to talk about, and a lot of chores! All our energy went into running, cooking, chopping wood, taking care of the dogs, and meeting other people who were staying in the cabins. It was busy, and a long way from a relaxing dinner date!

Kaitumjaure to Kebnekaise (23 km)

about the shower, sauna and the opportunity to buy wine and cooked food. At the Kebnekaise mountain station, you can enjoy a cooked meal in the restaurant, private rooms and even room service. You can also spend the night in a dormitory and cook your own dinner in the self-catering kitchen. The station has 200 beds and is one of STA's larger facilities, but during summer it’s often packed, so make sure to book your stay well in advance. - We didn’t book our stay in advance, but I knew some people there, so we crashed in a colleague’s room. I also had a good friend there whose parents were visiting, and since I knew them well, I couldn’t pass up the opportunity to hang out. That was the first time the situation felt a bit awkward, being in a social context with several other people. I mean, here I am, sitting with a guy I’d just met, playing games and drinking beer with one of my best friends and her parents. Haha!

Kebnekaise to Nikkaluokta (19 km)

where you catch the night train home. - On reflection, I can’t believe I did something like this. It could’ve been a complete disaster. On a regular date, you only show your best side, but a situation like this is very intimate and you can’t really hide! It's a great way to get to know someone quickly but it can also end in disaster. Luckily, he was good fun and had just the right mindset to cope with an adventure like this. So, it’s a nice memory but no, we didn’t go on a second date. Although I guess you could say that we sped through four dates in one.

You do the next stage in half a day. It’s 9 km to Kaitumjaure and you also have to struggle with a steep ascent right off the bat. But you’re soon rewarded with magnificent views over Kaitumjaure's mountain lake, framed by dramatic cliffs. The rest of the stages are slightly downhill but the terrain is very rocky, which makes the stage more technical and timeconsuming than you might think. - It’s not about running at a certain speed. You don’t have to run every ascent or where it’s super technical. I look like a tiptoeing dressage horse when I’m crossing rocky terrain. You’ve got to be careful – if you sprain your foot, you need to be able to take care of the injury yourself. And if it’s more serious than that and you need medical care, the only alternative is an air ambulance. Kaitumjaure is also situated by a lake, in a valley. Here, just

The third day is a bit longer. The first part is easy, the path winds its way through the valley where it follows the river and crosses beautiful mountain moors. Then you have a choice: run to the Singi cabin and turn off towards Kebnekaise or take a shortcut that takes you higher up the mountain. This shortcut works well, but only if the weather’s good and there isn’t too much snow. - The weather was very nice at the start of our third day, sunny with temperatures over 20 degrees. We stopped for a dip in the river with the dogs, in a place where natural pools form in the mountain – it was dreamy! But despite promising weather earlier in the day, the weather got worse the higher we got. Strong winds and sleet forced us to take shelter behind a rock. We sat there crouching and eating snacks for a while. But when we managed to make our way down to the Kebnekaise mountain station, we were extra happy

The last 19 km to Nikkaluokta are easy. This stage is very flat, easy to walk and often crowded. First, it runs along trails and then halfway through, widens out into a forest access road – not necessarily something you’d drive your car down, but good enough! If you get hungry and just can’t wait until you get to Nikkaluokta, there’s a restaurant by the pier in Láddjujávri. Otherwise, just take the opportunity to enjoy one last spectacular view of the Kebnekaise massif. From Nikkaluokta you can take the Hörvalls bus to Kiruna,

MOUNTAIN CABINS A simple form of self-catering accommodation without electricity and running water, where you share rooms and communal spaces. The mountain cabins are scattered along trails in roadless land about 10 to 20 km apart. What you get: bunk beds with duvets and pillows, outdoor toilet, kitchen, cabin host who can answer questions and explain how everything works. Many cabins also have a small shop, and some have saunas.

WHAT YOU HAVE TO DO: bring your own sheets (travel sheets), cook your own food, help fetch water outdoors and chop wood to light the fireplace and sauna. REMEMBER: pre-book your stay before you head out. If you’re going to run in the mountains with very little in your backpack, it’s important to know that you have a place to sleep when you arrive. If you pre-book, you’ll get a discount and are guaranteed a proper bed to sleep in (if you arrive before 6 pm). If you arrive later than that, you’ll still have a place, but it could be a camp bed inside the mountain cabin or other indoor space.

WHAT TO PACK FOR YOUR DOG: On STF's website, you can see on a map which places welcome dogs. Dogs are allowed in all STF’s mountain cabins and can stay overnight at no extra cost. The cabins have special dog rooms, but they can’t be booked in advance and are subject to availability. Specify that you’re bringing your dog when you book your stay so the cabin host can plan. They’ll always try to ensure that you and your dog room together. In exceptional cases, however, you may need to sleep in different rooms, which is why it’s important that your dog is used to sharing small spaces with other dogs. At the mountain stations, you always have to book a room that allows dogs in advance. GOOD TO REMEMBER: - Between March the 1st and August the 20th, dogs aren’t allowed to run loose in the wild. Dogs should always be on a leash year-round when you’re in the mountains, this is to protect reindeer and other wild animals. National parks and nature reserves have their own rules, so be sure to check what’s what in the area you plan to visit. - Adapt the route to your dog’s fitness, breed and health. - Customise your first aid kit for dogs (e.g. tick hook, rehydration tablets, slippers). - If the dog is able to carry its own bag, it can be smart to invest in a dog pack. - Bring a food bowl, a water bowl and more pet food than usual.

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CLOSE TO HOME Text & Photo: Pim Shaitosa

Pim Shaitosa travelled the world for five years searching for new places to climb before she realised that there was actually some truly magnificent climbing to be found a little closer to home. Read about how she found her way to Flatanger and the world's most difficult climbing route in the Hanshelleren cave. I remember the intro to Silence so well, even though I haven't watched it for years. I was glued to the screen: the hypnotic music, disembodied voices echoing, close-ups of perfect granite, a single rope hanging from the rock and Adam Ondra's screams. It took my breath away. After sitting there and watching how one of the world's best climbers prepared and trained before sending the world's hardest climbing route, I was so eager to go; just to feel the stone and soak in the views – Silence, of course, was far beyond my skills. In 2018, I was sitting on my friend Graham's worn-down couch in New Zealand. I'd moved there for its dramatic landscapes, which sounds weird coming from a Swede, but I'd convinced myself I had to travel to find real wilderness. I'd spent most of my young adult life in Stockholm, and over the years, the urge to get out of there had grown stronger. I constantly felt there was something more exciting than the Stockholm party scene; something more fulfilling than a nine-to-five job. So, I left town and spent the next five years on a climbing trip that took me all over the world in search of inspiration. 2020 saw me and millions of others stuck at home. My summer trip to Canada was cancelled due to covid restrictions, so I decided to tag along with some friends who were going to Niemisel, northern Sweden's best cliff for challenging sport climbing routes. I booked my train tickets just a few hours before departure, packed all my gear in a stressful rush and just about managed to catch the night train to Boden. The climbing was phenomenal, but after a week, it was time to drive to Flatanger to meet the rest of the Stockholm gang. Great expectations, exceeded!

I think time must have dulled my memories of Flatanger because it blew my mind on the first day – and the second day, and pretty much every subsequent day! The Hanshelleren cave was so much bigger than I expected, dwarfing the people standing at the bottom. The view from the foot of the cliff was just as breathtaking and looked completely different in every different type of weather. During the three weeks we spent in Flatanger, we had all kinds of weather, from "it's too hot in the sun and I can't climb" to "it's so foggy that I can barely see my hand in front of my face". Luckily, we had the rock gods on our side, so we mostly got perfect weather and none of the infamous gnats. Despite the excellent weather, I was super happy I'd booked a room at the climbing campsite. Only 20-minutes' walk from the cliff, it's run by the lovely and kind Olof, and on the hottest days, I retreated to the house to cool down. You can always take a quick break in the large cold-storage room if you really start to overheat. On rainy days, I was grateful to be able to sit in the warm and dry by the wood-burning stove. For all campers and van-lifers at the campsite, thereʼs a small kitchen, bathroom, shared fridge and living room. The boulder wall that Adam Ondra built to warm up on before climbing Silence is still in the barn, and I felt a little starstruck when I saw it and other locations from the film.

Quiet as a library

It's been a long time since I was so inspired by rock and nature. A veil of calm seems to lie over Flatanger; most days, it felt like climbing in a giant library, and it's so quiet that you find yourself talking in whispers. The cliff is vast, and all climbers are so spread out that you barely hear anyone

outside your own little gang. I’ve always thought the movie’s name – Silence – was a joke because Adam Ondra shouts so much as he wills himself up the route. But after finally hanging out here, four years after watching the movie, I realise that maybe they too felt this same atmosphere. Most days, you can’t even hear the wind in the trees nearby. It’s silent as only large spaces can be; if you’ve ever been in an empty cathedral, you’ll know exactly what I mean. The cave eats up sound and keeps it in its belly – a record of all those who have been there before. You get a deeper connection to nature when there aren’t any distractions, and I think that’s what I love most about Flatanger. Except for the climbing routes, of course. They’re long, eye-catching, and very exposed, just the kind of climbing I dig.

