What to carry, what to stash and what to test before a trail ultra
Trail Tips | Race-Day Strategy
What to carry, stash and leave behind for a trail ultra
Pack Light.
Move Smart.
Packing for a trail ultra is not about carrying everything that could possibly be useful. It is about carrying only what has a clear job.
You want to be light. You also need to be safe, fuelled, contactable, warm enough, visible when required, and able to manage the section you are in. The skill is knowing what belongs on you, what belongs in a drop bag or crew kit, and what can stay at home.
This guide is written for trail ultras where terrain, weather, aid-station gaps, mandatory gear and time on feet matter. It is not a universal checklist. It is a way to think clearly before race day.
Be as light as you can be, without being exposed.
Light is fast only when it is also prepared. A lean pack should still support safety, fuelling, hydration, warmth and the race rules.
Trail Tip · 01
Start with the course, not the checklist
Before you decide what to carry, read the current race guide. Mandatory gear is shaped by the course: remoteness, elevation, night sections, weather exposure, aid-station spacing, medical access, phone coverage and local risks.
Ultra-Trail Australia, Kosciuszko by UTMB, Grampians Peaks Trail 100 Miler and Surf Coast Century all use different gear requirements. That tells you something important: the right kit is not generic. It is event-specific.
Before you pack, ask
How long is the longest section between aid stations or crew access?
How slow could that section become if weather, terrain or fatigue changes the plan?
Will I be moving before sunrise, after sunset, or through remote terrain?
What is mandatory for this event, this year, in these conditions?
What do I need before the next checkpoint, not for the whole imaginary race?
Your pack should satisfy the race rules first, then support the specific section you are about to run.
Trail Tip · 02
Use the three-job packing filter
A clear packing system keeps you light. Instead of asking, “Could this be useful?”, ask what job the item is doing.
Safety gear
Mandatory gear, waterproof layer, thermal layer, phone, whistle, emergency blanket or bivvy, compression bandage, headlamp, backup light if required, offline navigation and emergency fuel.
Movement gear
Fuel, fluid, sodium, anti-chafe, accessible layers, poles if tested and useful, hat, sunglasses and anything that keeps you moving efficiently to the next checkpoint.
Reset gear
Spare socks, shoes, sports bra, bigger food, warm layers, chargers, wipes, toothbrush, comfort snacks and crew items that help you reset without living in your vest all day.
Trail Tip · 03
What belongs in your running pack
Your running pack is not storage. It is your moving system. Everything in it should be light, tested, accessible and needed before the next checkpoint.
On-you essentials
- Hydration vest or belt. Choose the smallest system that fits your mandatory gear, fluid needs and race rules without bouncing.
- Soft flasks or bottles. Easier to refill and monitor than a bladder for many runners. Match capacity to the race requirement and the longest section.
- Fuel to the next checkpoint, plus a small buffer. Pre-portion gels, chews, rice cakes, dates, bars, potatoes, sandwiches or drink mix based on what you have practised.
- Mandatory gear. Carry exactly what the race requires, in the specification required. Do not assume a similar item will pass gear check.
- Emergency warmth and weather protection. A waterproof jacket, thermal layer, gloves, buff or survival item may be mandatory depending on the event. Pack them dry and know how fast you can access them.
- Phone, navigation and light. Keep your phone protected, charged and accessible. If night running is likely, test your headlamp on technical trail, not just around the house.
- Anti-chafe and small first aid. A tiny decant of lubricant, a blister patch and required bandage can save you from problems that grow over hours.
- Personal waste bag. Many events require you to carry rubbish out. Plan for wrappers, wipes and period products if needed.
Light-pack rule
If you do not need it before the next checkpoint, it does not automatically belong in your vest.
Trail Tip · 04
What belongs in crew kit or a drop bag
Your drop bag is where you put useful items that do not need to live on your back. Think of it as a planned reset, not a suitcase.
Drop-bag reset items
- Dry socks. High value, low complexity, especially after creek crossings, rain, sweat or sand.
- Spare shoes only where justified. Useful for long races, wet courses or known foot issues, but not always needed.
- Change of sports bra or top. Particularly useful if chafe, sweat, wet weather or comfort becomes race-limiting.
- Food variety. Savoury options, soft foods, ginger, broth, flat Coke, familiar snacks, extra drink mix and foods that still sound possible when sweet fuel gets hard.
- Charging plan. Power bank, cable and spare headlamp batteries where allowed and useful.
