Himalaya Trail Running
Nepal's Everest Region: Khumbu Valley
It takes a certain kind of athlete to be attracted to running in the Himalaya. Part trail running, part mountaineering, part logistics, it’s long been a training ground for elite alpinists who’ve used mountain running at elevation to prepare for major alpine objectives.
Kilian Jornet, David Göttler, Ueli Steck, Guillaume Pierrel, and Lucien Boucansaud are all alpinists who’ve used the Khumbu Valley as a mountain running basecamp. As word spread, trail runners started recognizing the potential and soon were coming not for the few races in the region, but to explore the many trails linking passes, lodges, villages, and peaks.
The experience is ideal for the all around mountain athlete. If that is you, Nepal’s Khumbu Valley offers a life changing experience thanks to the Nepali people, culture, and of course the mountains. After a dozen trips to the region, we’ve built a guide that provides routes and information to get you running through the highest mountain terrain on the planet. Sagarmatha, aka Chomolungma, aka, Mount Everest is what you'll be directly beneath.
Running in these mountains requires a thorough understanding of what you’ll be getting into, what to expect, how to prepare for it, and how to maintain yourself while there. Managing the logistics is part of the process and equally as interesting as planning your routes. Every component is critical; What to take, how to carry it, how to move up in elevation, where to stay, what to eat, how to increase the odds of remaining healthy, and how to perform your best at elevation are some of the key skills to learn.
The good news is the Khumbu Valley has an infrastructure that allows you to manage your experience; comfortable lodges with good meals, readily available day food, and plenty of roofs to take shelter. Maybe not as luxurious as what you might find in the Alps, but certainly quality, and probably even more memorable.
If you’re planning your first trip, you need to understand how it all works. This guidebook will help minimize surprises for your arrival to the Everest Region in Nepal’s Khumbu Valley.
WHAT YOU GET:
- GPX track for each run including route variations
- Downloadable 50-page PDF with complete information for offline use
- Additional detailed route information
- Packing list for a mountain running trip to the Khumbu Valley
- Recommended services, lodges, and food
Running in the Khumbu is an experience one will never forget. The landscapes are THE most incredible one can find on earth, and the hospitality of the Nepali stands for its kindness. By far it is my favourite place to run and train. Endless trails, simple life, and incredible terrain!
Routes
3 Passes
60km | 3000m+
Ama Dablam Basecamp
16km | 1350m+
Chukhung Ri
5.5km | 800m+
Khunde Ridge
13km | 1000m
Kongde Loop
32km | 2700m+
Kongma La : 1 Pass
36km | 1600m+
Kongma La - Cho La : 2 Passes
48km | 2500m+
Phakding
5km | 300m+
Pangboche Peak
8km | 1450m+
Thame
19km | 1000m+
Everest Region and the Khumbu Valley
The Khumbu Valley is famous as the gateway to Mt. Everest. But it is so much more.
Divided into two districts, there is the Solukhumbu and Upper Khumbu. Solu consists of the valley’s lower elevation stretching up to about Namche Bazar at 3400 meters. Namche is an ancient trading post dating back to the 15th century and used by Tibetans and Nepali. The trade route from Tibet crossed the 5800 meter Nangpa La and is the same route the Sherpa used to enter, and settle in Nepal.
Today, the Sherpa manage the valley, including most of the businesses.
What to Expect
For experienced mountain runners, the Khumbu is business as usual. For those who’ve run in the Alps, Sierra, or Rockies, the terrain is not much different. The routes we present are almost entirely on dirt, some talus, and depending on conditions, maybe some snow. These are not technical running routes, in fact, they are very user friendly. Trails tend to be wide and smooth courtesy of the yaks being used for moving freight and all the many trekkers using the trail system.
Train & Prepare
Understanding the importance of proper acclimatization, staying healthy, and how to recognize altitude related health problems is critical for a trip to the Himalaya.
Lodges & Services
Who you go to the Everest Region with and where you stay are key for a successful trip to the Khumbu Valley. After many years of visits, I have some solid recommendations.
FAQ
How do I find a trail running guide?
What if the weather is bad?
I’m a vegan, will I be able to eat anything?
You'll find answers to many of your questions here.
The Kumbu Valley has some of the best and most fun trails when it comes to high altitude terrain. The perfect infrastructure with lodges makes it my number one destination for pre-acclimation for higher mountains, just for pure trail running training camps in one of the most impressive surroundings.