Managing Gear and Body Temperature in Antarctica

Many runners preparing for Antarctica focus on footwear, cold temperatures, and survival gear.

Henk Moen discovered that the real challenge is often much simpler: managing your body temperature.

Too cold is uncomfortable. Too warm can become dangerous. Sweat becomes the enemy.

After completing the 2025 Antarctic Ice Ultra, Henk shared the lessons that worked for him in one of the most extreme running environments on Earth.

Before arriving in Antarctica, Henk expected difficult footing and potentially icy conditions. Instead, the course surface was hard and coarse — largely matching the race briefing provided beforehand.

Because of this, he did not need traction devices such as Yaktrax or similar products. While some runners chose additional traction equipment, he found it unnecessary for the conditions he encountered.

His recommendation: do not assume you will need aggressive traction systems. Wait until you understand the actual course conditions.

Henk completed the event wearing standard trail running shoes. No gaiters. No special modifications. No extreme footwear solutions. If he returned tomorrow, he would make the same choice again.

One item he would strongly recommend investing in: high-quality merino wool socks.

In Antarctica, comfort often comes from simple, reliable gear rather than complex equipment.

The most important lesson from Antarctica was not about shoes. It was about body temperature.

As you run, your body generates heat. The goal is to stay warm without sweating. Once clothing becomes wet, managing temperature becomes significantly harder.

During his race, Henk changed his upper base layer twice — after approximately 21km and again after 42km. Both changes helped him stay dry and comfortable throughout the event.

His advice: avoid sweating whenever possible. If your base layer becomes wet, replace it with a dry one.

Henk recommends multiple thin layers rather than fewer heavy layers. His approach:

• Base Layer: Thermal top, Thermal tights, Merino wool, As lightweight as possible
• Outer Layer: Wind-resistant pants, Water-resistant shell, Loose-fitting for flexibility
• Optional Mid Layer: Additional merino wool, Slightly thicker, For extreme temperatures only

The goal is adaptability. Antarctic conditions can change quickly. Your clothing system should allow you to respond just as quickly.

One of Henk's simplest but most valuable lessons: open your jacket before you feel too warm. Many runners wait until they are already sweating. By then, it may be too late.

Small adjustments throughout the day can prevent larger problems later.

Henk found that his hands often provided the earliest signal that his temperature was changing. His glove system followed the same principle as his clothing system: multiple layers, flexible adjustments, simple management.

Sometimes he added glove liners. Sometimes he removed them. Monitoring hand temperature became one of the easiest ways to assess whether he was overheating or cooling down.

If there is one area Henk would pay more attention to next time, it is facial protection. He noticed that several experienced runners used protective tape across their noses and cheekbones — significantly reducing exposure to cold air and wind.

He also preferred ski goggles over traditional sunglasses, for greater facial coverage, better wind protection, and improved comfort in harsh conditions.

The most difficult area to protect remained the mouth. Like many runners, Henk preferred breathing freely rather than through a buff — though he frequently adjusted his buff to provide additional protection when needed.

One advantage of the Antarctic Ice Ultra course is its loop format. Each loop is approximately 4.2km — a heated tent, aid station, water, and toilet facilities are never far away.

This allows runners to experiment with clothing, add or remove layers, test different gloves, and adjust equipment throughout the day. Unlike many remote ultra-distance races, you do not need to carry everything with you at all times.

The runners who perform best are not necessarily those with the most gear. They are often the runners who adapt best.

Conditions change. Temperatures change. Wind changes. Your equipment strategy should be flexible enough to change with them.

The objective is not to eliminate discomfort. The objective is to remain comfortable enough to keep moving.

The biggest challenge isn't staying warm. It's staying warm without sweating.

— Henk Moen