5 things an ultra runner can't do without

Paul Smith, ultra runner and race director for the 10 Peaks Challenge, lists the five things he can't run an ultra marathon without. Click here for information on the 10 Peaks Challenge.

Great socks
Your choice of sock can make the difference between a great race and a miserable experience. Last year I received a pair of Injinji Performance Toe Socks as a birthday present - my wife laughed (they weren't from her) but now they're my favourite piece of kit. The only reason I would consider wearing a different pair of socks on a long run would be to toughen my feet up! Unless you are a masochist and enjoy the experience of running on blistered feet, I would definitely try a pair of these. I recently wore a pair on my 10 Peaks Challenge. I was going to change two-thirds of the way round but decided against it as my feet felt good. And after 24 hours on the move and having walked and run through numerous bogs, I finished without a single blister! All the more impressive when you consider the shoes I was wearing I had only bought the day before (not recommended!!).

A boost when you need it
I gave up caffeine at the start of the year and don't miss it at all. That said, it does have its uses and during an ultra event is one of those times I make an exception. In the past I have used flat cola and caffeine bars but I recently discovered Sponser's 'Activator Ampule'. This little brown plastic ampule contains 160 grams of natural caffeine and is perfect to give you a boost when needed. I use it 17-18 hours into a 24 hour event when physically and mentally I'm beginning to fade! Some people prefer to keep the caffeine until later in the day but personally, the last few hours are easier when the finish is in sight.

Hydration pack
This is one piece of kit that I always have with me on a long run, something that I couldn't possibly do without. Perhaps I take it too much for granted? I almost feel bad writing this now having named my socks as my best item of kit, but my hydration pack is one of those things that is always there, just like a T-shirt. I have only ever used Camelbak packs and the pack I use depends on how far I am going and what else I need to take with me. For endurance events, when I need a little bit of additional kit, I use a M.U.L.E. NV which carries 3 litres of fluid. It's a pack which is probably more suited to mountain biking than running and isn't as comfortable as my good old (very old) 1.6 litre Camelbak that I use on shorter outings.

Sun protection
My first bad experience wasn't an endurance event but on a cloudy day out on the open seas! Needless to say I looked like a 'glowing beacon' by the end of it. I've never got on with sun-cream during exercise. Every second counts and taking time out to re-apply cream that's dripped off or run into my eyes isn't always a priority. On another occasion I got severely burnt even with factor 50 cream. I would advise anyone spending all daylight hours in the sun to cover up. I almost always wear a cap when running, not only to shade my face but also to reduce the sweat flowing into my eyes!

Positive attitude
Never under estimate the strength of experience. I have often thought this when friends have doubted my abilities! When they (and I) know that I haven't done anywhere near enough preparation for an event, I know that I will be relying on past experience to get me through. Of course you can't always go in to an event with experience of what is to come, but you can prepare yourself mentally beforehand.

Leading up to Ironman events I used to visualise different scenarios. To me finishing was the most important thing - no matter what. I used to imagine my bike breaking half way round the bike course and running with it for the last 56 miles of the bike course! Thankfully this never happened. But in a different event I did suffer multiple punctures 5 miles in to a 100 mile mountain bike race. After using my spare tubes and my puncture repair kit - there was no question what I was going to do - run! I ran with my bike and it's flat tyre until a kind cyclist helped me out and I finished the event in 12th place.

Before I used this technique I took part in a 30 hour non-stop adventure race, at the end of one October in the Lake District. 13 hours into the event two of my four man team pulled out, both near hypothermic. We were then automatically disqualified but fortunately my other team mate and I joined up with another team and began the mountain bike stage. It was dark, it was freezing, we were wet and soon we were lost. At that point, 18 hours in and after a moment of weakness, we decided to give up and head home. We gave up not because we couldn't push on, but because we had forgotten why we were there - to finish. That was 11 years ago and I still regret our decision to withdraw. Ever since I have wanted to go back and try the course again in the same miserable conditions to see if I have what it takes to finish. So, I would say the most important thing to take to the start of any endurance event is the attitude to finish...no matter what.