Gear List.

The gear list is a constant work in progress but here's most of what you will need to know:

• Two pairs of running shoes in case one pair gets wet. Due to the humidity it can take a while for things to dry, so unless you like putting damp shoes on the next morning, bring two pairs.

• A pair of trail shoes. It would be a good idea if one of your pairs of runnig shoes were trail shoes. We'll be running on all kinds of surfaces and the extra grip and protection of trail shoes will definitely come in handy. If you bring road and trail shoes, we can tell you which days will be best suited to which shoes. There are  probably more roads than trails though, even though many of the roads will be rough and unsealed.

• Your usual warm weather running gear - whatever that consists of for you. Keep in mind most days it will at the very least be warm, possibly flat out hot and/or humid. Socks, shorts, tops etc. There's only a very slight chance of rain at this time of year, but even if it does, it's still likely to be warm so a rain jacket is unlikely to be necessary for an adventurous soul like yourself. We suggest steering away from 'killer cotton' as it tends to hold too much sweat and take ages to dry, regular tech gear is a much better option although it gets pretty stinky pretty fast. We're big fans of merino which stays comfy and is stink-resistant. (We have a special deal with I/O Merino where you can save 20% off using the code SWASh20 at checkout!) Again, as with the shoes, bring enough so that if your gear doesn't dry overnight you have something else dry and comfry to wear. (Especially when we're on the move between hotels, there's less chance to wash and dry gear. Once we hit Siem Reap it gets a bit easier. There'll also be cheap laundry available although it's usually a 24 hour turn around.)

• Some warm clothes. It's unlikely you'll need anything too warm, but a light pair of long pants and a sleeve may come in handy if it cools down at night - especially when we're on the coast.

• A hat/cap. It gets hot. And it's likely to be sunny. Enough said.

• Some sort of water carrying device. We HIGHLY recommend a hydration pack with a small amount of extra storage space. If you're hell bent on running without one, you could probably get away with a 'fuel belt' or even 'hand held' bottles, but a hydro pack will give you the best flexibility. You can carry more water and a few snacks and supplies. If you need suggestions of brands/models etc, please ask.

• Sunglasses. It will be sunny. So sunglasses will keep the sun out of your eyes. If you forget to bring your favourites, you can always buy a pair for less than $10 while you're there.

• Bathers and a towel! Most, if not all of our hotels will have swimming pools. Plus there's the beach. And the river.

• To the best of our knowledge, it's not easy finding 'running nutrition' etc in Cambodia. The country is changing FAST so who knows, by the time we get there you may be able to find these sorts of supplies, but if in doubt, bring it with you. We can't comment on specific Cambodia customs rules but you usually have to declare food/animal products etc. Traditionally, they have absolutely no problem with sealed packets of food that are easily identifiable but this part truly is up to you.

• First aid supplies. Cambodia has some great chemists where you can buy all sorts of things over the counter - including what would be 'prescription only' in many countries. But if there's something really specific you need you may want to consider bringing it with you. If you're worried about Customs it may be possible for you to get a note/letter from your doctor confirming you need these supplies - particularly less recognisable things like syringes for diabetics etc. There is some official information on this subject here but if you're still not clear, perhaps ask your travel agent for more information.

• Sunscreen. It's likely to be very sunny and hot so please be sun-smart. You will be able to purchase some there if you forget to bring some with you.

• A small 'day bag'. Generally speaking, once we leave the hotel in the morning, we're gone for the day. So anything you need for running, or the after-run shenanigans, you'll need to bring with you. Dry clothes, toiletries to make yourself look beautiful etc. Some days we'll have no official change rooms so you'll need to improvise and make do. We'll brief you the night before on what you're likely to need so you can pack accordingly. Rest assured, you won't have to walk/run/ride with everything, you'll be able to leave your extra stuff in the car/bus.

• Bug spray. OK, this is a tricky one. We'll be supplying you with a can of our favourite bug spray on arrival. It will be our welcome gift to you. BUT, we do need to remind you we are going to a tropical destination and the mozzies can be right bastards. And at various times there is an increased risk of diseases like Dengue Fever. Most of these things aren't fatal, but aren't very pleasant either. So protecting yourselves from mozzie bites is actually pretty important. Usually, we rely on the spray. But if you want to try one of those mozzie-repellant bracelets or any other form of protection please go your hardest. (Please keep in mind you can't bring aerosols etc on the plane!)

• Torch/Head torch. It's not mandatory, but when we're in the caves a torch is definitely going to come in handy. Even just a basic one is going to be real handy.

• 'Lady Clothes'. OK, this is a slightly delicate one for anyone who's not been to Asia before. We're not sufficiently qualified to go right into the ins and outs of local religions, customs and etiqutte, but if you're a person of the female variety, it's worth keeping in mind that in some places, particularly temples etc, there are sensitivities to exposed female skin. So while you're 100% cool to go for a run in shorts and a singlet, you most likely won't be allowed into a temple that way. If you have a light sleeve etc this will come in very handy. We'll do our best to alert you of any impending need for such a thing, and even carry a spare sarong etc for you wherever possible, but even outside of our tour, it's worth remembering to carry something with you if you plan on going somewhere this may be relevant. Please know, this is not relevant in the more touristy parts of Cambodia where basically anything goes.

• Plastic sandwich/zip-lock bags. If you plan on running with something that needs to stay dry, (like a phone, camera etc) make sure it's in a bag. Even if it doesn't rain, it can be warm/humid enough for things to get damp so a dry bag is the best idea.

• Power adaptor. At the risk of stating the obvious, they have different power plugs to other parts of the world. If you have anything you want charged, you may want to buy one of those power adaptor thingies. Or ask us really nicely to charge it for you overnight.

• Liquid restrictions. OK, we're no experts on this, but please also remember, you can only take certain amounts of ANY kind of liquid on the plane with you. Whether it's perfume, drink, moisturiser, your own urine to drink in case of emergency etc. Click here to read more about Australian restrictions cause the last thing you want to do is pack something awesome to bring with you, and then have to leave it at the airport.
  

Other Notes: It's worth noting there are several big department stores and sports stores in Phnom Penh. So if you forget to bring something, there's an opportunity to buy regular running gear before we head off into the more remote areas or when we pass back through town. You'll also be able to buy stuff in Siem Reap without too many problems. In between those cities, things may be a little leaner though.