A magical ending

I had one of my most epic climbing experiences ever during my last days at Flatanger. I climbed a route called Sysover, graded 7b+, which requires extreme endurance. It spat me out at the crux so many times until, on my last attempt before returning home, I managed to pull it off. I concentrated on climbing with

more flow, conserving my energy and keeping the lactic acid at bay, and this time I had more strength when I got to the hardest moves. As I clipped into the last quickdraw before the crux, I found myself staring at the setting sun, blood-red, framed by golden clouds in a sea of pink sky. This vista seemed to wash away all the exhaustion and fatigue, and I climbed into the crux refreshed. When I came to the penultimate move in the crux, I happened to look to the right and could see the tumble of blocks at the foot of the cliff outlined by the sunset. One side was a blaze of pink and the other a deep, dark, rocky brown. I shouted down to my friends: - Oh my God! Do you see that?! That’s so epic! I feel so fucking epic! My friends laughed and shouted back while my belayer Julia shouted at me not to "lose focus" because I was still in the middle of the crux. But with the double boost of energy from Mother Nature, there was no way I was going to fall off now. I felt as strong as the mountain I was climbing on and grateful that I’d been able to experience this moment here, now, and with my friends. Flatanger is a fantastic place that attracts climbers from all corners of the world. People of all skill levels make the pilgrimage here, from top professionals who warm up on your hardest projects to climbers who just want to enjoy the awe-inspiring views. And best of all: it's much closer to Stockholm than New Zealand!

THE FIRST STEP ON THE ROAD TO HARD CLIMBING Text: Jenny Wikman / Photo: Emelie Voltaire

What’s a beginners’ shoe? They can look dull and boring – flat, symmetrical, and...utterly, completely wonderful! The walls of our Addnature store staff toilet are covered with memes about how we regularly push this shoe to our customers. But what else are you supposed to do when La Sportiva has designed one of the world's most comfortable shoes? “Look, how pretty they are, I want these!” My sister-in-law texts me with a photo of some orange shoes (her favourite colour) – maybe the most aggressive shoe on the market. She’s shopping for her very first pair of climbing shoes after a few tentative gym sessions wearing rented shoes. She’s window shopping, drooling over the Ferrari of climbing shoes. What she needs is a Fiat Cinquecento. I sigh. Here we go again. Where do I begin? I start texting, stop, erase the message, and start again. I’m trying to compose a message about lasts and fit. I want to explain asymmetry and downturn fully without writing an essay. The typing and erasing continue. I end up telling her to calm down unless she wants to lose her nascent climbing passion – or, even worse, her toenails. I try to prepare her for the reality that tomorrow we won’t be buying beautiful, angular shoes; we’re buying the training wheels of shoes –

ugly, functional, and perfect. She’s about to enter my nerdy world, and I need to guide her down the same path that so many of us at Addnature have walked in our early climbing careers. We’re talking Velcro and green suede; we’re talking Tarantulas. Produced by an iconic brand with 100 years of experience making everything from leather shoes for farmers and lumberjacks, to alpine boots for mountaineering, technical boots for ski mountaineering and – since the 80s – perhaps the world’s most famous climbing shoe. – What about this one? I ask as I casually pass her the Tarantulas. She’s fighting a frown but agrees that today is about function over fashion. The shoe fits nicely, yes. It’s comfortable. Really comfortable, actually. It feels great to climb in. Grippy. Stable. But I see her look longingly at the other models on the wall at the Addnature store. We begin the usual dance of putting

on, climbing, taking off again. The heel is too loose in this one, she gets hot spots in the other, and the third is way off. We’re going through the models, A to Z. I’m running backwards and forwards. It’s like trying to find Cinderella, and I’m starting to break a sweat. We’ve been here for over an hour. Bring out a pair of shoes – try them on – bring out the same pair in a different size – try them on the wall – repeat. After what seems like an eternity, her eyes move towards the ‘no’ pile. She looks back down at the first shoe on the floor. My significant other and I give each other a knowing look. We’re holding our breath. The penny finally drops. – “Well…” she starts to say with a grin, and we know we’ve passed the test. We weren’t born yesterday. One pair of Tarantulas to go, please. Another climber is born.

WHY IS EVERYONE SO OBSESSED WITH RUNNING? Text: Anna Kernell / Photo: Emrik Jansson

Running – what’s all the fuss about? Every other person runs marathons nowadays and it seems like you can’t throw an old trail-running shoe without hitting an ultra-runner. Is it the ‘runner’s high’ that attracts so many people to the sport? Is there really such a thing? Anna Kernell hits the trails and tries to find some answers.

Once a year, during my school days, there was a race everyone had to participate in. Imagine several hundred kids starting together. Most of them give everything they have at the start because nobody wants to come last. At least, I didn’t. I also had my reputation as the fastest 100-metre sprinter to think about. But there’s quite a difference between 100 metres and several kilometres. So, you crash. You’re forced to look on as yet another group of jaunty kids runs past you. You’re out of breath but you struggle on. You cross the finish line defeated, vowing to be ‘sick’ for next year’s race.

So, a child can easily start to hate long-distance running. And even though this aversion to running has lessened over the years, and I’ve added a couple of joyful runs to my memory bank, I still choose the bike nine times out of ten. But then there come those days when it’s too wet and icy to go mountain biking, or winters when there’s not enough snow or ice to lace up your skates or ski boots. So, what do you do when you don’t have much choice? You give running another go.

Anna tries running – episode 1 Reluctantly, I lace up my running shoes again. The trees have shed their leaves and nature is at its most grey, wet, and dull. It starts well enough. Even though I haven’t been running for a while, I’m in OK condition thanks to other kinds of training I’ve been doing. At least I don’t have to deal with the inertia you have to overcome when you start from scratch. But there’s a big difference between

mountain biking and running. You’re not as fast as you are on the bike, and I quickly get bored without some kind of thrill. So, I start to run faster… and immediately hit the ‘wall’. My legs feel heavy, my head spins and my lungs gasp for air. I’m forced to stop and recover and then have to alternate between walking and running for the rest of the stretch. My self-confidence has taken another blow.

The doctor's opinion

and their walls get thinner, more small blood vessels form and blood pressure drops. These effects are linked to a lower risk of several different diseases: heart attack, stroke, cancer, type 2 diabetes and even dementia. – In addition, you often sleep better, have more energy and run less risk of suffering from depression and mental illness. Exercise is sometimes used as a treatment for mild depression. Cardio training can also increase the size of certain parts of the brain, forming new brain cells in the hippocampus for example, which is linked to memory and learning.

Since those first fumbling attempts didn’t exactly inspire a passion for running, I decide to approach it from a different angle – a more scientific one. I call Helena Wallin, a running fanatic and doctor who researches how the body is affected by and adapts to exercise, to gather some sensible arguments to continue running. WHAT HAPPENS IN THE BODY WHEN WE START RUNNING? – Many things! When we do endurance training, things start to happen even before we move. Signals are sent from the brain that cause the body to prepare. The heart rate and breathing usually speed up and you can get a certain increase in blood flow to the muscles before you even start running. And there’s more: Helena says that when you start running, your heart rate, respiration and blood pressure increase. Hormones such as adrenaline, cortisol and growth hormone are secreted, and your insulin level drops. In short, the whole body is affected and after just a single workout, your blood pressure might be lower, you can feel a ‘high’ and have more energy. AND WHAT HAPPENS IF YOU MAKE RUNNING A HABIT? – When you do cardio training over time, your heart will get bigger and stronger, which affects its ability to pump blood and oxygenate the muscles. Blood vessels dilate

WHY DO YOU RUN? – I’ve always run, and it’s always been quite easy for me. It makes me feel good and this is even more apparent the older I get; not always during the run itself but afterwards. I think there’s a certain difference from other types of training. There’s also a kind of freedom in moving by one’s own power; and that you can do it anytime, anywhere. Well, you don’t necessarily need to run to reap the benefits of cardio training. But I buy into the freedom argument – it’s awesome that all you need is a pair of running shoes. You don’t have to buy, maintain and transport a lot of equipment like you do for many other sports. And of course, you can run just about anywhere, though I prefer solo runs in the woods.

Anna tries running – episode 2 I start more cautiously now, holding back a little. When I’ve run really slow for a few kilometres, I feel my body wanting to ramp up the intensity a little. That it can. Maybe it just needed some time to fully wake up, get some kilometres under its belt and feel “that wasn’t so bad – I can do more”.

However, the first steep hill I encounter near the end of the run takes its toll and I wonder how many more I’ll be able to do. But after each climb, I’m more confident I can exert myself uphill and catch my breath afterwards. I feel confident it’ll come back, even if I have to slow down for a bit.

High on running

in 2021. Here, too, it was found that running stimulates the secretion of endocannabinoids, increases euphoria and reduces anxiety, even when endorphin receptors are blocked. But how do you achieve it? – I haven’t seen any detailed reports, but I don’t think it’s a very common experience. From what I understand, it seems that you need to keep going for a while before you can experience a high, it’s not something you get from just running a few kilometres, or even ten. I’ve also read some studies that described how endocannabinoids increased when participants ran at moderate intensity – not when they were walking or running close to max.

