If you intend to run as much as you can, then trail running shoes will be the best choice. You will know from experience what works for you – little, medium or high level of cushioning. You definitely want good grip for any steep and/or wet sections. Sizing, as always, will be important. Since there is a considerable amount of downhills and your feet will swell, your toes and toe nails will suffer if you bought your shoes too small.

You don’t need need waterproof shoes. But there will likely be sections where your feet will get wet if your footwear does not feature a membrane. Obviously, the con with Gore-Tex shoes and similar is that not all moisture will escape the inside, i.e. feet may get wet even if the outside is dry.

Should your goal be to hike at a good pace (rather than run), you can of course go for a light hiking shoe – also one that goes over your ankles if you prefer. There are plenty of shoes like that on the market.

Whatever you get, make sure you try it out over a long period of time and also for some very long training days.

If you are not already an expert and you often have issues with your feet during looong stages/ultras, maybe try out some things you have not used before, e.g. WrightSock double layer socks, toe socks from injinji, BodyGlide or similar on those spots that give you trouble – to name just a few.

I already touched on the topic of socks above. There is not a lot to add. Again, you will likely have your favourite brand and combinations of socks.

It obviously makes sense to be able to wear a fresh pair of socks every day.

The one thing that may differ from what you normally do, I recommend you take at least one pair of thin waterproof socks from DexShell or SealSkinz. You may get your regular socks wet and on a cold day or when you are high up, your feet could get cold. Waterproos socks will shield you against the wetness of your shoes and retain body heat. So, these waterproof socks should be in your backpack. Just in case.

The underwear you use, depends a bit on your other layers. If you like running with tights that are made for cold weather, you don’t need long underwear underneath. If you are using thin tights only, it makes sense to have some long underwear.

If you will dress like a hiker – which is what I did when I did the recce – it makes sense to have long john’s just in case it’s really cold. Even if you end up not using them for the race, you may find them useful for camp life.

As to what material and just how thick, that’s a matter of personal preference. I would say you don’t want it too thick because otherwise you will quickly work up a sweat on the steep uphills. Synthetic materials will breathe better than merino wool but of course merino wool will help against odor … There are also good products that blend both.

I definitely always have one spare base layers with me because even if I don’t wear much, by the time I reach a mountain pass I will have a wet shirt. Then it’s nice to be able to change. That spare base layer may of course also be a running shirt and not underwear.

It obviously makes sense to be able to wear a fresh pair of socks every day.

The one thing that may differ from what you normally do, I recommend you take at least one pair of thin waterproof socks from DexShell or SealSkinz. You may get your regular socks wet and on a cold day or when you are high up, your feet could get cold. Waterproos socks will shield you against the wetness of your shoes and retain body heat. So, these waterproof socks should be in your backpack. Just in case.

On your legs you will feel the cold less. So, your second layer could be above mentioned thin running thights. Or you use a short that you wear over your long underwear or running tight.

Obviously, if you are a hiker you will wear some kind of comfortable hiking pants. It’s nice if it allows for some extra ventilation, e.g. via zips on the side. And it makes sense if the pants are quick drying and have a certain degree of water repellency. Most hiking pants have those features.

If the base layer comes first, by definition, your running shirt is a second layer. But obviously you can also wear your running shirt next to skin. You will have your favourite brand(s) and product(s). Your shirts should be breathable, have some anti-odor treatment or be naturally anti-bacterial and dry quickly. It won’t hurt to have some long-sleeve shirts for the cold days/times.

I will define the third layer as those layers you need for extra warmth. For your legs the solution that makes most sense would be a either a windproof or waterproof pant. Since you may not want to bother taking both with you and you definitely need rain pants, then that’s what you should plan with. On a cold morning, these can protect you when you get going. Once you warm up, just quickly take them off. It makes sense to have a product that allows you taking it on and off, whithout having to untie your shoes each time.

For the upper body, there are some more options as to what you can use as a third layer. Just like for your legs, it could be your lightweight rain jacket. I also always have a very light windproof top with me. Or you use a windproof or softshell vest? I love vests … They protect my core but allow for ventilation. Another typical third layer (that can also be used as a second layer) is a thin fleece jacket – either with a full length zip or just a 1/3rd length zip.

There are also interesting products available that work with insulation (e.g. PrimaLoft). These often also feature a windproof outer fabric for additional protection from the elements. On top of that they protect to a certain degree from rain, are small in pack size, light and dry quickly.

Last but not least, there are interesting softshell jackets and tops. These can protect from the elements and breathe better than regular shell or windproof jackets.

If it’s very cold, you will need a light insulating layer. You can take a down jacket or something with PrimaLoft or similar. I do prefer something synthetic because it will handle moisture better but it will take up more space in my backpack and weigh a bit more. If every gram counts for you, then nothing beats down …

For running and mountain adventures I also do recommend synthetic insulation shorts like they are often used for ski touring. These are perfect when your clothing around the hip is wet and you need a quick and efficient solution to stay warm.

