The equipment / gear / kit list follows the simple principle that safety comes first.
- What you carrying while running: small first aid kit for blisters / cuts, sprains etc; warm clothing for after you finish running (and should you need to stop), protection from sun, wind, cold; food enough for the day and water container. We run from 2800m to over 4000m so need to be prepared for a range of temperatures.
- What is carried for you: Sleeping stuff, fresh clothes, anything else you want to bring (respecting weight considerations).
- Trail running shoes – good grip, half to full size bigger than normal for toe movement, tried and tested.
- Socks – two pairs can be enough through a pair per day will be luxury. You can buy pairs of Chinese sports socks here in Thamel for ~$2 and discard a pair every day.
- Shorts – may be slightly warm for tights on the first few stages
- Running tights – may be slightly cool for shorts on the higher stages
- Wicking t-shirt – ideally has a collar to protect your neck from the sun.
- Thin fleece top
- Thin gloves – for early starts for those people who feel the cold easily. Uncool windproof gloves can be bought here in Kathmandu for $4.
- Windproof top – something light and small is ideal
- Waterproof jacket – the chances of rain are very low and heavy rain extremely low, but a cheap, very light waterproof jacket, will protect you should it rain.
- Cap or sun hat – sun is strong at altitude. I use an uncool wide brimmed hat which can be tilted to the sun’s direction to avoid applying sunscreen to ears and neck. A buff can also be useful.
Other running equipment to be carried in running pack
- Running pack – around 5-12 litres with chest strap. This size or this size work well. Test before using!
- Bladder or water bottles – 1 to 2 litres. Wide mouthed bottles can be easier to fill and drink from while breathing heavily.
- Map (provided)
- Suncream – sweat-proof sports suncream according to your needs.
- Energy bars / gels – bring according to your preference. Muesli bars available in Kathmandu and can be ordered. A simple packed lunch, consisting of 1 muesli bar, dry fruits, yak cheese, Tibetan bread, boiled egg, 1 seasonal fresh fruit, will also be provided. Carry enough spare calories to cover a full day moving.
- Headlight – with spare batteries
- Post race clothing – on finishing, you will get cold between your fast finishing time and the time it takes your packed bag to arrive. Thus you need to run with some warm clothing with you. Depending on the stage, and the forecast, we could ask you to carry one or more of the following:
- Dry t-shirt / thermal top
- Fleece jacket
- Warm hat
- Down jacket (recommended)
- Fleece pants / thermal underwear
- Dry socks, underwear
- Simple first aid kit – again everything can be found here in Kathmandu at low cost
- compression bandage
- pain killers (not Ibuprofen or NSAIDs)
- wound cleaning kit
- alcohol gel for hands
- emergency space blanket
- ORS sachets
- blister kit (white tape etc)
- Money – Small bills if you need to buy drinks or food items on the way
- Personal documents – Insurance details, credit card, phone numbers in case of emergency
- Toilet paper – toilet paper is seldom used in Nepal so carry what you need in a plastic bag. A small bar of soap (from hotel!) in a plastic bag is also useful to carry.
Equipment carried from start to finish each day
As soon as possible after waking, you’ll need to pack your bags so that they can get moving to meet you at the finish. We’ve mentioned a limit of approx. 12kg for this carried bag. The reason for this is simply to make the task of getting your equipment carried from point to point as quick as possible.
- Sleeping bag – we recommend a 2 sleeping bag as though accommodation is reasonably warm part of our group may sleep in tents for some of the nights if the group is large. Blankets are usually available. Better to be warm than cold. Good sleeping bags can be bought or rented cheaply in Kathmandu. Please also bring a ‘stuff sack’ or ‘compression sack’ to make the sleeping bag as small as possible.
- Thin sleeping bag liner – a cotton liner can be used with tea-house blankets.
- Earplugs – optional, in case others snore.
- Duffel Bag – for transporting this gear. We provide you with a strong 50 litre duffel bag so you can keep your own bag in good condition.
- Sandals / flipflops – for post run. In Kathmandu you can buy Croc lookalikes for a few dollars. They’re not beautiful, but super lightweight and good with socks.
- Quick drying towel (if you plan to wash)
- Wash kit – including flannel or facecloth for simple body cleaning.
- Reading book – optional, lightweight preferably!
- Camera’s battery / charger. – There is not power available at every stop, so bring a charged spare battery and carry it with you.
- Hand sanitizer, alcohol gel – to minimise risk of catching colds / coughs / stomach problems etc.
- Other first aid / medication –
- Medication for stomach problems
- anti-histamine, eye-drops, pain killers etc
- Cotton wool for cleaning cuts / wounds + iodine gel
- Your personal medication
- Wet wipes – optional, generally useful for quick, easy personal hygienge
- Oral rehydration salts – salts to aid rehydration. ORS to make 1 litre can be bought in Kathmandu for 10c per pack.
- Nalgene bottle – or similar (1 litre) for holding hot water, good for rehydrating in the evenings
- Vaseline – for prevention of chaffing and blisters
- Spare battery or ‘power bank’ for camera / phone
- Put soap in a plastic bag
- Bring some of your favorite tea-bags / infusions with you
- If you have an insulated cup / mug, this is nice for keeping drinks warm