This idea of mine to give running another try didn’t come out of the blue; I have colleagues and friends who can’t get enough of it, even running ultramarathons! Their enthusiasm is as curious as it is infectious: why on earth would you run such a distance? One explanation would be if they got a reward for all that effort, and it seems some do – that high they get from running. But what exactly is this mythical runner's high and is it the same as flow? Something akin to a second wind? Maybe it's something you have to experience to understand – I’ll have to ask Helena again. – Well, it’s difficult to say exactly what it is. It’s supposed to be a strong feeling of happiness, a kind of flow. I don’t think I’ve experienced it myself. I’ve certainly felt good when everything flows and the scenery is amazing, but I wouldn’t describe it as euphoria. – Some studies have been done to find the cause of the socalled runner's high. Previously, it was thought endorphins were behind it although now the evidence points more to endocannabinoids. When I ask her to explain in more detail, I learn that endorphins, usually called the body's own morphine, is a hormone formed in a part of our brain that’s connected to our reward system and which, among other things, prevents our muscles from feeling pain. Recent research has shown that endorphins cannot cross the blood-brain barrier and it’s therefore unlikely that endorphins in the blood contribute to any change in mood at all, let alone a euphoric one. Endocannabinoids, on the other hand, which are a type of signalling molecule resembling cannabis but produced naturally by the body, actually seem to be able to get into the brain. A research team that previously studied rats that ran and found evidence that supported the theory that endocannabinoids were responsible for runner’s high, conducted a similar, placebo-controlled study with humans

PROGRAMMED TO RUN Are we humans programmed to run? If you ask runner and biologist David Raichlen, the answer is probably yes. Helena mentions his theory just before we hang up, so I resolve to find out more on my own. Raichlen believes that runner's high acts like an evolutionary reward for some species to want to run long distances, something that helps them escape danger, keep healthy and have the strength to find food. If this theory is correct, increased levels of endocannabinoids should be measurable in mammals that run long distances, but not in mammals who don’t. David Raichlen's findings support his hypothesis. He studied three different types of mammals: humans, dogs and then ferrets – which are quick but only in short bursts. And just as he predicted, it turned out that endocannabinoid levels increased in humans and dogs after a strenuous run, while the levels of the lazy ferrets remained constant. Of course, more research is needed to make a claim with any certainty, but it’s certainly interesting to think that running is in our DNA, that we are built for long-distance running.

Anna tries running – episode 3 It’s winter now, and the snow has melted and frozen to ice on the trails. Here and there the ice is interrupted by patches of gravel. It becomes a game to hop from one to the next, adding the element of thrill that I crave. I don’t have time to think about whether I’m breathing right or if my legs feel good because I’m focusing completely on where to put my feet. It’s as if the brain blocks out how the body feels, putting it aside; it’s something that can wait. When the trail becomes too gnarly, I turn off and take detours over moss and past frosty blueberry bushes. Short moments approach harmony – my steps feel easy, my breathing is calm and the energy is flowing. I wouldn’t describe it as euphoric, instead just totally ‘being there’.

I don’t think I’ve run the distances required for a runner's high and maybe I’ll quit before I extend my 10-km runs to marathons. But I’m finally starting to understand that it’s not about running at a certain speed or running a certain distance; there’s a simple joy in moving in nature under your own power. Running puts me in a more meditative state than when I’m mountain biking: it’s a repetitive movement in silence. Maybe it even takes us back to our roots and allows us to move like we always have, long before students started feigning sick to avoid mandatory races. Our ancestors didn’t have running watches and didn’t measure their pulse: I’ll follow their example.

Johanna Gelfgren

A real endurance pro who won gold in the first ever Swedish Championship for ultra-trail running in 2021, won Jättelångt overall and was the winning woman in the Fjällmaraton 100K. HOW WOULD YOU DESCRIBE RUNNER’S HIGH? – It just feels so damn good! Everything works and it feels like you have endless strength. At the Swedish Championships, I would say I experienced runner's high. I didn’t have a single dip in 45 kilometres. It felt like I was out running a 10-kilometre race but I was able to keep up that speed for 45 kilometres without it feeling like I was exerting myself. I felt unbeatable, like I’d never run out of energy. I don’t know if I felt euphoria, more just a feeling of harmony because it felt so easy, everything worked. WHAT MADE YOU START RUNNING? – When I was growing up, I didn’t understand how people managed to run marathons. 10 kilometres felt so long, and a marathon is four times that. But later a friend and I decided to start running and it was great to just be outside and moving. I had no watch in the beginning and didn’t measure my pulse; I just enjoyed being outdoors and discovering new trails. That was probably what attracted me, not having to measure anything. And all of a sudden, we were running 35 kilometres and realised that’s only seven kilometres less than a marathon – no matter how slow we were, we’d be able to complete one without collapsing. So, we just did it.

TUNE YOUR RUNNING ABILITY with Jesus & Manne

Text: Manne Forssberg, John Kingstedt & Anna Kernell / Photo: Ryno Quantz

Manne

John Jesus

John ‘Jesus’ Kingstedt and Manne Forsberg met at the beginning of spring 2019. Manne, who had recently discovered a passion for running and wanted to talk about it all the time, contacted elite runner John to do just that. They quickly became friends and thought it would be fun to do something more with all that talking. So, they started a podcast. It’s for everyone interested in running – professionals, hobbyist runners and the uninitiated who just want to get started. It’s called Spring Snyggt and there are over a hundred episodes to dig into, all the perfect length for long-distance runs. We asked John and Manne to put together three different training programs so there’s something for everyone – whether you’re starting from scratch, aiming to beat your personal best or want to exchange asphalt for off-road trails. Join in and hang on!

RUNNING GLOSSARY ’ = Minutes s = Seconds Distance pace = A pace that should be controlled and not too strenuous. Can vary between 40 and 80 s/a minute slower than your 10-k speed. Slow distance = 60-90 s slower than your 10-k speed. If you run 10 kilometres in 50 minutes, the slow distance is about 6 min/k. Float sprints = Fast runs at your 5-k speed. Focus on running fast and relaxed. Warm up = Slower running to soften joints and muscles. Half-marathon-speed = Should be about 10-s slower per kilometre than your 10-k speed. Jogging rest = Really slow jogging between

sprints, where you still move forward in a running motion. Dynamic stretch = Active stretching exercises where you rock to bring about mobility in the muscles. Not static. Progressive = A run that gets faster during the workout. Often continuous running. Upper threshold = The speed you can maintain for an hour. Generally your upper threshold is 85-92% of your max pulse no matter what level you are. Lower threshold = The speed you keep where lactic acid starts to develop. If you're a beginner, your lower threshold can be 65% of your max pulse, while an elite runner can have 85%.

Find your 5-k speed: Run 5 x 1 k as hard as you can with 1' rest. Find your 10-k speed: Run 10 x 1 k with 45 s rest. (What you can do here, you should be able to do during a race without rest.)

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MONDAY 50’ aerobic exercise:

If you want to start running but have no experience, it’s important to start off slow, as the body's tendons and ligaments have to get used to the strain running puts on the body. A common mistake that many people make is to head out and run until they can’t go any further. Do this and you probably won’t be able to sustain it for long nor get very far, which can be disappointing. Going from 0-60 is extremely hard on the body. For beginners, the most important thing is to get used to moving for a longer period of time and strengthen the feet and lower leg muscles. The rewarding thing about this is that the body recovers from what little running you do much faster and improves its ability to take in oxygen. A good rule of thumb is to run for at least twenty minutes. In the beginning, it can be good to mix jogging with regular walking. As jogging becomes easier, you can extend the time you jog and shorten the time you walk. Eventually, you can completely phase out the walking and jog continuously. Don’t forget to do the exercises recommended below; being injured early in one’s running career is often the reason people don’t get really into the sport.

walk 10’, jog 2’ walk 8’, jog 2’ walk 6’, jog 2’ walk 4’, jog 2’ walk 2’, jog 2’ walk 1’, jog 2’ walk 2’, jog 2’ walk 3’. There should be a difference in pace between jogging and walking, but the most important thing is to keep moving. TUESDAY Rest WEDNESDAY Leg strength: 3 x 10 squats without weights, going as deep as you can. 4 x standing on one leg until you lose balance. 3 x 20 toe lifts. THURSDAY Saturday 50’ aerobic exercise See Monday. FRIDAY Rest SATURDAY Saturday 50' aerobic exercise See Monday. SUNDAY Leg strength See Wednesday.

WHEN YOU CAN JOG FOR 40 MINUTES Start working in some faster running. Stick to your normal jogging pace but add 8 x 30-second sprints where you really go for it. Jog until you’ve recovered fully.

Speed up A classic mistake that many people make while training to break personal bests, both on the road and track, is running too fast – short, fast intervals with long rests. Contrary to popular belief, it’s strength rather than pace that sets the limits. It’s more important to be able to run relatively fast for longer, than very fast for short distances. Consequently, for most people, the focus should be on running at your threshold (heartrate) pace – the pace at which the body is still able to break down lactic acid. To maintain and develop pace, it’s often enough to just add slightly faster ‘float sprints’, preferably in connection with a longer-distance run. The example week to the right can be used as a basis for most of the year. Before races, increase your speed slightly and extend the rests. A good program should be designed so it lays the foundation for you to be able to increase the intensity relatively quickly, without it wearing you out. The key is doing 90% over a long period of time rather than 100% over a short period of time.

MONDAY 60’ slow distance 4–5 x 20-second float sprints (40-second rest between the sprints). TUESDAY 15’ warm up Dynamic stretch 3 x 10’ threshold (AT) with 90-second jogging rest 10’ cool down. WEDNESDAY Rest or slow distance 40–50' THURSDAY 50’ distance 4–5 x 20-second float sprints (40-s rest between sprints). FRIDAY Rest SATURDAY 15’ warm-up Dynamic stretch 3–4 x (3, 2, 1’) – progressively faster with each interval, aiming for somewhat slower than 10 k-speed, 10 k-speed and 5 k-speed for each interval. 10’ cool down. SUNDAY 75’ slow distance. Sunday is traditionally the day for long-distance runs, here you can aim to increase the distance as you go.

