What should you carry when ultrarunning alone?
For a solo ultra training run, carry enough to survive being out far longer than planned: water and a way to treat more, several hours of calories, a warm layer and a waterproof shell, a headlamp with spare power, a first aid kit, a phone with offline maps and a battery pack, and a whistle and emergency blanket. Leave a detailed route and a realistic finish window with someone, because long efforts go wrong slowly and far from help.
What to carry
01Fuel and fluids for the worst case
Plan calories and water for the hours you might be out if you slow to a walk, not your goal pace. Stash bottles or plan refills at taps and stores. A filter bottle lets you use streams on remote loops.
02A layering system, not a single jacket
Long days cross temperature swings, and a tired runner loses heat fast. Carry a warm midlayer, a waterproof shell, and a hat and gloves. Changing into dry clothes late in a run can prevent real trouble.
03A headlamp and spare power
Ultra training runs often start or end in the dark. Carry a headlamp and either spare batteries or a small power bank that can also top up your phone. Check sunrise and sunset for your route.
04A real first aid and foot kit
Blisters, chafing and rolled ankles are the common ultra injuries, and they get worse with every mile. Carry tape, lubricant, blister dressings and pain relief you know you tolerate. A foil blanket covers you if you have to stop.
05Navigation with a backup
Load the route on your watch or phone and carry offline maps, since fatigue makes wrong turns easy. A printed map in a zip bag weighs little. Know your bail-out points before you start.
06A route, a finish window and a live link
Leave a Guardian your route, bail-out points and a finish time with some buffer. Start a Holler live link so they can follow, and set a return time; if you haven't checked in five minutes after it, they get an overdue alert. Our page for ultrarunners covers long-day planning.
Related questions
Should I carry the same kit as a race mandatory list?
Race lists are a good starting point because organizers build them from experience. Solo, you have no aid stations or sweepers, so carry a bit more water and warmth. Adjust for season and terrain.
How much should the kit grow with distance?
For a 3-hour training run near roads, a vest with two flasks, food, a shell and a phone is plenty. For 6 hours or more, or anything remote, add the warm layer, headlamp, filter, battery pack and first aid kit. Our guide on leaving a trip plan helps your Guardian know where to look if a long day goes wrong.
How do I keep my phone alive on a long run?
Put it in low power mode, turn off apps you don't need, and carry a small battery pack. Keep it warm in cold weather. Your phone is your map and your way to call for help, so protect its battery.
What should my Guardian do if I'm late?
Try to reach you, check your last known location on the live link, and call 911 if they can't reach you and you're well past your finish window. Agree on that plan before you go. See when to worry if a runner is late.
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Sources, checked September 2026: National Park Service: The Ten Essentials.
More safety answers, or see the safety guides.