Conquering the Ultra | A Walker's Guide to Equipment (Part 2)
Part 2: Equipment: Gear Up for the Challenge
Having the right equipment can make a significant difference in your ultramarathon experience. Imagine setting out on a long walk with gear that supports and enhances your performance, but, at the same time, isn't a burden on your back when walking. The internet is awash with the latest high-cost, ultralightweight trending kit, but in reality, you don't need to go out and break the bank to be equipped to walk your first ultra. Having said that, as a walker rather than a runner, you will be moving slower and thus may need to carry additional equipment to ensure that you are suitably equipped for the elements.
The most important rule is that kit experiments happen during your training walks, not during the event – nothing new at the event is the golden rule. Let's bring this to life by looking at a recommended kit list for Ava's Peak District Challenge that we discussed in part 1 of our walker’s guide to conquering the ultra.
Footwear
Invest in high-quality walking shoes or boots that provide support and comfort; depending on the terrain, boots often offer ankle support, which can be invaluable. Your feet will thank you for it as you cover mile after mile.
Testing your shoes or boots and different sock types on long training walks to ensure they are comfortable and supportive, like Ava, you have your walking shoes that are in good condition that you have used for years, then there is no need to go out and buy new ones for your ultra.
Rucksack
Ideally, you want one bag you can use for both training and the event; something around 15-30 litres should be sufficient to allow you to carry everything you need without being overly bulky or heavy. Depending on your current walking experience, there is no need to go out and buy one specifically for your event; however, you should try to find one that is comfortable and the correct size for you.
Rucksacks come with an array of pockets, flaps, covers, and compartments as part of their design, which can confuse you. At a minimum, it should have a waistband, chest strap, and two straps and be made of a durable material. Some rucksacks will come with a waterproof cover, which can be helpful; however, you should aim to have a plastic bag liner, at least inside, to keep your kit dry.
Often, rucksacks are made for different body types; Ava has bought a Women's rucksack, which has different padding on the shoulder straps from a man's rucksack, as women tend to have narrower shoulders, and the waist strap has been designed to fit around her waist ergonomically.
Clothing
Wear moisture-wicking, breathable fabrics to stay dry and comfortable. The right clothing can prevent chafing and keep you cool. Often, during walking ultramarathons, layering is key to staying comfortable in varying weather conditions where you will be walking for over 12 hours. For Ava's Peak District Challenge, she will be attempting 100 km in 24 hours, meaning that she will be walking overnight, where even in the summer, temperatures can drop significantly.
This means that Ava would be wise to carry as a minimum:
Waterproof Jacket
Waterproof Trousers
Moisture-wicking base layer, such as a short-sleeved or long-sleeved t-shirt
Mid layer – such as a microfleece
Insulating layer - such as a Down or PrimaLoft jacket that can be worn when stopping for a break or if temperatures drop.
Sun hat
Sunglasses
Woolly hat
Gloves
Hydration Pack
Ensure you have a reliable hydration system to keep fluids accessible. Staying hydrated is crucial for maintaining energy levels. You can use a bottle or a hydration pack that allows you to drink without stopping; either way, you should always aim to carry at least 2 litres.
Keeping hydrated is not all about the water, though; as we sweat, our body loses essential electrolytes that we need for our body to function correctly. Electrolytes comprise a range of minerals, the most important of which is sodium. Testing undertaken by our Health Performance Partner, Precision, found that, on average, people exercising lose around 950 mg of sodium per litre of sweat. However, the amount of sweat and sodium loss can vary by up to 15 times between different people! If you want an in-depth analysis, you may consider a Personalised Hydration Plan from TrailMed that includes a sweat test to find out exactly how much sodium you lose and how to combat this. As a general rule, however, you should aim to consume between 300mg and 1000mg of sodium per hour, depending on the environment and your sweat rate.
For Ava's Peak District Challenge, she will use a 2-litre hydration pack and aim to keep topping it up at each Action Challenge rest stop on her event. She is also carrying a 500 ml bottle of PH1000 electrolytes and some spare sachets in her bag; even though electrolytes are supplied at Action Challenge rest stops, she understands the dangers of dehydration and carrying spares ensures that she can still complete her challenge in case the weather is unusually hot on the day of the event.