BEFORE A RACE Use the program above as a basis. Ten days before the race, you can add this as an extra workout: 15’ warm-up Dynamic stretch 10–12 x 400 metres at your 5k-speed (45-second standing rest) 10’ cool down.

Hit the trails Running on forest trails is fun! But it also lays a good foundation for running on the road and track. The varied terrain and softer surface help to strengthen the feet and lower legs and it’s a good complement to the monotonous strain that asphalt running puts on the body. Choose a pair of shoes with a lower drop (height difference between heel and forefoot) that provides better contact with the surface. When running on trails, you constantly have to read the terrain, so at first, it’s important to forget about your pace. Instead, work on quick feet, shortening your step and looking up as much as possible. When you run off-road, as well as on other surfaces, it’s important to ‘let go’ when given the opportunity. Don’t try to slow down your steps too much downhill, let your feet fall directly under you instead of in front. Most longer-distance runs should be done on trails. To get used to the hilly environment of trail running races, you should also focus on hill training. Here you can alternate between hill sprints in the forest, running on moss and regular hill sprints on asphalt.

MONDAY 60’ slow distance 6–8 x 60 m hill sprints. Look up, shorten your step, propel yourself with your arms and walk downhill. TUESDAY 15’ warm-up Dynamic stretch 8 x 3’ threshold on trails – make sure to push uphill and let go downhill. 10’ cool down (45-second jogging rest) WEDNESDAY Rest THURSDAY 60’ trail running at distance pace. Finish with 6–8 x 60-m hill sprints, preferably in the forest.

FRIDAY Rest SATURDAY Long-distance trail. Aim to run for at least 90’. SUNDAY 60’ slow distance Dynamic stretch

ONCE YOU FEEL CONFIDENT ON THE TRAIL Try incorporating shorter sprints into Saturday's longdistance run. 15–20 x 60 s, fast with 30-s jogging rest. Your heart rate should go up nicely.

Questions for the coaches WHAT’S A PROPER LANDING AND HOW DO YOU DO IT? – The right landing is highly personal and might not always look graceful. Running in a contrived and unnatural manner often leads to injuries, says Manne. John continues: – On the other hand, it can be good to practise your technique when you’re tired and work on not ‘collapsing’ through your stride. You can do this by running a few strides (where you run quite fast for about 100-150 metres) after the distance runs. Keep your head high, maintain a good tempo and run with big arm swings. Try to keep a nice and light foot strike. Remember that as much energy as possible should go into moving forward and not up and down. HOW DO YOU AVOID INJURIES? – Vary your surfaces and terrain and gradually increase the frequency of your runs, Manne explains. Listen to your body, stick to your plan and don’t push yourself just because you feel fit in the moment. Let easy days be easy, hard days hard. It doesn’t make you a better runner if all your workouts are tough; it just increases the strain on the body. John reminds us of the importance of looking after your

body: – Do some toe lifts a few times a week, focus on mobility at the hip and pelvis and treat yourself to a visit to the chiropractor or a massage every now and then. The body adapts to what it’s doing, so if you run regularly, the body will learn that type of movement and get better at it. With that said, focus on torso and hip strength as you start to run more. This way, you’ll be able to run more in the future. WHEN DOES RUNNING MAKE YOU HAPPIEST? John: – When I’m in really good shape and deliver a good performance. As with everything else, it's fun when things go well. At the same time, I appreciate those periods where it doesn’t flow so well, and I feel that I’m constantly getting better. But there are few things in life that are as satisfying as a good race or breaking a personal record. That’s what drives me. Manne: – Perhaps, most of all, when it surprises me. When the weather’s gloomy and I’m feeling low and not at all up for a run, but my legs feel surprisingly good, and I get that real ‘runner’s high’. Or when I can somehow take it up to the next level and I’m able to do things that I didn’t think were possible. Or when it's April, the forest comes to life after winter, and I jog for hours on beautiful trails and soak in that changing-season vibe.

Three fast ones … BEST SONG TO RUN TO? John: I love running to Southern Cross by Crosby, Stills & Nash. Manne: Gut Feeling by Devo is the best to run threshold to. FAVOURITE PODCAST EPISODE? – Our favourite interview is with Keira D’Amato from episode 114. We also really like our episode with Nils van der Poel (99). DREAM GOAL? John: – When I was 19, I said I wouldn’t rest until I could run 5000 metres under 14 minutes. Today I’m 29 years old and 13 seconds away. So, achieving this goal would be huge for me! Manne: – I’d love to get a sub-35-minute 10 kilometres. That’s probably my life goal.

ULTRALIGHT SHELTER FOR ULTRA RUNNERS Text: Jenny Wikman

Just like cheese and wine go together, Terra Nova’s iconic Laser Competition tents have become synonymous with ultra running. It’s especially obvious every time the legendary Original Mountain Marathon takes place. Every year, the campsite is dominated by this Guinness World Record-breaking tent. The tent weighs just 970 g for the one-person model and 1230 g for the two-person version. For a classic double-weave tent with connected inner and outer, plus a spacious apsis, that’s not half bad! With a whopping 6000 mm water column on the floor and 5000 mm in the outer weave, Terra Nova beats most of its competitors when it comes down to performance per gram. Black magic, you ask? Not really. The secret is in how the thin fabric walls are treated with a stubborn silicone coating that keeps wet weather at bay. And, of course, the charm of sleeping tightly packed in the tent like anchovies in a tin, with tent fabric flapping about your face on windy nights. Hey, we never said this was a tent for spoiled glampers! On the contrary – this is a no-frills refuge for warriors with GPS watches and aching feet. The legendary race OMM (Original Mountain Marathon) might be the true definition of a suffer-fest. Two days of running up mountain ridges through thick brush and wet bogs – all while carrying a fully loaded backpack for a self-supported night of camping in the

mountains. And all of this in dismal October weather. In Great Britain. Let’s put it this way: raingear is a must. In 2008, the whole race fell apart, and all competitors were forced to pull out. Some participants got stuck in the mountains overnight since the flooding had cut them off from the base camp and carparks. Despite this, the runners weren’t too far outside their comfort zone – many of them were experienced outdoors people and Mountain Rescue members. 2008 was, of course, an exceptional year and the only time the competition has been cancelled since its beginning in 1968. But it clearly shows how close to the edge this race exists. OMM’s founder Gerry Charnley began the tradition with some alpinists and running friends. He was a big fan of orienteering, a sport that Britain adopted soon after its invention in Scandinavia. The plan was to design the ultimate mix of mountain craft, merging orienteering skills, mountain knowledge and good old-fashioned grit. Apart from physical strength and endurance, how well you do depends

on how well you can deal with technical terrain, demanding weather, the gear you pack and how well you navigate. No GPS devices are allowed – only a traditional compass paired with a classic map that you’re given at the starting line. The map includes several control points that need to be reached and ticked off, but the route you take between them is entirely up to you. OMM is the type of competition where smart gear and route decisions influence the result far more than running technique. Or as triple OMM winner and Laser camper Shane Ohly once put it: “It’s about being very good at lots of things, rather than the best pure runner.” Nowadays, the Laser Competition has evolved into the Laser Compact. The tent stays the same, but the poles have been shortened to decrease total packing length. Small enough to hang from the handlebars, it now suits bikepackers and ultra runners alike. Perhaps it’s time for a new suffer-fest, on two wheels. An Original Mountain Giro? OMG!

THE ANATOMY OF A RUNNING SHOE Text: Jenny Wikman / Photo: Emelie Voltaire

Trail shoes are packed with features for running off-road on various inclines and surfaces, unlike regular road shoes that are made for flat asphalt or footpaths. Let’s have a closer look at these wonders.

Upper

The upper is responsible for keeping the shoe on your foot, and trail shoes are generally a bit tighter than road shoes so they don’t slip around when you’re running through woods or bogs. The upper also ventilates sweat and contributes to the shoe’s comfort. The shoe should be combined with a running sock that maximises ventilation, moisture management, and comfort. Pick a thin one made of synthetic fibres or merino wool. Cotton is the enemy of warm, sweaty feet.

PULL TAB A handy substitute for a shoehorn.

LINING Linings and extra padding make the shoes comfortable and reduce chafing from, outer seems or at the heel. Trail shoes have very little padding to absorb less water and avoid extra weight.

OUTER MATERIAL Shoes for trail running are made with an extra-robust outer material. Apart from fast-drying synthetics or ventilating mesh, you’ll often see a plastic film protecting the textile from sharp branches and moisture. This protective film runs a centimetre or so above the sole and is called a ‘mudguard’. It keeps water from seeping in when landing on wet, soft ground.

LACING Lacing contributes to comfort and performance. Running shoes may have a lace pocket to stow away the lace ends in or ‘quicklace’ that’s easily tightened with a drawcord – and loosened just as easily.

GAITER ATTACHMENT Some shoes have a lace hook or snap buttons to connect gaiters, which prevent gravel and other debris from entering the shoe. Other shoes can be paired with gaiters via a strap under the sole.

TONGUE The tongue can be separated, fixed to prevent gliding, or wholly integrated with the upper for a sock-like slipon construction.

