The Complete Ultramarathon Checklist: What to Pack for Race Day

 Ultramarathons are challenging, unpredictable, and ultimately rewarding. That’s why we keep coming back for more! No matter how many ultras you’ve run, each race is a unique experience. Training obviously plays a role in ultramarathon success, but that’s just one part of the process. Logistical preparations, adequate fueling and hydration plans, and gear selection all contribute to a well-executed and successful event. Ultrarunning is a gear-intensive sport, requiring far more than just a pair of shoes and running shorts. To make sure you have everything you need for race day and beyond, the CTS Ultrarunning Coaches and I put together the following ultramarathon checklist based on our own experiences and our experience coaching and crewing athletes at races around the world.

Gear for Any Ultramarathon

Safety & Emergency Gear: Be Prepared for Anything

• Safety items must be at the top of the list. Always carry an ID card and medical card in case of an emergency. Keep these items in a small ziplock or similar and place them in a zippered pocket in your running pack, ideally one that you will not otherwise need to open. Your car key can go in here as well, if necessary.
• Headlamp + spare battery. Even if your event is a single day, a headlamp is an essential safety item. For a spare/emergency headlamp consider a compact, 100-300 lumen headlamp. For overnight races you will want a powerful and bright 300-800 lumen- headlamp or waist light. Always carry a spare battery, a method of charging your light, or a spare headlamp. To learn all about choosing lights, check out this
• First aid kit: Keep it compact. At minimum, I recommend carrying a blister kit which you have practiced with, alcohol prep pads, a mini Swiss army knife or multitool with a small blade, tape (leukotape/KT tape), anti-chafing cream, emergency salt caps, Tums/anti-nausea, Benadryl, and Tylenol. Note that NSAIDS (e.g., ibuprofen/Advil, naproxen sodium/Alleve) are discouraged and can contribute to kidney injury if taken during ultramarathon events.
• Emergency blanket or bivy: This piece of gear can save a life, or it can be used in multi-day events for dirt naps. Required at many races.

Running Gear: What to Wear on Race Day

• Shoes: There are endless trail shoe options and what works for you is very individual. There are options from low cushion to high cushion, narrow to wide, zero drop to high drop, plated or not, outsoles designed for mud, wet, rocks, and technical or smooth surfaces. The simplest advice is to go to a running specialty store and try on a lot of shoes. They should feel comfortable right out of the box. It is smart to bring ½ size up for races of 100+ miles, as foot swelling is very common. Here is an article on knowing when to change your shoes.
• Socks: Choose moisture wicking performance fabric or wool, not cotton. Your socks should help to prevent blisters, not cause them. Popular brands include Injinji, Darn Tough, Smartwool, Swiftwick, and Drymax, to name a few.
• Shoe gaiters: Optional, but gaiters can help to keep rocks, dirt and debris out of your shoes. As always, test them in advance.
• Shorts or tights: Find shorts or tights that are comfortable around the waist and that minimize chafing. Many athletes choose to wear short liners or semi-compression shorts with a longer inseam to help prevent skin-to-skin contact between the legs. Popular brands include Rabbit, Janji, Path Projects, Patagonia, and many other run clothing brands.
• Shirt: This is highly weather dependent. You might opt for a tank top, t-shirt, or long sleeve depending on the day, but all options should be tried and tested- with your race-day pack/gear on- well in advance. As always, avoid cotton.
• Hat or buff: Wear a hat or visor to keep the sun, and your hair, off your face. A buff can be used in place of a beanie in cold weather or to prevent sweat from dripping in warm weather.
• Arm sleeves: Optional, but many find arm sleeves to be helpful to add a small amount of warmth in intermediate temperatures, for packing ice into during hot races, and/or for sun protection.
• Sunscreen and sunglasses: A new study showed ultrarunners receive up to 10x more UVB radiation (causes sunburn and contributes to skin cancer) (Gutiérrez-Manzanedo et al., 2024). Excessive UVB exposure, especially at higher altitudes and/or lower latitudes, can damage eyes as well.