Nutrition
Carry energy gels, bars, and snacks to maintain energy levels. Proper nutrition will keep you fuelled and ready to tackle the distance. Having a nutrition plan and sticking to familiar foods can help avoid gastrointestinal issues on the event day and can help fuel your mindset by ensuring high-energy "treats" when you reach your milestones.
As a basic rule, carbs are king, and you should essentially be able to fuel your training and challenge by eating "regular" food such as sandwiches, nuts, and fruit, as well as more complex meals such as spaghetti Bolognese. Often, runners will be seen eating gels, chews or carbohydrate drinks that allow them to get carbs into their body on the move effectively; as a walker, you will more easily be able to snack on a bar whilst walking. Having said that, it may not be a bad idea to have some easily digestible gels or chews in your bag in case you start to "hit the wall", as they are an effective way for you to consume carbs when you don't feel like eating. TrailMed offers a Fuel Taster Bundle for those looking to explore these ranges of products and can offer Personalised Fuelling Plans for those who want a bespoke plan to fuel their training and challenge ambitions.
While the exact number of calories needed to fuel your challenge will vary from person to person, a good rule of thumb is to aim for around 200 calories per hour, most of which come from carbohydrates (around 60-90 grams per hour).
For Ava's Peak District Challenge, there is an array of hot, cold, and snack-based foods available, so there is no need to carry all the nutrition she needs for the event. As part of her nutrition plan, though, she needs to ensure she is getting the correct blend of carbs and fats to fuel her. She is also packing a backup bundle that she is planning on crossing the finish line with. For Ava, her backup stash consists of a high-calorie flapjack, PF 30 Gel and PF Carb & Electrolyte Drink Mix.
Essential Accessories
Even on fully supported events like the Action Challenge Ultra series, it's a good idea to carry some core accessories that will either be invaluable to you being successful, or you have them in your bag in case of an emergency:
Walking/Trekking Poles: Consider using trekking poles, which have been proven to reduce the impact on your knees when walking, maintain a faster pace and reduce strain.
Personal First Aid Kit: A small, lightweight first aid kit, such as the Mini-Adventurer First Aid kit, is small and compact enough to deal with minor injuries that may occur between rest stops. Ava personalises the content by adding her own medication (such as an inhaler or EPI-PEN) and some K-Tape to deal with any blister hot spots (more on this in part 3 of the blog).
Emergency Bivvy Bag – Small, lightweight, insulated and bright orange, a bivvy bag is a really useful piece of kit that hopefully you'll never need. TrailMed's Emergency Bivvy Bags and Whistle are large enough to climb inside, insulating you from the ground and providing the benefits of a foil blanket without it blowing away; the whistle can be used to attract attention.
Suncream/Lip Balm – Spending a sustained amount of time outside walking will, inevitably, expose you to sunlight for a prolonged period of time. Ensuring that you carry a small amount of suncream that is at least factor 30 if not 50, can help top you up and keep you safe. Lip Balm is also helpful in protecting the lips from the sun and cracking due to cold overnight temperatures.
Mobile Phone – Fully charged and kept in a waterproof bag, your phone is your conduit for calling for help if the worst should happen and for taking those all-important event photographs.
Headtorch – A waterproof headtorch of around 4-6 W (400-600 lumens) is essential for you to be able to keep your pace during the nighttime stretches of your walking ultra, as well as attracting attention during unplanned stops. It should be fully charged, and you should carry spare batteries that can recharge it if it has an internal battery.
Battery Pack and Cable – Having a fully charged battery pack so you can keep charging head torches and mobile phones is critical, as often there won't be electricity sources at rest stops for you to charge your devices.
This list is not exhaustive, and you should reflect on the personal touches that will help keep you safe and motivated during your training and ultra challenge. Many people like to bring headphones to listen to music or an audiobook, face wipes to refresh themselves halfway, and Ava prefers to pack coffee bags to give herself a treat.
It's up to you, but remember that you need to carry your kit the distance and don't ever break the golden rule. There's nothing new at the event!
Good Luck!
Team TrailMed
