It’s always wise to be prepared when entering the mountains but in the White Mountain Range this is especially true. Kristina Folcik, Trail Runnner, East Coast Local and White Mountain Endurance Race Director is no stranger to the unpredictable conditions of the White Mountains. Here are Kristina’s 3 most important tips for being prepared and staying safe on your next trip to the Whites!
Tip 1: Always check the weather. The weather in the White Mountains changes rapidly and there are a few things to know before heading out. It can snow any time of the year, yes, people have died in snowstorms during the summer months. Lightning can come quickly and winds can be so high you can either get pinned down or even worse blown off the mountain, literally. The higher summits forecast and NOAA recreation forecast with elevation points are the best forecasts to check. Mountain weather can be okay but isn’t as accurate. https://www.mountwashington.org/experience-the-weather/higher-summit-forecast.aspx https://forecast.weather.gov/product.php?site=NWS&product=REC&issuedby=GYX
The forecast is not released until two day out. Weather can change overnight so when checking always look the night before and the morning of to see if anything has changed. The higher summits forecast is typically released before 5am. With high winds you can still find places to play where you won’t get hit hard by looking at the direction the wind is coming from. If you stay on the side of the mountain block that has the wind blocked you can often times be okay. The most important thing is to take a look when you approach tree line. Is it windy, are the clouds threatening, what is the temperature. Pay attention to conditions and turn back if needed. Winds over 80mph can pin you down and over 100 can blow you off the mountain. Ideally anything over 40mph is windy enough where you may not have a fun day. There is often dew in the clouds or humidity in the air that can make you feel much colder than you would think. Always be prepared with a windbreaker, light mittens and a warm hat. If an afternoon storm rolls in it can quickly go from 80 degrees to 30 degrees. Learn to read the clouds. There are cloud cards you can buy which show you what forming clouds mean. This is especially helpful when out in the mountains for several days. https://www.davisinstruments.com/products/weather-forecasting-quick-reference-card If you see lighting in the distance descend quickly. Learn to recognize clouds forming that may become thunderstorms. You also want to understand what undercast conditions mean as it can be raining down low and very sunny up high. You can get severe sunburn from the sun reflecting from the top of the clouds so consider sunglasses and sunscreen on these day. Undercast conditions can be one of the most beautiful and amazing days in the mountains. Another excellent habit is to check the local trail conditions to see if there is anything to worry about such as flooded river crossings (if there is high rain be careful crossing rivers as they can take you for a long uncomfortable swim and in the winter watch out for ice dams releasing which is extremely dangerous) https://netrailconditions.com/
Tip 2: What to carry in your pack in the mountains. Video below Purchasing a hike safe card is not only a great piece of insurance but it also supports the Fish and Game for the rescue services they do in the White Mountains. If you have the proper gear you won’t be fined for your rescue which can cost you thousands of dollars if you don’t have your card. $25 a year is a very cheap insurance plan but make sure you carry the right gear to be safe and not fined. Hikers and runners can both be safe in the mountains and a hiker may have a more comfortable night in the woods by carrying more extensive gear but with the right gear a trail runner can travel light and even though their night may not be as comfortable they also will most likely not die. Taking a Wilderness First Aid class is an important piece to traveling safely in the mountains but having the right equipment can also save your life..or someone else’s. https://wmeraces.com/education
Essential items to carry: Light windbreaker, light hat and mittens, hand warmers (even in the summer), a small puffy if going above treeline, 2 liters of water and a water filter (the Katahdin Be Free is great and light!), extra food, ziplocks to keep items dry, an emergency bivy sack, first aid kit with supplies for a large bleed and some triangular slings, headlamp (you never know if you are going to have a longer than planned day out), map or route on GPS with bailout points, cell phone, tracking device (optional but nice to have) and always tell others your planned route and when you plan to be finished. You can share your tracking device link to friends. Research your route to know where water can be filtered or if the huts are open. Carrying the little amount of extra weight can save your life and will make you strong for race day when you don’t have to carry so much stuff!!! Unless you are running Jigger Johnson😂
Tip 3: Terrain challenges. The terrain in the white mountains can be challenging and very different from other parts of the country. The climbs typically do not include switchbacks and they are very rocky. Typically the start of the day is on soft dirt or muddy trails. As the trail begins to get deeper into the woods you will see more roots and rocks. The rocks become more frequent as you ascend. The roots can be extremely slippery when wet and you want to avoid stepping on them. The rocks can have good traction but know what to look out for. The black and green algae make the rocks slick even when dry. When wet they can be dangerous no matter what shoe you are wearing. Polished or smooth looking rock has gotten a lot of foot traffic and can also be very slick. In the summer the rocks “sweat” due to humidity and the ground being cooler than the air. When you see beads of water on the rocks and it is not raining be extra cautious as they are extremely slick! Mud can be quite slippery here so you will want to wear a shoe with good lugs and rubber on the bottom. If conditions are dry it is best to use rocks to hop on as you run up or down the trail, if it is wet or if the rocks are sweaty use the dirt patches to hop on and if it is really steep be careful in the mud because it can be slippery like snow. In early spring when the snow melts from the mountains a fine sand is on the rocks in the mountains and is very slippery so be cautious until there have been a few rain storms to wash it away. Snow can last in the mountain through June and the monorails that form can be either very slippery or you punch through and cut your shins.
Shoulder season is tough so you may want to consider spikes if the trails have monorails or snow. In the winter the mountains are very different but that is a totally different topic. You almost always want to avoid stepping on roots and with the terrain that exists here in the mountains running tends to be more of a fast hike. The trails here are very unique and can take time to get used to but with some practice you can learn to read the rocks so that you know when you should move with caution or have a blast dancing down the rocks. Without switchbacks you will find that steeper terrain uses different muscles than you would on runnable terrain so be sure to hit the gym and work your glutes and hamstrings. If you cross train you can train on the bicycle to develop your quads to keep you feeling strong on the descents! Having a very strong core will prevent lower back pain that is common when beginning your New Hampshire mountain running journey. If you don’t have access to the mountains the stair machine is a fabulous way to get in shape to visit and feel great!
Don’t let inclement weather derail your training! With adequate preparation and the right gear it’s possible to be comfortable while running in the some of the most extreme conditions of the White Mountains, but be safe and plan ahead.
Thank you Kristina for these valuable training tips!
If you’d like to find an upcoming White Mountain Endurance Race check out our Events Page.