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 800m to over 5000m so need to be prepared for all temperatures.
- What is carried for you: Sleeping stuff, fresh clothes, anything else you want to bring (respecting at strict 10kg weight limit per person).
- Trail running shoes – good grip, half to full size bigger than normal for toe movement, tried and tested.
- Socks – two pairs can be enough. I will buy many pairs of Chinese sports here in Thamel socks for ~$1 and discard a pair every day.
- Shorts – may be slightly warm for tights on the first few stages
- Running tights – will be slightly cool for shorts on the higher stages
- Wicking t-shirt – ideally has a collar to protect your neck from the sun. Merino recommended – see this.
- Thin fleece top
- Thin gloves – for early starts. Windproof gloves ideal for crossing the pass should it be windy. Uncool windproof gloves can be bought here in Thamel for $4.
- Windproof top – something light and small is ideal
- 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 suncream to ear’s and neck. A buff can also be useful.
Other running equipment to be carried
- Rucksack – around 10-20 litres with chest strap. Test before using! Needs to be big enough for the following items…
- Waterproof sack or cover – rain is very unlikely, but not impossible.
- Bladder or water bottles – two or three litres. Wide mouthed bottles can be easier to fill and drink from while breathing heavily. Water provided at a checkpoint each day.
- Water purification tablets for ad hoc water stops
- Survival blanket - (available in Kathmandu ~$6)
- Headlight – with spare batteries
- Map (provided)
- Whistle (usually on pack)
- Suncream – sweat-proof sports suncream according to your needs.
- Energy bars / gels – bring according to your preference. A simple packed lunch will also be provided which includes a muesli bar, dried fruits, boiled egg, yak cheese, piece of fresh, seasonal fruit, Tibetan bread or chapatti. Carry enough spare calories to cover a full day moving until the evening meal. (You can also order any extra meals at the end of stage hotel as you desire and pay on ordering.)
- Post race clothing - on finishing, you will get cold between your fast finishing time and the time it takes porters to arrive with your packed bag. Thus you need to run with some warm clothing with you:
- 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 sanitizer gel for hands
- sling (of buff)
- emergency space blanket
- ORS sachets
- an energy gel
- 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
- Camera + spare battery
- Toilet paper – toilet paper is seldom used in Nepal so carry what you need in a plastic bag. A small bar of soap (like from a hotel) in a plastic bag is also useful to carry.
As soon as possible after waking, you’ll need to pack your bags so that the porters can get moving. We’ve mentioned a limit of 10kg 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 “3 season” sleeping bag as accommodation is not well insulated and part of our group will sleep in a tent for one night. Better to be warm than cold. Good sleeping bags and be bought or rented cheaply in Kathmandu. For the coldest nights, you can also use down jacket / hat / thermals / emergency blanket should you feel cold. Please also bring a ‘stuff sack’ or ‘compression sack’ to make the sleeping bag as small as possible.
- Thin sleeping bag liner – cotton liner can be used with hotel blankets in Arughat & Machhakhola as it will be warm. Sleeping bags will be transported to Deng to assist porters to manage this long distance.
- Lightweight sleeping mat – if you have a sleeping mat, please bring it. In the monastery there are limited mattresses. Other tea-house mattresses may benefit from some help.
- Earplugs - optional, in case others snore.
- Bag - for transporting this gear. The simpler and lighter the better. A simple large stuff sac can be bought in KTM for 5$ like this.
- 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 - 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
- Vaseline – for prevention of chaffing and blisters
- 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