TOE- AND HEEL REINFORCEMENTS Reinforced plastic or rubber panels that protect the feet from impacts when running over rocks, roots and other vegetation.

HOLES FOR DRAINAGE It may sound strange, but some shoes have holes for drainage. That means they let in water but let it out just as quickly so the shoes can dry out.

WATERPROOF MEMBRANE Like shell jackets, trail shoes can be equipped with a waterproof membrane, usually Gore-Tex. The membrane keeps the feet dry from mud, wet grass, and soaking moss. But these shoes ventilate less and dry slower than shoes without membranes. Shoes with a membrane are also coated with a finish that makes water drops pearl on top of the material – too large to seep through the membrane.

Midsole

The engine room of the shoe and where the ‘magic’ happens! The midsole controls the cushioning, response and stability – all the things you feel in your step.

SHANK Some soles have a midfoot shank that determines the sole’s stability and rotational stiffness. A light, supple shoe for easy terrain might have a soft and flexible shank, while a stable shoe for untracked, technical terrain requires a stiffer shank to support the foot.

CUSHIONING EVA foam of different densities and thicknesses provides different levels of cushioning for your landing. The thicker the sole, the more cushioning there is. Many trail shoes are less cushioned than road shoes since technical trails are softer and more diverse – which benefits the body ergonomically – and require better contact with the ground.

ROCKER The midsole is sometimes rounded at the toe and heel. This makes you 'roll' through your step. DROP The height difference between the toe and heel is called the drop and determines whether you’ll land with toe or heel strikes. If the sole is 23-mm thick under the toe and 29-mm thick under the heel, the shoe has a 6-mm drop. Shoes with a 0-4-mm drop encourage toe strikes and midfoot landings for faster running. Shoes with as much as 8-12-mm drop encourage heel strikes and a slower pace. Most trail shoes have a lower 0-6-mm drop.

PLATE Some shoes have a rock guard, protecting the sole from sharp rocks and gnarly terrain features. Many newer shoes are fitted with a plate that returns energy to your step. Although the midsole is designed to cushion impact, you don’t want it to absorb all that energy; instead, it should return some of it to the foot for your next step. To help you run quickly and efficiently, some midsoles are paired with a responsive plastic or carbon fibre plate, which works like a sort of trampoline for your running step.

Outer sole

The outer sole is a thin layer between the midsole and the ground. It provides grip and flex for your step. Road shoes are often equipped with an outsole on some parts of the sole, while trail shoes often have a full-length outer sole along the whole shoe.

LUGS The lug pattern of the outer sole dictates which terrain it’s suitable for. Clearly defined rubber lugs with different densities in different firm rubber compounds and directions give better friction for technical, untracked terrain, while smaller rubber lugs are better for ‘hard-pack’ dirt trails and roads. Shoes for winter running might have sharper carbide spikes for better grip on ice and snow.

FLEX The sole’s lug pattern is interrupted by small gullies in strategic zones. This is to allow the sole to flex with your foot movements when you run.

Inner sole or insole

The insole in trail shoes is flat but usually removable, so it can be swapped for a different one to suit your foot. Insoles can support your foot and arch if you pronate (roll your foot inwards) or supinate (roll your foot outwards). They should also fit your low, normal or high arch and around your heel. Trail shoes are rarely equipped with pronation support since you won’t be running on flat asphalt; you’ll run on technical, uneven terrain.

THE RIGHT TOOL FOR THE JOB T

ext: Jenny Wikman / Illustration: Emelie Voltaire

Find shoes that fit your feet and the terrain you’re running and you’ll have a lot more fun. Let Hooked show you the light.

Terrain

Distance

Frequency

HARDPACK TRAILS: Choose light, supple shoes with a shallow lug pattern – not unlike regular road shoes.

Two essential parts of every running shoe are cushioning and drop. These greatly influence the distance and speed the shoe can handle.

TECHNICAL SINGLE TRACK: Pick shoes with toe and heel reinforcements to protect your feet from impacts by roots and rocks – preferably a grippy Vibram sole with a deep, multi-directional lug pattern. The sole might need a shank for stability and rotational stiffness.

SHORT, FAST DISTANCES: Choose a shoe with less drop (under 6 mm) that encourages toe strikes and fast paces. You’ll get by with less cushioning and can pick thin, lightweight soles.

COMPETITION SHOES: Fast and light shoes make for fast runs. These featherweight shoes are less durable, which is ok if you only wear them for racing. Running fast also means less wear on the shoes since you take fewer (but longer) steps, and it’s only your forefoot that briefly touches the ground.

UNTRACKED TERRAIN: Choose sturdier, protective shoes made from durable materials. They must be adequate for scrambling up hills and running through bogs while prioritising stability over speed. And of course, a Vibram sole with a deep, multi-directional lug pattern (for grip at all times) is recommended.

LONG DISTANCES: For long-distance running the body eventually needs the relief provided by thick, cushioned soles. You’ll get by with a higher drop (up to 8 mm) since you’ll land more and more on your heels at slower speeds. Don’t rush when transitioning to a shoe with less drop! The body needs some time to adjust since a lower drop activates other muscles than you might be used to. Compare them to your current running shoes and everyday sneakers, and pick a drop in the same ballpark.

TRAINING SHOES:: Training shoes are designed for wear and tear; they’re more durable and heavier than competition shoes. This is necessary because regular running and slower paces put more wear on the shoes. Lower speeds equal more steps per metre and more strikes to your forefoot, midfoot and heel, thus creating more friction between the sole and the ground.

Arch Your foot’s arch (low, normal, or high) influences the foot’s suspension abilities on each step. Different shoes fit different arches and can be combined with a moulded inner sole if needed. Find out what kind of arch you have by following these three simple steps: 1. Wet the sole of your foot with a damp cloth 2. Step onto a piece of cardboard and put your weight on it 3. Have a look at your footprint: do you have a low, normal or high arch?

Size When running, your feet get warm and swell up a little. Avoid the rookie mistake of buying running shoes that are too small, risking nail damage when running downhill and hitting your toes on the front edge of the shoe. Be prepared to size up! 1. Try on shoes at the end of the day (or after a run) when your feet are warm and swollen 2. Make sure your foot arch lines up with the shoe’s arch 3. Give your toes a generous amount of wiggle room (preferably a thumb’s width) at the front 4. Check if the shoe is secure at the heel without wiggling or chafing 5. Go on a test run, either on a treadmill or around the shop

Foot width The width of your foot affects how well your heel ‘fixes’ to the shoe and how much space you’ll need for your toes to spread out, enabling the forefoot to spring naturally. 1. Put on a thin running sock 2. Try out shoes in the correct size/length for your foot. How wide does it feel around your midfoot? If the shoes are the correct size and interface properly with your arches, but still feel too tight around the midfoot, have a look at shoes for wider feet. On the other hand, if they’re too roomy at the sides, you probably have narrow feet. Shoes are often made in narrow, regular and wide versions.

Pronation When road running on asphalt, it’s important to consider whether you run neutrally, pronate or supinate, since you land the same way step after step. Off-road, however, the foot and ankle constantly adapt to the ground, e.g. when stepping on roots or on inclines. That’s why trail shoes are most often ‘neutral’. If you still need support for pronating or supinating even on technical terrain, you can always swap the insole for an orthopaedic one.

TRAIL TRENDS THROUGH THE YEARS Text: Jenny Wikman

We chatted to triathlete and runner Erik Desmeules, who now works for Hoka One One – a brand responsible for huge innovation in the trail running scene in the last decade. He put on his professor’s hat and told us about a few trends and technologies that have recently made a mark in the trail running world.

Barefoot running shoes

The book Born to Run is released in 2009 and the Mexican Tarahumara tribe inspires an entire world to start running ‘barefoot’ – and far. So-called ‘barefoot shoes’ with thin soles and shallow drops let the toes spread out to encourage the foot's natural mechanics, cushion the landing and counteract heel strikes and injuries. – Barefoot shoes challenged the sneaker status-quo that more cushioning was better; instead, the foot should be allowed to move freely and naturally. For most people, barefoot running is too ‘out there’ for long distances, but it can be a good part of training to strengthen the foot, Erik explains.

Metarocker and thick, lightweight soles

That very same year, another shoe brand goes in the complete opposite direction: former Salomon CEO JeanLuc Diard and UTMB medallist (and Salomon colleague)

Nicolas Mermoud realise that barefoot shoes maybe aren’t all they’re cracked up to be. Despite a slow ‘ease-in’ period, a lot of runners suffered from knee injuries, collapsed foot arches and other issues. Hoka One One decides to keep using traditional, thick, cushioned soles but starts making them from a much lighter material. They decrease the drop to around 3-4 mm – but not all the way down to 0. The sole is also given a rounded geometry that enables the foot to roll in and out of the step, instead of banging the heels into the ground and injuring the Achilles tendon. Erik Desmeules likens this to a ski jumper, who needs to land their jump smoothly on an angled slope instead of coming down onto flat ground. Barefoot shoes still have their fans, but you don't see any elite professionals competing in them these days. The cushioning of thick lightweight soles enables runners to keep a faster pace at the end of a race because their legs aren’t so tired. Orienteers do the opposite by competing in thin soles adapted to rough terrain, but train for ‘normal’ running in comfy Hoka shoes and other thicker rounded soles.