- Hygiene reset. Wipes, toilet paper, small towel, toothbrush, toothpaste and a rubbish bag.
- Weather reset. Warm layer, gloves, beanie, ice bandana, sunscreen or rain protection depending on the race profile.
A good drop bag lets your running pack stay lean.
Trail Tip · 05
Carry fuel by section, not by panic
A heavy pack often starts with fear-based fuelling. You throw in extra bars, extra gels, extra everything, then carry food all day that you never planned to eat.
Instead, calculate what you need for the next section based on time, not distance alone. Technical terrain, heat, climbs, mud or fatigue can make a 12 kilometre section take much longer than expected.
Section fuelling method
Estimate your realistic time to the next aid station.
Pack the fuel and fluid you plan to use during that time.
Add a small buffer for delay, wrong turns, stomach changes or a slower-than-planned section.
Put larger extras in the next drop bag or with crew, not on your back from the start.
Trail Tip · 06
Weather protection should be light, dry and real
Do not confuse minimal with underprepared. A waterproof jacket that does not meet race specifications, a thermal layer that gets wet in your pack, or gloves buried under food can become a problem when the weather turns or your pace slows.
Choose light, functional gear that meets the race rules. Pack dry layers in a waterproof bag or large ziplock if conditions or rules require it. Keep the items you may need quickly in places you can reach without emptying your whole vest.
Her Trails coaching cue
A dry thermal layer weighs the same as a wet one. Only one is useful.
Trail Tip · 07
Night running needs its own check
If your race includes darkness, do not treat lighting as an afterthought. Test your headlamp on trail, on descents and when you are tired. Check battery life against the longest possible night section, not the best-case plan.
Some events require a backup light, spare batteries, a power bank or specific visibility gear. Keep lights accessible. A backup torch at the bottom of your pack is still better than no backup, but it is not ideal when the main light fails on technical trail.
Trail Tip · 08
Australian trails need first-aid respect
Many Australian trail ultras require a compression bandage, first-aid kit, or both. Do not pack these as dead weight. Know where they are and know how to use them.
For snake bite, St John Australia advises that all known or suspected snake bites should be treated as potentially life-threatening and that urgent medical aid should be sought. Carrying the bandage is one thing. Understanding pressure immobilisation and staying still is part of the preparation.
First-aid gear is only useful if you can find it fast and know what to do with it.
Trail Tip · 09
Female-specific does not mean overpacking
Female-specific packing is about reducing friction. Small problems can become loud over ultra-distance: chafe, bleeding, sports-bra discomfort, gut changes, temperature shifts, hair management, hygiene and stress-related cycle changes.
Smart extras to place well
- Menstrual kit. Carry enough for the section, then restock through drop bags. Include a small disposal bag.
- Sports bra change. Usually drop-bag or crew kit, unless the race is very long or conditions are wet.
- Extra hair ties. Tiny weight, high annoyance if missing.
- Targeted chafe plan. Sports bra line, underarms, thighs, pack edges and anywhere you know your body rubs.
- Gut-friendly options. Keep a few foods that feel safe when sweet fuel or gels stop sounding possible.
Trail Tip · 10
Test the packed system, not the item
A jacket can be excellent and still rub under your vest. A pack can feel fine for one hour and bounce after six. A fuel can taste good at home and become impossible after hours of sweet intake. Test the system as you will use it.
Race rehearsal checklist
Run with the vest packed close to expected race weight.
Practise refilling flasks quickly.
Check whether you can access fuel without stopping.
Wear your waterproof jacket over your vest if the race requires your bib to stay visible.
Use your headlamp on technical terrain at night.
Practise your drop-bag routine so you do not unpack your entire life at an aid station.
The goal is not to carry everything. It is to carry the right things, in the right place, at the right time.
Pack light enough to move well. Pack smart enough to manage the section you are in.
Reflection prompt
What do I genuinely need before the next checkpoint?
What can wait in a drop bag, crew kit, or stay at home entirely?
Pack light, move smart
Written by the Her Trails coaching team
Trail Tips are practical coaching notes for women who train, race and run on trails.
Go deeper inside Her Trails
Inside Her Trails programs, we help you practise the systems that sit behind a strong race: gear, fuelling, hydration, pacing, crew planning, drop bags, recovery and the small decisions that keep you moving.
General education only. Always check your event’s current mandatory gear list, safety requirements and race rules. Gear requirements can change by year, distance, weather forecast and course conditions. First-aid information is not a substitute for accredited first-aid training.
