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 a 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 litres with chest strap. Test before using! Needs to be big enough for the following items…
- 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) but This is much better.
- 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 might include 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/mules to arrive with your packed bag. Thus you need to run with some warm clothing with you, from almost nothing on stage 1, to the list below for stage 3:
- Dry t-shirt / thermal top
- Fleece jacket
- Warm hat
- Down jacket (lightweight recommended – ~$30 in Kathmandu)
- 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
- wound cleaning kit
- alcohol sanitizer gel for hands
- sling (or buff)
- Rehydration (ORS) powder (we provide)
- 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 copy, phone numbers in case of emergency
- Camera + spare battery
- Sanitary pads/tampons – please note that other have reported that you might not be able to rely on your usual cycle and should bring supplies to prepare for this accordingly.
- 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 minimum 3 season sleeping bag as accommodation is indoors, but in not well insulated buildings for 6 of the nights. Better to be warm than cold and 4 season will be very comfortable. 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.
- Warm clothing – for an evening in Samdo, this might include: Thick down jacket, comfortable warm hat, fleece jacket, thin thermal / merino top, t-shirt, hike/mountain trousers, fleece or thermal tights. Some years are warmer than others, and the tea-houses we use continually improve. Some people have worn insulated trousers like this and been very happy. Windproof trousers over hiking trousers adds warmth too.
- Earplugs – optional, in case others snore.
- Hand sanitizer, alcohol gel – very important – to minimise risk of catching colds / coughs / stomach problems etc. We provide as much as you need.
- Bag – we give you a strong kit bag for the trail which is big enough for everything you need.
- Baggage label – you can leave your own bag in the hotel in Kathmandu with a label on.
- Sandals / soft shoes – for after running. 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.
- Sanitary supplies: Women should be aware that menstrual cycles can be affected by exertion at high altitude. Bring sanitary supplies in case your cycle changes.
- Reading book – optional, lightweight preferably!
- Headtorch – a Petzl head light or similar, important for night time toilet visits, and the morning of the pass crossing.
- Spare batteries – for head torch.
- Camera’s battery / USB charger. – There is not power available at every stop, so bring a charged spare battery and carry it with you.
- Other first aid / medication – the doctor has a full medical kit for all eventualities.
- 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
- Nalgene bottle – or similar (1 litre) for holding hot water
- Vaseline – for prevention of chaffing and blisters
- Put a small soap in a plastic bag
- Bring some of your favorite tea-bags / fruit infusions / tisanne with you
- If you have an insulated cup / mug, this is nice for keeping drinks warm in cold places