Cap de Creus – mandatory gear checklist for coastal trail races
When you sign up for a coastal ultra like Cap de Creus, you quickly realize that the biggest challenges are not only the distance or the elevation gain. The constant exposure to sun, wind, and humidity can turn even the most experienced trail runner’s adventure into a real survival exercise. That is why having the right mandatory gear for trail running is not just a box to tick for race regulations, but the difference between a safe finish and a DNF.
In this guide, I’ll share my own gear checklist for long coastal ultras, with a focus on Cap de Creus. We’ll cover backpacks, headlamps, windbreakers, food choices, accessories, and practical training tips. My aim is to give you not only a shopping list but also context on why each item matters when running exposed trails by the sea.
Why coastal races require specific preparation
Unlike alpine races, where cold and altitude dominate, coastal ultras bring their own hazards. On the Cap de Creus peninsula you face:
Relentless sun: Few trees, long hours of direct exposure.
Sharp winds: The tramontana can turn calm days into survival mode.
Technical rocky paths: Constant uneven terrain forces your joints to work overtime.
Dehydration risk: Humidity and reflection from the sea accelerate fluid loss.
Because of these conditions, the mandatory gear for trail running in coastal ultras should focus on protection, hydration, and efficiency.
The backpack – your mobile base camp
Choosing the right backpack is the cornerstone of your preparation. You need something light enough to move freely yet spacious enough to fit all essentials.
What to look for in a pack
Capacity: For a coastal ultra of 60–100 km, a 5–10L vest is usually enough.
Fit: Test it during training runs; it should hug your torso without bouncing.
Hydration system: Soft flasks (500 ml each) are my go-to for quick refills. If the race has long dry stretches, consider adding a 1.5L bladder.
Pockets: Side stretch pockets are key for snacks, gels, and sunscreen.
Your backpack is not just storage—it’s your lifeline during 12+ hours of racing.
Headlamp – more than just a light
Even if you plan to finish before dark, race organizers often require a headlamp. On the rugged cliffs of Cap de Creus, visibility can save you from a fall.
Key features
Brightness: Minimum 200 lumens; 300–500 lumens is safer for rocky terrain.
Battery life: Always check the duration at full power. Carry spare batteries or a lightweight backup lamp.
Comfort: A bouncing headlamp drains energy; adjustable straps make a difference.
Pro tip: Test your lamp during a night training session to ensure you know how to change settings while running.
Windbreaker – protection against the tramontana
The famous tramontana wind of Girona is not a joke. A light, packable windbreaker is essential, even if the forecast looks friendly.
What matters most
Weight: Aim for under 150 grams.
Breathability: A jacket that traps sweat can cause chafing and overheating.
Hood: Non-negotiable for real protection.
Think of the windbreaker as your insurance policy. You may not need it every hour, but when the wind turns, it will save your race.
Nutrition – your portable fuel station
unning coastal ultras demands more than gels. The sun, humidity, and long hours require smart fueling.
Essentials
Energy gels: Convenient, but rotate flavors to avoid taste fatigue.
Solid food: Nuts, dried fruit, small sandwiches, or rice cakes keep your stomach balanced.
Salty snacks: Prevent cramping and nausea from too much sugar.
Hydration tabs or powders: Essential for electrolytes.
My strategy
I eat something every 30–40 minutes, alternating between sweet and salty. I also sip electrolyte water continuously, aiming for 500–700 ml per hour depending on heat.
Pro tip: Train your gut. Practice eating the same foods you’ll carry on race day.
Extra essentials many runners forget
Some items may seem secondary, but skipping them can cut your race short.
Cap or buff: Crucial for sun protection. A buff doubles as neck shield or sweat band.
Sunglasses: Look for polarized lenses with UV400 protection. The sea glare is intense.
Sunscreen: Carry a 30ml tube in your pack. Reapply every 2–3 hours.
Trail poles: Optional, but helpful on rocky climbs. Choose foldable carbon poles for lightness.
Emergency blanket: Usually mandatory; small but life-saving.
Vaseline or anti-chafe balm: Salt + sweat = painful friction.
I’ve seen runners DNF because of chafing or sunburn. Prevention is part of your gear plan.
Checklist: coastal ultra gear for Cap de Creus
Here’s the complete shopping list for quick reference:
Backpack/vest (5–10L) with hydration system
Headlamp (200+ lumens) + spare batteries
Lightweight windbreaker with hood
Energy gels + solid food snacks
Electrolyte tabs or powders
Cap or buff
Sunglasses with UV protection
Sunscreen (small tube, reapply)
Trail poles (optional but useful)
Emergency blanket
Anti-chafe balm
Final thoughts
Running an ultra in Cap de Creus is an unforgettable experience: turquoise waters, rugged cliffs, and endless sun. However, the same elements that make it beautiful also make it dangerous if you arrive unprepared. By carrying the right mandatory gear for trail running, you not only respect race regulations but also ensure that your body and mind can enjoy every kilometer.
I’ve learned through mistakes that preparation is everything. Pack smart, test your gear in training, and you’ll turn the challenge of Cap de Creus into one of your proudest finish lines.
