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What to Pack for a Long Run (Summer & Winter): The Complete 2+ Hour Kit Guide


If you’re heading out for a long run—whether it’s on road, trail, fell, or mountain terrain—what you pack matters. As a coach and mountain-running instructor, I see the same thing time and time again: runners can easily manage the long run, but the planning, packing, and risk management is where things fall apart.


Running for over 2 hours changes the game. You’re no longer just “going for a jog”… you’re managing fuel, hydration, temperature, terrain, and safety.


This guide gives you everything you need to pack smart, not heavy—so you can run longer, stronger, and safer all year round.


And at the end, you can download a FREE long-run packing checklist (PDF) to save, print, or keep on your phone.

🏃‍♂️ Why Packi

Mountain runer in the lake district running on helvellyn

ng Matters More for Runs Over 2 Hours

When you’re out for more than two hours, three things become crucial:


1. Hydration

Your body can only store so much fluid. After 90 minutes, hydration becomes a performance and safety factor.


2. Fuel

Your glycogen tanks start running low. The right nutrition prevents bonking, dizziness, and cramping.

3. Weather & Safety

In the UK in particular, weather can turn in minutes—especially in the hills.If you’re running solo, you need to be self-sufficient.


This is why your kit matters It allows you to stay comfortable, confident, and able to handle the unexpected.

☀️ SUMMER LONG-RUN PACKING LIST (2+ Hours)

Summer feels easier, but heat, dehydration and sun exposure can wreck a long run fast Here’s what I tell my running coaching clients to take:


🎒 Essentials

  • Hydration vest 5–12L (comfort matters more than size)

  • 1–1.5L water (split between flasks OR a bladder)

  • Electrolytes (tabs or powder—non-negotiable above 15°C)

  • 2–4 gels / bars, depending on duration & intensity

  • Waterproof jacket — ultralight (150–200g if possible)

  • Phone with battery >60%

  • Map app + GPX (Komoot, OS Maps, or Garmin)

  • Whistle (built into most running vests)

  • Sun cap / buff / sunglasses

  • Basic first aid (Compeed + tape at minimum)


🎯 Optional but very useful

  • Sunscreen

  • Lightweight windproof

  • Spare soft flask

  • Anti-chafe balm

  • Cash / bank card


Where to Buy (High-Quality Kit)

(These are safe non-sponsored suggestions.)

❄️ WINTER LONG-RUN PACKING LIST (2+ Hours)

Winter long runs require more planning.Cold + wet + wind = dangerous mix if you’re unprepared.

As a mountaineering instructor, this is where I see the biggest risks—especially for fast runners who are lightly dressed.


🎒 Essentials

  • Thermal long-sleeve base layer

  • Insulated or windproof mid-layer

  • Full waterproof jacket (proper taped seams)

  • Waterproof trousers

  • Hat & gloves (take a spare pair)

  • Buff

  • Headtorch (even if you think you’ll be back before dark)

  • Spare battery

  • Emergency bivvy (20–40g, can save a life)

  • Dry bag for phone and spare kits

  • Hot drink in a small insulated flask (optional but brilliant)

  • Extra calories—cold weather eats energy faster


If on remote or fell terrain

  • Map & compass (and the ability to use them)

  • Microspikes (if icy)

  • Fully charged watch or GPS unit


🔋 FUELING FOR LONG RUNS

Here’s a simple strategy I use with my athletes:


Every 30–40 minutes:

➡️ 60 - 90 Grams of Carb per hour


Every 20–30 minutes:

➡️ Sip electrolytes


Coaches top tip

If you feel low energy—it’s already too late eat early. Eat consistently.


🎯 SAFETY ESSENTIALS MOST RUNNERS FORGET

Even experienced runners often forget these:


1. Phone on low-battery mode

Keeps GPS running longer. Make sure its charged


2. Emergency contact info

(Write on a card or use ICE app.) Does someone know where you're going


3. Headtorch—even on morning runs

A sprained ankle can delay you 2–3 hours. From November it's dark from 15.00 - 8am



🗺️ BONUS: Fell & Mountain Running Advice

For fell terrain, always pack:

✔ A map

✔ Compass

✔ Emergency bivvy

✔ Spare warm layer

✔ Fully waterproofs

If you want guided introduction days or want to improve navigation, consider my Guided Running service:👉 https://www.fellfit.co.uk/guided-running

Or for structured weekly training:👉 https://www.fellfit.co.uk/coaching


📥 FREE DOWNLOAD: Long-Run Packing Checklist

I’ve created a free printable PDF you can download and use anytime you prepare for a big run.

(Email required )

This is the same checklist I use with FellFit coaching clients preparing for long runs, recces, and ultra training.

🎴 FAQ

How much water should I carry for a 2-hour run?

Most runners need 500ml–1L, but in hot weather plan for 1.5L+.


Do I need a waterproof in summer?

Yes—UK weather is unpredictable, especially in upland areas.

What kit is essential for winter fell running?

Thermal base layer, waterproof jacket & trousers, hat, gloves, buff, headtorch, and emergency bivvy.




 
 
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