Last but not least, arm sleeves can be very useful. When it’s cool at the start, combine them with your short sleeve shirt. As you work hard on the uphill, just pull the arm sleeves down. You get to the top and it’s cold again, pull them up. They don’t weigh much and will help you save time and be comfortable.

Things you need are a thin breathable hat, maybe a thin windproof headband and/or a Buff. Plus, something a bit warmer when you are more exposed and with cold winds – there are some very light hats with synthetic fill that would be a great option. And should it get really nasty, you obviously have the hood of your shell jacket for even more protection.

On the hands, it depends a bit on how quickly you feel the cold. You definitely need something thin. In addition, I like a pair of more robust softshell gloves and a pair of PrimaLoft filled gloves for when I feel really cold (or the softshell gloves got wet and are not working as well). Should you know that you get very cold hands quickly, I recommend to have mitts – light down mitts or, again, something with a PrimaLoft or similar fill.

There is no mandatory size for your backpack. What matters is obviously that all you intend to carry with you, fits comfortably. The good news is that, apart for some snacks and emergency food, you do not need to carry one week’s worth of food with you. So, it’s always just the kit you need for the day. Since you need quite a bit of clothing, it’s likely that you end up with a 20 to 30 litre backpack. By now, there are many great backpacks on the market – both for trail running and speed hiking.

Your days on the trail will be long. So, it’s important that the backpack is still comfortable after hours of running and hiking – even when it is on the heavy side and fully packed.

It also makes sense to have good storage options at the front – which most backpacks now have.

Whether you go for a hydration system that works with a bladder and flasks, that’s up to you. Personally, I would definitely use two flasks for the front. It’s easy access and allows you to have water in one and somethin isotonic in the other. A full 2.5 liter water bladder also does take quite a bit of space and adds weight to an already heavy main compartment. With 2 liter in the flasks, you only need 1.5 liters in your water bladder.

It’s also nice if you have some good extra outside storage for e.g. snacks, GPS, poles, jacket – in short all the things you may need frequent access to without having to take off your backpack each time.

I am sure you have your favourite poles already. You will definitely want them in Bhutan. Postitive and negative elevation are considerable and the poles will help you dealing with that. Also, it’s nice to have poles when you are balancing on wet rocks or wooden planks in order to keep your feet dry.

Needless to say that it makes sense if you can easily store your poles on your backpack and for travel it makes sense to have foldable poles, too.

Super light poles are great but keep in mind that these are also less robust! Only take the super light poles if you have used them often before.

Your First Aid Kit is mainly for those smaller injuries that can happen to you out on the trail and you want to be able to deal with them right then and there, i.e. dealing with blisters (ideally before these become a real problem) and cuts and bruises from falling.

To keep everything dry and safely stored, it makes sense to use a lightweight waterproof pack sack. A lot of kits come packed like that anyway.

For the rest of the contents please look at the Rules (Mandatory Kit List). Obviously, please add whatever else you know you want to have with you for first aid.

Also, familiarize yourself with the many uses of an emergency blanket – especially on applications when you get cold. There are a few tricks that will help you get the most out of it.

There will be snacks at the checkpoints but you will need more energy than that to get you through the day. So, whatever it is that works for you on a stage race, you will also need it in Bhutan – be it power bars, gels, dried fruit, nuts or a combination of all.

I have not checked it yet but I assume the laws about bringing food into the country are the same as in most places, i.e. no meat or cheese or other food that is not processed and packed by a company. In other words, if you love a certain cheese and/or meat and you put these in some tupperware, there is a good chance it will get you in trouble.

Here I will write about other aspects re. gear as these come up.

To start with, I want to make you aware about a rule specific to India – which may be the country you fly to for your connecting flight to Bhutan. You are not allowed to enter India with a GPS – that’s a GPS device, GPS watch or inReach or similar. If you fly to India and just stay in the airport, you could pack your GPS device into your main luggage, i.e. do not carry it with you. BUT you need to check with your airlines if they allow that!

I don’t know about the other transit countries but above GPS-issue I know because it happened to me.

For life in camp you simply want some comfortable clothes and some extra layers of warm clothes because your insulated race jacket may be damp (and smelly …). For weight reasons I would recommend a thin to medium down jacket and some pants with syntheic insulation.

If you have done stage races before, you will know what else works for you. I would take merino underwear, long-sleeve merino shirts that I can wear as a base layer, warm socks, fleece jacket, hat, gloves, shoes for camp and also rubber sandals for the shower. Since towels are not provided, you also should take one or two travel towels, your usual toiletries and a bag to store them and hang them up in the shower.