Equipment list

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).

Much can be bought or rented in Kathmandu and expensive equipment is not always necessary. Contact if you have questions.

Running clothing

  • 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
  • Underwear
  • 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.)
  • Sunglasses
  • 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.

Carried gear

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 gear

  • 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

Other tips

  • 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

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