Weather-Specific Gear: Packing for Any Conditions

• Cold weather gear: Layering is key so that you can use any or all pieces of clothing depending on the weather. A long sleeve, wind shell, insulated jacket, pants, buff or beanie, and gloves are all part of a layering system. You should always check the weather and pack one more layer than you think you’ll need. Most longer ultras require a long sleeve and insulated jacket, and some may require full length pants, a rain jacket, a hat, and gloves.
• Warm weather gear: Practicing with and dialing in your warm weather cooling system will help prevent gastrointestinal distress, keep heart rate and rating of perceived exertion (RPE) down, and keep you more comfortable. Cooling strategies include using an ice bandana, packing ice into arm sleeves and your hat, draping a wet, cold towel over you while at aid stations, and getting wet as much as possible.
• Rain or snow: A wind shell and/or rain jacket and rain pants can help you get through a rainy ultra more comfortably and with less risk of hypothermia. In snow, consider snow gaiters and microspikes in addition to your layering system.

Race-Specific Gear Considerations

• Self-Supported vs. Fully Supported Races: Even more planning and preparation is needed for self-supported events such as Fastest Known Times (FKTs). Without aid stations, medics, and other race support athlete in an FKT attempt, athletes may need to carry 100% of their food, fluid, sodium, and gear needs. You should also know backcountry first aid (A WFA is recommended) and have a robust first aid kit that you know how to use. When deciding what to bring, I always imagine what I would need to survive if I had to spend an unplanned night out in the backcountry. This always includes an emergency bivvy, extra layers, and extra calories. It is highly recommended to carry an SOS device such as the Inreach Mini, but many newer smart phones can now be used for SOS. Have a backup plan and share the details of your route with one or two people.
• Altitude & Mountain Races: Extra layers and trekking poles are recommended for high altitude and mountain running. Mountain weather can change dramatically by the minute, and keep in mind that The amount of UVB a person receives increases by 10-12% for every 1000 meters of elevation above sea level, so use hats, long sleeves, and plenty of sunscreen. Before you go, check the weather forecast and understand when storms might be rolling in. Understand that you will likely be moving slower at altitude and on steep terrain. If possible, adapt to altitude for 3-4 weeks prior to your event.
• Desert & Hot Weather Races: For hot weather races, you will do yourself a favor to follow a heat acclimation protocol in advance of the race. On race day, heat mitigation strategies can be implemented: go into the race well hydrated, pre-cool, get wet, use ice bandanas and other cooling methods, and keep RPE in check. Running in the desert likely means a lot of sun exposure, so cover as much of yourself as possible, and use sunscreen on any exposed skin such as legs, hands, face and lips.

Hydration Gear: Staying Fueled and Hydrated

• Fueling and hydration can make or break your race. Research indicates that performance decline begins after losing just 2% of your body weight in fluids. To avoid under-hydrating, first determine how much you need to drink per hour by performing a few sweat rate and sweat sodium tests in training. These tests will tell you how much fluid and electrolyte you’re losing during training in similar conditions. Use this informtion to determine how much you need to carry between aid stations and what gear you will use to carry it. There are many ways to carry your fluids including running vests, belts, handhelds, bottles, bladders, and filtration options such as the BeFree filter bottle or Aquamira treatment drops. Sodium replacement is also an important aspect of hydration and should be practiced well in advance.

