Trail running in the Everest Region adds a performance component to the experience. Many trail runners are, by nature, interested in managing their bodies under stress. Serious mountain and trail runners also tend to be very fit. The Himalaya are a testing ground for fitness, body and gear management, and logistical planning. You’ll likely do a fair amount of hiking between lodges, and on your runs as well.

Running trails above 4000 meters in the Khumbu Valley is going to be different for everyone. The line at which running is no longer possible needs to be determined for each individual. Mostly, you’ll run downhill, slowly run smooth, flat trails, walk/run bumpy flat trails, and walk steeper uphills. Remember, there is a lot to look at and you’ll hardly be bothered.

I’ve found that various mapping software is very inconsistent in the Himalaya. Create a route twice and you’ll likely have different numbers. While the distance figures match what I know to be true, I’ve left the vertical numbers a bit high as that’s where you’ll see the most discrepancy. Pay attention to route profiles and do the math if you get wildly different results when you import our GPX tracks.

Yes, there are several trail races in the Everest Region and Khumbu Valley. The biggest is the Everest Marathon, starting at Everest Basecamp and finishing in Namche Bazar. The race is held annually at the end of May. There is also the Everest Trail Race, a 6-day stage race. And also the Everest Sky Race, a multi-stage race covering about 900km.

With trail running exploding in popularity, tour operators and guiding services are popping up specifically for trail running in the Everest Region and Khumbu Valley. If possible, there is real value in going with a Nepali Guide. There are several Nepali who have gone through guiding programs and now offer trips for groups, or individuals. Rashila Tamang and Jeevan Lama are both well respected, highly experienced, and fantastically strong. Visit our Recommended Lodges & Services page for information.

If you have a guide, they can help arrange a porter with a couple of days’ notice. If you don’t have a guide, ask the owners of the lodge where you are staying, but again, with a couple of days’ notice.

In the Khumbu Valley, it’s almost guaranteed that you’ll have a period of poor weather. Avoid peaks and passes or anywhere where a sudden snowfall will prevent you from quick travel to where you need to go. If the forecast is consistently bad, consider staying at lower elevation to at least be warm.

If it’s a fixed wing and the infamous Lukla airstrip that you are worried about, consider a helicopter from Kathmandu to Lukla. If flying is not for you, you can walk to the Khumbu Valley from a number of bus or jeep stops in the Solukhumbu. This is going to add 2-5 extra days depending on where you decide to be dropped off, and how far the road (currently being built) extends.

If you’re running, you’ll likely be on your own. However, the lodges are very social and conversation about health issues are plentiful.

Yes, many people treat the water, even the lodges filter water with UV filters. Water can be bought in plastic containers or obtained from the lodges through their own treatment systems.

Yes, it’s possible to eat vegetarian or vegan in Nepal. There is little meat in the Upperkhumbu and the menu in most lodges includes many vegetarian dishes like veg fried rice, veg noodles, veg momos, and various pasta with tomato sauce dishes.

My strategy is multi-egg breakfasts, afternoon omelettes, and traveling with my own protein powder to supplement.

Maybe, maybe not. You can purchase a Nepali SIM with data in Kathmandu and it’ll work in much of the main Khumbu Valley. There is wi-fi at most lodges but it can be expensive and is less stable than the data network. I discovered that my own data plan did not have nearly the service that my Nepali SIM had.

The Nepali have an ingenious plug that takes both EU and US plugs. Most lodges above Namche do not have charging in the rooms, instead you pay to plug into a power strip in the dining rooms.

The mask is simply a heat/moisture exchanger which recovers the heat and moisture from exhaled air so you don’t have to continually inhale cold, dry air. I’ve found the Airtrim masks invaluable for avoiding a hacking cough due to a dry throat and stressed lungs.

Namche Bazar has better mountain shops than you’ll find most anywhere else in the world. You can find everything from quickdraws, to ice axes, to trail running shoes, and many familiar mountain brands.

We have never used Gore-Tex as we prefer breathable, fast drying shoes, and if need be, use short gaiters. Use what you know works for you.