Wide toe boxes

Everyone has their opinion when it comes to spacious toe boxes. Erik believes different shoe brands should complement each other; there isn’t a magic shoe for everyone. You rarely see zero-drop shoes with wide toe boxes used by elite runners in the UTMB (Ultra-Trail du Mont-Blanc) or similar races. And, in the amateur scene, more and more middle-aged and older people run longer distances at

slower paces; they also use their training shoes for everyday life. Instead of risking your foot collapsing over time, you might need a toe box that’s in between traditionally narrow and barefoot-wide to provide space and support at the same time. Super-wide toe boxes often work well for young, athletic feet that need maximum space to spread and spring naturally. This is especially true for short, fast distances where you take a lot of quick forefoot steps and your foot strength increases.

Vibram soles

agree that carbon fibre plates combined with supercritical EVA and a rocker are a recipe for success.

Recycled materials

So, what's next? According to Erik, one of the hottest current trends with trail shoes is recycled materials. Today, many uppers, laces and soles are made from recycled materials. Vegan materials are also in demand but have a trickier development process since manufacturers have to consider the environmental effect of any changes they make. Today, a

In the latest decade or so, many trail shoes have offered the same phenomenal grip as winter boots and climbing shoes. We are, of course, talking about Vibram, whose soles make a huge difference on wet, hard surfaces such as rocks, slabs and roots. Grippy rubber compounds of different densities, like Vibram Megagrip, Vibram Litebase or Salomon's own Contagrip soles are moulded in lug patterns of the right sizing, depth, geometry and directions to optimise the balance between speed and friction – for the right sport and terrain. Shoes often vary between full-length Vibram soles and dispersed Vibram panels in friction areas to save weight. – Vibram is the next grippiest thing after steel spikes, Erik says.

Carbon fibre plates

In 2021, The North Face launched their Flight Vectiv shoe with a thick sole, a rocker and a responsive carbon fibre plate. Saucony quickly joined the trend, and for 2022 Hoka has jumped on the bandwagon with its new Tecton shoe. – All current marathon winners run with carbon fibre plates, says Erik, elaborating: – The EVA foam in midsoles is, more often than not, ‘supercritical’ EVA, where liquid carbon dioxide is mixed into the EVA in the moulding process. This makes the midsoles bouncy and responsive enough for ‘softer’ trails. However, trail running races also contain hard or rocky surfaces like gravel roads, slabs or snow and this is where carbon fibre plates truly shine. Erik says that to feel the marginal difference made by a carbon fibre plate, it needs to be combined with a rocker, and you pretty much need to be an elite ultra-runner. But these days, the world of running seems to

lot of shoes are glued together using residue from the meat industry. Substituting this glue right now would have a negative impact on the environment – using other glue might mean the shoes break faster and need to be replaced by new ones or having to use heavier, synthetic chemicals that are harmful to the environment. Instead, we can just recycle products that would otherwise be thrown away. The same trade-off is seen in innovative soles. For example, ones made from sugar cane, where you effectively avoid using fossils/oil but still might not be able to defend the environmental effects of the sugar industry either. A lot of pieces need to fall into place, but technical innovations are rapidly changing the trail shoe industry. – In five or six years, I think we'll have a line of completely recycled shoes, maybe even completely vegan shoes, Erik predicts.

Do you like running?

I absolutely love it!

No, I can’t stand it!

TAKE YOUR BIKE

Do you like long runs?

Not for me

Maybe?

The longer, the better!

About half a day?

Ultramarathon/hut-to-hut run on the cards?

OK, maybe not THAT far!

Too far!

Yeah! Let’s do it!

Best distance!

RUNNING BELT

RUNNING VEST

RUNNING BACKPACK

PACKING GEAR FOR RUNS _ or when to choose a belt, backpack or vest Text: Emma Carlsson / Photo: Anette Andersson

As the number of kilometres on your runs increases, so does the need to carry more gear. There is, after all, quite a difference between running a couple of hours at the closest nature reserve and running a marathon in the mountains. So, when is a belt suﬃcient and when should you go for a backpack? To help you decide, we’ve listed some gear you might want to pack and looked at the different packing capacities available. We’ll also show you some of our favourite vests and backpacks.

VEST Robin Skoglund, 30-year-old runner living in Nora, prefers a running vest From running competitions on the Cayman Islands and Thailand to his favourite trails in the forest of Bergslagen, where he’s based, Robin chooses a running vest. There are three simple reasons for this: it’s lighter, more comfortable and easier to reach what he needs. He always brings the vest with him for 20-60 km day trips, with liquids, energy, and electrolytes. He leaves soft bottles behind, as he prefers 33cl PET bottles: they’re easier to drink from and fill up at water depots!

TRAINING & SHORTER COMPETITIONS Packs with a slim fit and minimalist design for the essentials put less weight on your back and make you faster on the trails.

POCKETS AT THE FRONT & ON THE SIDE Easily accessible pockets in the front for quick and easy energy and H2O top-ups.

CARRY TWO WATER BOTTLES AT THE FRONT Smart tip: fill one with water & one with electrolytes for an alternative thirst-quencher.

What capacity do I need? <1 hour: running belt 1–2 hours: 2-5 litre running vest 3 hours+: 6-11 litre running vest Ultramarathon & hut-to-hut running: running backpack with 12+ litres capacity

LESS PACKING VOLUME Focus on liquid, energy, your mobile, keys and a windbreaker.

POLE MOUNTING POINTS Poles are great for extra power when running uphill, or to avoid obstacles on your way down. On many vests and backpacks, can you attach them in the front, on the back or keep them in a removable pouch when they’re not needed.

WATER BLADDER Perfect for warm summer runs, or longer distances between water sources. With a bladder on their back, the thirsty runner has ample extra water.

BACKPACK Tone a 35-year-old runner from Mariestad prefers a running backpack

ULTRAMARATHON & HUT-TO-HUT RUNNING For competitions and running adventures where your pack list is longer and you need more volume in your backpack.

SPACE AT THE BACK It’s no problem if you want to stop and reach for your windbreaker or running poles – remember you’re not trying to run as fast as possible.

Running has found a place in Tone’s life thanks to the great sense of freedom it gives her. Tore runs for several reasons: exploring new places while travelling and competing in swimrun or ultramarathons, among others. A running backpack with easily accessible pockets at the front, and with a close fit so that it doesn’t bounce, is a must for Tone She takes different things depending on what she’s doing: her computer when commuterunning, a thermos and extra clothes for winter running, or a tent and a journal for miniadventures.

HIP BELT A hip belt is great for taking some load off your shoulders. Extra points if it has pockets!

MORE PACKING VOLUME A backpack with more capacity also works great for ‘run commuting’ so you can bring a change of clothes and a packed lunch.

Running vest checklist TRAINING & SHORTER COMPETITIONS: •

Water Energy (always bring extra!)

•

Phone (for navigation & motivational music) Keys Windbreaker

Running backpack checklist ULTRAMARATHONS: •

Everything on the running vest checklist Map & compass (if your phone dies)

•

Headlamp (double-check the batteries!) Running poles Beanie & gloves Sun lotion and/or mosquito repellent First aid kit with emergency blanket, vaseline & blister plasters

+ THESE EXTRAS FOR HUT-TO-HUT RUNS: Shortened toothbrush & toothpaste in a mini-tube A small piece of soap

THE ART OF PLOGGING

Dishcloth or small towel

Combine the Swedish verb ‘plocka’ (pick up) with jogging, and you have a totally new style of running. Bring gloves and a bag and pick up trash you see along the way. A great way to do something good for the planet, incorporate squats and lunges into your runs and become part of this global running movement that started in Sweden.

Spare clothes Sleeping bag liner (preferably with a built-in pillowcase) Trash bag for plogging Headphones/earplugs (for snoring neighbours)

Running belt A running belt is the perfect compromise when you don’t want to carry anything on your back but don’t want a bulky phone or keys rattling around in your pockets. You can bring the absolute essentials with a running belt and they sometimes also accommodate a bottle of water.

SILVA STRIVE ULTRA LIGHT A new, super-light running vest. Plenty of mesh, space for two 500-ml soft bottles, several pockets at the front and one big open pocket at the back (suitable for carrying a battery pack for a head lamp).

ADDNATURE FAVOURITES

PLUS: Nicely breathable, lightweight MINUS: Bottles not included WEIGHT: 157 g (size: M) WHO’S IT FOR? Unisex

SALOMON ADVANCED SKIN 5 A running vest for shorter distances with a focus on freedom of movement. Several easily accessible pockets, stretchy main pocket with 5-litre capacity, space for two 500-ml bottles and removable mounts for running poles. PLUS: Very comfortable even when fully loaded MINUS: No zipper for the main pocket WEIGHT: 228 g (size: M) WHO’S IT FOR? Unisex

OSPREY DYNA 15 Running backpack with large capacity and good breathability. 15-litre volume at the back, compression straps, several pockets front and back, mounts for running poles, 2 x 500 ml soft bottles and space for a water bladder. PLUS: Comfortable hip belt with pockets MINUS: On the heavier side WEIGHT: 660 g (size: M/L) WHO’S IT FOR? Women (unisex model: Osprey Duro 15)

ULTIMATE DIRECTION FASTPACK 20 The comfort of a vest with the capacity of a backpack. Roll-top closure and a separate opening on the side, pockets, and the option to carry bottles in the front; 20-litre capacity, big meshed pocket at the back and mounts for running poles. PLUS: Comfortable, close fit MINUS: Narrow hip belt WEIGHT: 590 g (size: M/L) WHO’S IT FOR? Unisex (women-specific version: Ultimate Direction Fastpackher 20)

ULTRALIGHT RUNNING GEAR Text: Olof Lange / Photo: Emelie Voltaire

If cut-down gear is a plus for hikers, it’s a necessity for those who run long distances through forests and mountain ranges. If you’ve never run with a pack, even a short sprint will quickly show you how extra weight tires you out. But how do you make light gear even lighter? Running garments and gear aren’t overly heavy, but it’s often challenging to pack for overnighters while keeping your pack light enough to run with. It takes experience, careful consideration about what you truly need and which tools work best at the lowest possible weight. Smart

solutions and advanced materials are the last steps for a featherweight pack. Ultralight running magazines might focus on the gear, but the end goal is a lighter step and a focus on your performance and experiences on the trail.