Nutrition & Fueling Checklist: What to Eat on the Run

• How much? A carbohydrate range of 60-90g/hour is recommended as a starting point. Consuming fewer than 60g carbohydrate/hour will mean leaving performance on the table. Consuming more carbohydrate that your exercise intensity calls for or more than you’ve trained your gut to handle can lead to gastric distress.
• What foods and drinks? The best fueling plan includes the foods and fluids you tolerate well, that. Sports products such as gels, chews, and drink mixes are ideal because they are specifically formulated to be used for energy ASAP with minimal stress to the digestive system, as well as allow you to uptake more carbohydrate per hour. A combination of gels and drink mixes can provide you with adequate carbohydrates, fluids, and sodium that allows you to focus less on eating, chewing and digesting, and more on running.
• But what about “real” food? The longer the race is, the more need you will likely have for real food. Flavor fatigue is real, and athletes need the flexibility and adaptability to change what they’re eating mid-race. Practicing with a variety of flavor profiles (sweet, salty, bland), textures (gel, liquid, solid), and food options is an important aspect of your training. Some common real-food options include bars, potatoes, donut holes, candy, rice balls, sandwiches, cookies, pretzels, ramen, dates, and fruit. Create your race-day fueling plan by following the outline here and always go into a race with a plan A and a plan B.
• Troubleshooting GI distress: Nausea and/or vomiting is a leading cause of DNF in ultramarathons. Come prepared. Bring some sort of nausea relief such as ginger chews, ginger ale, and over-the-counter nausea meds (emetrol, tums, immodium). Get good at understanding “why” you why you’re experiencing your symptoms so you can troubleshoot solutions.

Technology & Race Tracking Checklist

• GPS watch: Most GPS sports watches measure and record duration, mileage, pace, elevation gain, heart rate, altitude, and much more. Many watches allow you to upload the course and will alert you when you get off course.
• Phone: Many races require a GPS enabled device with the course downloaded for offline usage. The simplest way to do this is to use an app such as Caltopo or Gaia.
• Charging device: A compact, lightweight power bank such as this is recommended to ensure that you can fully rely on your devices, especially when using for navigation and SOS. Don’t forget the appropriate cables.
• Trackers: Some races provide participants with race trackers that they must wear on them at all times. If the race doesn’t require this and you want your loved ones to be able to track you, consider a satellite device such as an Inreach.

What to Pack for Aid Stations and Drop Bags

• Drop bags: Many athletes get away with having no crew by using drop bags. For the actual bag, use a waterproof bag that closes securely, and clearly label with your name, bib number, and aid station name. Inside each bag should be a ziplock with your food/gels/drink mixes for at least the next section. Beyond that, you may need different things at different aid stations. Consider a change of socks, spare headlamp battery, ziplock with a small amount of chafe lube, plan B food options, weather-specific gear such as nighttime clothing or a jacket.
• Crew stations: If your crew will meet you at various aid stations, you can be more generous with what you pack. In this case, I suggest a duffel or a bin that is very well organized and contains everything you might possibly need. Label ziplock bags with the aid station names and separate your food/gels/drink mixes for each section. Organize other gear into bags and clearly label them such as “night gear,” “electronics,” “spare food/drinks,” “first aid.”
• Written instructions: Whether you’ll have a crew or not, it is smart to write out aid station instructions for your crew and/or yourself. You can place this inside each drop bag or give your crew the instructions sheet. Things like how much water to fill, what drink mixes to use, when to pick up a headlamp or jacket, when to change shoes or socks, are all important for your crew to know or to remind yourself of when you are deep into a long ultra.
• Read more about choosing and directing a great crew here and here.

Recovery Gear for Post-Race

• When you finally finish your race, you’ll probably want to take a shower, get off your feet, and change into comfy clothes stat. Bring soft, comfortable clothes that won’t rub painfully on any chafing and comfortable shoes or sandals that will feel okay if you get blisters. Make sure you have plenty of snacks and drinks- eating and re-hydrating in the first couple hours post-race will help begin the recovery process. You may also consider additional comfort items such as a chair and a blanket.

