A RUNNER who became lost in the Cairngorms wearing just a vest and shorts has spoken of his ordeal, as mountain safety experts warned over the dangers.

Kevin Steenson, 25, said his body was beginning to "shut down" by the time he was found by rescuers in the Lairg Ghru area on Tuesday night, after some six hours in the cold.

He had set off for a run with friends on an unfamiliar path wearing only a vest and shorts and without his mobile phone, but said he fell behind the rest of the group and when the path forked took a wrong turn.

Mr Steenson, from Dumfries, said: "I was getting a bit confused and worried the. There's no one in front of me and no one behind me - have I taken a wrong turn? My head was playing tricks on me and I thought 'no, they're pretty fast' -because I had slowed down at various points, so they're maybe quite a bit ahead."

However, Mr Steenson began to realise his mistake when there was no sign of anyone by 4pm - the group's pre-arranged meeting time. He started to retrace his steps using the light from his watch to see as dusk fell.

Around 8.30pm he heard the sound of a helicopter overhead.

"I started heading towards the light and the helicopter noise, but it took off. They must not have seen me," he said.

Mr Steenson tried to get warm by sheltering beneath some large rocks and drinking water from a burn to stay hydrated. As temperatures dropped, however, he realised he would have to keep moving to stave off hypothermia.

He said: "I had to keep myself moving and began climbing up the hill which became steeper and steeper. My body was shutting down and I started shaking.

"Then, I could hear the helicopter noise again behind me. I headed down the mountain. I could see lights flickering, I started shouting and I could hear people down below.

"They set off a flare, but the wind blew it off course. I carried on shouting as I headed down and they saw me."

Mr Steenson was airlifted from the Pools of Dee area by the RAF's 137 search and rescue helicopter. He had suffered only minor cuts and bruises.

The increasing popularity of fell and mountain running has led to fears for runners' safety in the harsh conditions of Scotland's winter mountains. Heather Morning, Mountain Safety Advisor for the Mountaineering Council of Scotland, said: "Fell running can take people into some unforgiving terrain and weather conditions and they really do need to be properly prepared for their own safety.

"Hypothermia is a real danger for those too lightly clad to withstand a change in the weather or inactivity brought about by injury or getting lost or benighted."

Giles Trussell, an elite mountain marathon runner and instructor at Glenmore Lodge, Scotland's National Outdoor Training Centre, advised runners to plan their route and tell others where they will be.

He said: "Carry a map of your intended route area, including escape routes, a compass, whistle, a lightweight bivi bag and basic first aid kit. If on a long run - over two hours - have a strategy for fluid and energy replacement.

"Equipment needs to be adapted for every run. Shorts and T -shirts are not enough.

"A bum bag or runner's sack are great for carrying the extras.

"Take waterproof top and trousers, a hat and gloves with you. Wear or carry extra warm top and bottom layers in winter and cold or wet summer days.

"In winter months, a torch with a good running beam is essential."