With a base weight of 2870g, you see here a really light kit for overnight stays, ready to be packed in the backpack. Ultra-light tarp and a sleeping system consisting of elephant foot, down jacket and bivouac bag easily fit in a 25 litre backpack for running and easy hiking. Add food, energy supplements, any sleeping clothes and the clothes you wear on your body. Test the borders or erase them completely.

Out and about

– a light sleeping bag that only covers the lower part of your body.

Lighter isn’t always better

Hut-to-hut tours, an accessible middle ground

Your most important piece of gear is, without a doubt, your shoes. It’s been said that carrying 1 kg on your feet is the same as carrying 5 kg on your back. So, should you just buy the lightest pair you can find? Well, maybe not – the right choice for you will always be determined by comfort. This gets even more important the further you run – a somewhat thicker sole with more cushioning might help you cope with longer distances despite the extra weight. Gram chasing and research can be fascinating but not always productive. It’s not a given that the same gear and methods that make hiking lighter (which is often the focus of blogs and forums) are suitable for running. Ultralight hiking backpacks, for example, don’t have the fit and construction to sit securely while running, and a somewhat ‘heavier’ running backpack can handle the weight better and be far more comfortable. A foam sleeping pad is light, robust and affordable but somewhat bulky for runners, while an inflatable sleeping pad is still light and will take up less packing volume.

Double up or go halves

Multi-purpose gear is a great way to save weight but usually requires some fiddling that might not work well during a run: imagine running with a poncho tarp as a rain cover, flapping around your legs! A hard-shell jacket will perform better and can also provide warmth and cover on top of your sleeping bag foot box. On the other hand, a tube scarf like a Buff is always useful! Arm warmers are a good option instead of an extra shirt and are easy to put on and take off while running. Do you take off your warm down jacket after dinner to crawl into your sleeping bag? Keep the jacket on and use it as part of your sleep system, perhaps combined with an ‘elephant foot’

Homeward bound Even if you’re not running ultra-marathons or mountain races, you can still shave off a few grams for your everyday runs. Put a pep in your step with thin-soled lightweight shoes when you don’t need as much cushioning and comfort as

If you dream of doing longer distances in the mountains, without the pressure of carrying (or buying) all that camping equipment, then mountain huts are a fantastic resource along the trail or as a base for day tours. Even if you plan on sleeping in huts, you should always carry a sleeping bag and a tarp or bivy bag to survive a night outside in case of an emergency or bad weather. On smaller, more local trails without mountain huts, you can always plan the tour around wind shelters, skip the tent and take only a sleeping bag.

Camping along the trail

A truly reliable lightweight shelter requires thoughtful design, minimal features, and super-light materials; the lightest one-person tents are around 500 grams! You can make them even lighter by trimming off material until you’re left with only a tarp or bivy bag. When it comes to sleep systems, there’s no way to cheat the weather, but if you choose a three-quarter-length sleeping pad and combine it with a backpack underneath your legs while sleeping, you may save yet another couple of precious grams. The elephant foot and jacket solution is inspired by alpine tours and hardcore climbing projects and works best inside a bivy bag. So, where does it end? If you miss out on sleep and recovery time, your running will suffer the next day, but more training and experience will help you find a balance. If you’re out with others, you can all maximise your packing efficiency by sharing better gear. Extreme races are more fun in groups, and you can keep each other motivated when the going gets tough.

you do on longer runs. These shoes help strengthen your foot muscles, but read up on the topic and don’t go all in too soon on minimalist shoes. Running tights with pockets can carry all you need for a few hours running, including drinks and snacks. Leave the cell phone at home and rely on your training watch, or – if you dare – no watch at all.

Lighter than light Some materials are so light and strong that they almost feel like cheating. But you can’t make an omelette without breaking eggs, and gear like this is expensive. Let’s have a look at three super materials.

UHMWPE (Dyneema or Cuben fibre) is a thin and stiff synthetic fibre that’s highly durable and often used in the climbing world. Dyneema is incredibly strong for its weight and was originally designed for sails, with a thin laminated plastic outer that doesn’t stretch the way textile does, perfect for ultralight tents or tarps.

CARBON FIBRE is very stiff and has high tensile strength, but it can be fragile and once it’s cracked or broken, it’s useless. Therefore, some choose aluminium instead; it’s a bit heavier but can be bent back into shape after it gets damaged. Carbon fibre tent poles and hiking poles marry elasticity with fragility and are still among the lightest options, which may help you shave off those last grams before a competition.

GRAPHENE is a ‘new’ super material; it’s not only extremely thin (a single layer of carbon atoms in a honeycomb pattern) but stronger than Superman himself. It also conducts electricity! Rubber can be fused with graphene to make ultralight equipment that’s strong and durable. In the future, we expect to see graphene in more and more products and areas of usage, like clothes with integrated electronics rather than a separate heart-rate monitor.

I <3 MY HEART-RATE MONITOR Text: Oscar Hentmark / Photo: Emelie Voltaire

For some people, a fitness tracker or smartwatch plays an essential role in their day-to-day life, from recording their sleep to telling them they need to drink more water. For others, the entire trend has passed them by. Hooked accompanied two Addnature colleagues on a hiking weekend in the Swedish countryside to see these watches in their natural habitat, learn what data they track and what they do with it.

To the untrained eye, they look like any other watch, and countless watch brands worldwide offer timepieces that cost many thousands of euros. But few have as many functions as a good smartwatch. Many of these devices are effectively mini smartphones that can do everything from making calls, sending messages and playing music to monitoring heart rate, counting your steps, updating you on the weather and helping you navigate. But are these gadgets only for elite athletes, or are they useful in everyday life? After asking different people, from couch potatoes to recreational runners, professional athletes and outdoor enthusiasts, we were able to draw a clear conclusion. With so many apps and metrics, smartwatches truly have something for everyone. But this isn't a buyer's guide, so to get the lowdown on these smartwatches, we accompanied a couple of Addnature employees on a recent hiking trip to the Florarna Nature Reserve in northern Uppland, Sweden. Oskar Eriksson is a dyed-in-the-wool outdoor enthusiast who's into everything from gravel biking, skiing and climbing to running and hiking. He takes his passion to work too, as 'Team Leader Category Manager Outdoor' (read: head of our purchasing department in the Nordics). His colleague, Jenny Wikman, who works more on the creative content side, also keeps herself up to date on outdoor products. Jenny loves any activity where she gets sufficiently mucky, like cycling and mountain biking in the woods, as well as 'everyday' adventures like picking mushrooms and hiking in the mountains, preferably in the company of her best friend Maja, a one-year-old Shetland sheepdog. Oskar has a Garmin Forerunner 945 and is a bit of a sports watch enthusiast. Jenny, however, invested in a "bewildering and packed-with-features Fenix Pro 6S", also from Garmin, just a few months before the hike. "I bought my watch because it's helpful to keep track of distance covered and activity duration – for example, when I train the dog who can't express how tired or alert she feels compared to our last session. With the help of the watch, plus the dog's breathing, I get a better idea," says Jenny. "Otherwise, it was mostly because it's convenient not to use my phone to follow a route, especially when mountain biking or picking mushrooms. I can also mark where the car is (and where the mushrooms are – but don't ask me to reveal my spots because then I'll have to kill you...)." "My watch is – after my partner Malin – my number one companion," says Oskar. "I use it all the time. I love to keep track of statistics and figures, but mainly I want to know how quickly I get down the ski slope, the elevation, how far I've gone and my top speed." One weekend last autumn, Jenny and Oskar, together with Oskar's partner Malin, went to Florarna Nature Reserve to hike and spend the night in a cabin. It soon became apparent that these watches could be used in entirely different ways. Malin was mentally prepared for a weekend together with two insufferable gadget nerds, says Jenny, and dropped back