Crew & Pacer Essentials

• Crews: Crewing is a very demanding job that can last for many hours to days. If you don’t take care of yourself, you can’t take care of your runner. Crews should have plenty of meals, snacks, drinks, and other self-care items. Have a comfortable place to sit or take naps. Have extra clothes and layers. You might consider bringing a deck of cards or a book, as crewing is often a game of “hurry up and wait.”
• Pacers: Gear requirements are the same for pacers as they are runners. Pacers will need to carry food, water, electrolytes, layers, a headlamp, safety gear, and required gear. They should have a good understanding of the course so that they can answer runner’s questions about what’s coming up, and help with navigation.
• Check out this article for additional crewing tips and tricks.

Race Week and Night-Before Checklist

• A week or two before your race, write out your race checklists. This includes a packing list for before, during and after your race, as well as a to-do checklist for the week of, day before, and morning of the race.
• For the ~7 days leading up to your race, focus on getting as much quality sleep as possible and eating plenty of quality food. Tapering is not a time to eat less, sleep less, or otherwise fill your life with additional tasks or stress. If you sleep 7-9 hours/night for the week prior to your race, you don’t need to worry yourself with the quantity or quality of sleep the night before your race. Take that stressor off your back; one night of poor sleep will not affect your performance.
• Arrange drop bags 5-7+ days before your race. Pack 3-4 days in advance. Don’t wait to check and double check your lists until the day before your race. The goal should be completing everything 2-3 before race day so that all you have to do is travel, go to race check in, follow your day before and race morning checklists, but mostly rest and hang.
• Day before checklist: Set yourself up for race morning to be quick and easy. Get coffee ready to brew and breakfast prepped in advance. Attach your bib if you have it, lay out your clothes and gear, and do any prep work such as clipping your toe nails and taping your feet/body. This is a good time to remind yourself that the work is already done and stressing about last minute things is going to hurt you more than help. Practice meditation or relaxation in whatever form works for you: yoga, stretching, deep breathing, imagery. Go to bed trusting the process and remembering that you GET to do this, and it’s going to be a good day.

Coach Insights

Here are some tips and tricks of the trade that I have learned after racing more than 20 ultramarathons:

• One of the biggest mistakes I have seen as a coach is athletes not practicing with and dialing in gear far enough in advance, and/or randomly switching up gear a week or two before their race. You should wear your race gear for many long runs, including your pack fully loaded at or near racing weight. The longer you have tested and practiced with your gear, the more confident you will be on race day that it won’t fail you.
• Keep your pack as light as possible, your gear simple, and don’t over-carry out of fear. Your race kit should be convenient and mindless to use.
• Keep your race plan organized but uncomplicated. Write out concise instructions for yourself and/or your crew because you will forget your plan mid-race.
• Have backup/plan B food options available, especially if your plan A is 100% gels and drink mixes.
• Keep your gear organized in labeled, separate ziplock bags so that everything is easy to find.
• Bring two pairs of shoes, ideally one that is ½ size up. It can feel really nice to have a shoe change after ~50-70 miles.
• Carry anti-nausea/indigestion tablets in your pack at all times, such as tums and emetrol.
• Pre-tape your feet and/or practice blister treatment/taping on the fly. Take care of blisters mid-race as soon as you start feeling them.
• Come up with your step-by-step aid station plan in the 5-15 minutes prior to arriving at each, so that you can move through efficiently and not waste time.
• When in doubt, eat more carbs.
• Adopt the “I’m fine, this is fine, everything is fine” mindset and roll with the punches gracefully. Thank aid station volunteers more than you think you need to, smile big, and remember that you chose this and this opportunity is a gift. Racing is a lot more fun when you’re having fun.

References:

Gutiérrez-Manzanedo JV, Vaz-Pardal C, Rodríguez-Martínez A, Aguilera J, Gutiérrez-Mulas P, González-Montesinos JL, et al. Solar ultraviolet radiation exposure of trail runners in an ultraendurance competition at high altitude. Journal of Photochemistry and Photobiology A: Chemistry [Internet]. 2024 Nov 12;460:116139.