to enjoy some peace and quiet, away from all the gadget chat. This particular discussion started with 'what R-value his UL base layer has' and 'why she's looking at getting a similar one in the same weight class' and continued with lightweight backpacks, Dyneema, water filtration and so on. A true World Cup of nerdery. In the cabin that evening, Oskar reviews the day's activity on his watch, compares it to similar hikes and gets lost in graphs and numbers until it's time to go to bed. Jenny and Malin relax without any technology in sight. "I can see the benefits of these watches, but I'm not particularly interested in getting one myself," says Malin. "Since I almost always have Oskar and his watch with me, keeping a close eye on our performance, it's nice not to care. I get (sometimes without wanting it!) the information anyway." Daybreak – time to eat breakfast and get moving. Malin laces up her boots and is ready to go. But the watch crew are still messing about setting up their little friends. And it's at this point that beginner Jenny makes a fatal mistake by pressing start before the watch has finished ascertaining its GPS position. The three hike, eat lunch, hike some more, and drink some hot coffee. As they get near to the end of their trek, Malin tosses out an innocent question: "How long do we have left?" Oskar and Jenny both say how far they went yesterday (the same route but in the other direction) and how far they've gone today. It differs by two kilometres. Jenny and Malin shrug their shoulders. Some watches aren't 100% accurate, but so what? At least they're finally near the car! But Oskar's having none of it. He can't work it out – complex streams of numbers and equations run through his head, like Matt Damon in Good Will Hunting. Both of their fancy Garmin watches showed exactly the same distance yesterday. WHOSE. WATCH. IS. WRONG?! HOW?! WHY?! In addition, it's Jenny's watch that shows the two extra kilometres, so she takes the opportunity to rub salt in Oskar's wounds. They press on. Only now, Jenny and Malin walk together fifty metres behind Oskar, who's quiet and calm. In a world of his own, Oscar secures first place in the Swedish Championship of Nerdery, mumbling: "It must be my watch that's right because it shows the same distance as yesterday. We've been together the whole time. My pulse has been smooth, as it should be, so it's Jenny's that's wrong!" The benefits of a smartwatch are obvious: they keep track of heart rate and health data, which is always good, whether you're a professional athlete or spontaneous exerciser. On top of that, well, let's just say they become what you want them to be.

FLAWLESS IN FLANNEL Text: Jenny Wikman / Photo: Emelie Voltaire

Do you have any everyday favourites in your outdoor wardrobe? I posed this very question to the Addnature crew working on this magazine. But actually, it was really intended for one person: my most hipster colleague, who instantly suggests a "bar hang" every time I suggest meeting up in the woods over a campfire. A “bar hang” can only mean one thing: Oscar will go to his (very fashionable) closet and start digging around for the same shirt he picks EVERY TIME! Name a trendy item and he’s got it. Arc’teryx pants? Sure. The North Face Duffel? Check. Patagonia’s iconic down puffy? Please… Then he shouts out: “Fjord Flannel!” Genius. An insulated shirt – actually, it’s both a shirt and a jacket. And who doesn’t love flannel? I imagine that when Yvon Chouinard was forging his climbing pitons and selling them out of the boot of his car in Yosemite, he didn’t think he’d be making flannel shirts for a young, upwardly mobile Swede with an e-bike, nice flat and rope shelving. But, here we are! Patagonia is a global brand, and the company that spent the 60s, 70s and 80s phasing out cotton from its line in favour of fleece and synthetic base layers has become a cult.

Maybe wearing flannel around town still has some rebellious cache, but it’s become ubiquitous and is worn by countless hip young things with stable jobs and diversified stock portfolios to fall back on. Some things from Chouinard’s 50s Yosemite days – the prestige that comes from jamming a crack, VW camper vans, or effortlessly whipping up some bearnaise sauce on a Trangia kitchen – are still alive and well in the outdoor world. Flannel, on the other hand, has become truly mainstream. Now the lumberjack uniform isn’t reserved for rural hunks chopping wood; you’re just as likely to see it on a suburban Tinder profile as you are out in the forest. The difference might be the label sewn on the chest, which signals yet another trendy feather in the cap: an environmental

conscience. In true Patagonia spirit, all layers in this brilliant garment are organic cotton or 90-100% recycled synthetics – even the insulation that makes it suitable for spring and autumn temperatures. Paired with the company’s long history of counteracting chemicals in the cotton industry, combatting ecosystem-threatening dams, limiting their own economic growth and donating 1% of their sales (profit or not) to charity. This this adds up to a garment that Greta would be proud to wear. An impeccable uniform for hiking in the woods, or fishing for compliments in your neighbourhood.

NINE-TO-FIVE ATHLETE Text: Lina Åsberg / Photo: Anette Andersson

Johanna Åström discovered she had a talent for moving fast in the mountains by pure coincidence. She soon became both an elite skyrunner and Swedish national team ski mountaineer. It was all smooth sailing…until it wasn’t. These days, she tries to focus less on performance and more on the joy of exploring. Although Johanna Åström is only 26 years old, she’s already accomplished more than most. She’s competed in – and won – several big skyrunning races, thrown herself into ski mountaineering and become an ambassador for Arc’teryx – all while based in her Norwegian hometown Åndalsnes. When we sit down for a chat in November, she’s in the French Alps with the National Ski Mountaineering Team – everyday life for a girl constantly living among mountain tops and forest trails. Despite her success, Johanna is humble – not one to hog the spotlight and, all trophies aside, someone who’s keen to emphasise how she’s “not competitive”. In August 2021, Johanna announced through social media that she was pausing her competitive career to regain her passion for running. In our interview, she’s keen to stress how she “competes because it’s fun”, to see how far she can push herself and be among the like-minded. TELL ME JOHANNA, WHAT GOT YOU INTO TRAIL RUNNING? - I grew up in Matfors, a tiny village outside of Sundsvall,

Sweden, and I’ve always been interested in sports and the outdoors. I grew up orienteering, skating, swimming, and playing football, and was constantly out doing sport with friends. It was never about competing or getting one up on someone else; I just liked being outdoors and hanging out. After that, I moved to Funäsdalen and started working in a small skiing shop. I entered an uphill running race, and it went better than I’d expected. The Funäsdalen area is amazing for both trail running and skimo. I got a taste for it and wanted to get better. Truth be told, that’s probably why I enjoyed orienteering so much – it was the running that I loved. I’ve never been that great at reading maps, Johanna says with a laugh. But in autumn 2021, it all came to a halt. Johanna slowly felt her joy turn to distress and growing pressure to perform in the world of competitive sports. It all started with a skiing contest where Johanna didn’t score as well as she’d hoped. The disappointment soon affected other races and eventually her regular training. - I started to feel like I was inadequate, Johanna confesses. If I didn’t deliver, I wasn’t just disappointed with the results,

Johanna’s top picks! HER FAVOURITE ARC’TERYX TRAIL RUNNING GEAR NORVAN SL 2 – Lightweight running shoes that you can barely feel on your feet. “They feel great both on my feet and on the ground”, Johanna says. SQUAMISH HOODY – A lightweight, packable wind jacket that Johanna always brings in case of unpredictable weather. CITA VEST – A well-ventilated vest that’s super handy to always have with you. NORVAN 7 – Lightweight running vest with hydration system, released in an updated design for 2022.

I was disappointed in myself. It was like: “Now Johanna, you have to perform, or you’re useless”. I’ve always been driven by an inner motivation, and this felt alien. That’s when I realised I needed to take a break and try and rediscover the joy of competing. So, Johanna began to focus on smaller races with lower stakes and less publicity. That’s how she found her way back to bliss and community, and she lights up when talking about how much she now enjoys training, bringing this epiphany to the big races. YOU WROTE IN AN INSTAGRAM POST THAT YOU DON’T WANT TO BE A 24/7 ATHLETE. WHAT DO YOU MEAN BY THAT? - When you’re part of this scene, it’s easy for the training and competition to become a 24/7 thing, Johanna replies. But to me, it’s important to have something else, besides training, to help me disconnect from sports and performance. For example, I work at a small café and sports shop in the village where I live, and I love it because it’s something different. - But, of course, there are people who stay motivated by constantly thinking about training, results and ranking better in the next competition, Johanna adds. But that’s not me.

Johanna Åström AGE: 26 years. OCCUPATION: Sky runner and member of the Swedish National Skimo Team LIVES: Åndalsnes, Norge.

WHAT’S YOUR BEST ADVICE FOR ASPIRING TRAIL RUNNERS WHO WANT TO GET BETTER? HOW DO YOU STRIKE A BALANCE BETWEEN PERFORMANCE AND WELL-BEING? - Jotting down your fundamental life values might be a good idea, says Johanna. Your why. Do you run because you’re adventurous, are you looking for a good time or do you want to add trophies to your cabinet? It’s easy to find yourself in a spiral of performance anxiety, especially when you’re young and discover a talent for running that brings you attention from the outside world. That’s when being able to revisit your why is helpful. LAST BUT NOT LEAST, WHAT ARE YOUR PLANS FOR THE FUTURE? WHAT’S NEXT, AND WHAT ARE YOUR DREAMS FOR TEN YEARS FROM NOW? - First up, I’m competing in the Ski Mountaineering World Cup, and this coming summer I’m attending the Golden Trail Series where I’ll run Mont Blanc, Zegama and Stranda Gjord. Ten years from now, though… I hope I’ll still be training and running, regardless of which level I’m performing at. And I love baking, so it would be fun to open my own little bakery.

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Articles inside

THERIGHTTOOLFORTHEJOB

NINE-TO-FIVEATHLETE

ULTRALIGHTRUNNINGGEAR

FLAWLESSINFLANNEL

I<3MYHEART-RATEMONITOR

THEANATOMYOFARUNNINGSHOE

TUNEYOURRUNNINGABILITY

ADDNATURE+RUNNING=TRUELOVE

ÅREEXTREMEWEEK

THEROADTOHARDCLIMBING

ULTRALIGHTSHELTERFOR

MULTI-SPORTATHLETEMARIKAWAGNER

NOTYOURUSUALHUTTOUR

CLOSETOHOME