It is race week, the 39th MDS The Legendary is just days away. Today, Tuesday April1st, for many, will be the last full day of preparation before travel starts. Use the time wisely and use this post Countdown to MDS The Legendary 2025 – Three as a place to start to make sure you have everything.
You may be wondering what the race will look like in regards to distance in 2025? If you know where to look, distances are online and as below:
Stage 132km with 312m+ and 0730am start
Stage 240km 614m+ and 0700am start
Stage 332.5km 468m+ and 0730am start
Stage 4 82.2km 690m+ and 0600am start
Rest Day
Stage 542.2km 424m+ and 0630am start
Stage 621.1km 202m+ and 0630am start
Total 250km and 2710m+
You may be wondering how the 2025 distance and vertical compares to 2024, well, it’s almost identical – 2024 was 252.8km and 2788m+ – The long day was on day 3, so, the order was different, however, daily distances are +/- the same.
The only thing you need to do now is go through the following:
Get your checklist and go through everything and make sure you have all you need.
If possible get some heat exposure – Bikram yoga, heat chamber, sauna, hot bath or similar.
Move – your training is done but your body will appreciate some movement, this can be just walking or some easy running with some short strides to loosen up.
Travel with MDS pack and all equipment (ex poles and knife) and wear race shoes.
Take extra clothing and items in check-in luggage so you can fine tune equipment when in the Sahara.
Remember you are self-sufficient in the desert for the days before the race, have enough food and any drinks you require. Water is provided.
A breakthrough watch in the Garmin line-up for me with the inclusion on an AMOLED screen.. Having had an Enduro and Enduro 2, the key miss was the screen, particularly when compared to my Apple Ultra.
Depending on what you need from a watch and of course, depending how much budget you have, the Fenix 8 is, IMO, the best Fenix that Garmin has ever made.
This is not an in-depth review of the watch where I deep dive into all the stats, workings, functions and menus. There are many websites that do this, and while that may satisfy the geek/ nerd side of my nature, ultimately, I usually cut to the final paragraph called ‘conclusions’ as this ultimately answers what I need to know – Is the watch good? Is it worth the money? Is it accurate.
So, this post is a CONCLUSION
The FENIX 8 is nicely boxed with a sticker to simulate the screen.
There is a minimal instruction manual and a charging cable which also doubles up to connect to your computer. Make sure you have GARMIN CONNECT on your phone and GARMIN EXPRESS on your computer. Set up is simple with the Garmin Connect app – follow the instructions.
Other features for the watch, such as screen choices, mapping, music etc can be handled when connected to a computer using Garmin Express.
Simply click on ‘Add a Device’ and follow the instructions.
Updates are handled here and you can add music, apps, Tools & Content and access Garmin Connect.
It is all intuitive and you are given clear info when updates are complete.
APPS are all listed as below.
And as an example, I uploaded the Falcon X screen to my watch.
THE WATCH
The AMOLED is a battery drainer, but for me, that clear screen is an absolute winner and I have found that with around 2-3 hours exercise a day in full GPX mode, I get 6-days of battery. This is 5-days more than my very loved Apple Ultra and similar to the Coros Pace Pro.
Estimated life is somewhere around 48-hours with all system GPS on, with GPS only it is around 72-hours.
What is new?
Diving related functions
Microphone and speaker
The display size is increased
AMOLED option but you can still get a Solar/ MIP display
There are countless ‘added’ functions such as:
Voice recorder,
Answer phone calls,
Stunning mapping,
North up toggle,
Round trip routing,
Countdown app,
Revamp of notifications,
Strength plans and routines,
Active navigation
and so much more…
This is a feature rich Garmin and one that has something for everyone. For me, the absolute stand outs are:
The screen
The navigation function and mapping
Battery
The light which also goes red
With three sizes available, 43/47 and 51mm there is a size for everyone. My default would have been to go for the 51mm but it is huge and I have found the 47mm a perfect size. Sapphirescreen costs more, don’t hesitate, pay more ad get it.
In the past years I have used Coros Vertix, Garmin Fenix 6, Garmin Fenix 7, Garmin Enduro 1 and Enduro 2 and recently I have been using the Coros Pace Pro – which is an excellent watch, with great screen and a good price point. I compared all these watches to my Apple Ultra. I know, I know, I can hear many say, there is no comparison. BUT there is. The Apple Ultra has a stunning screen and works seamlessly with an iPhone, obviously. For navigation, if you use apps like Footpath, routing and course navigation is superb. And of course, the option for apps is endless, however, the issue is the battery. I still struggle to understand how Apple fail to address this?
The Garmin Fenix 8 while lacking in all the obvious add-on apps that Apple have, is now, with the AMOLED screen, my go to daily watch. For many, the addition of a microphone / speaker will be minor, for me it is superb. The five buttons and touch screen option make using the watch easy. If you are a Diver, the new features are superb. GPS accuracy is industry standard and the optical heart rate sensor is good with the usual caveats. The light is incredible with variable power and a red light option. The light feature is one of my most used features and is a real omission on the Coros Pace Pro. Sometimes it is the little things that make a big difference.
FEATURES
Is it worth upgrading? Quite simply, the AMOLED screen is a deal breaker for me and worth the upgrade from any solar/ MIP watch. I loved my Enduro 1 and Enduro 2 for battery life but did not like the screen, hence, I used the Apple Ultra for navigation on one wrist and the Enduro on the other to record data etc.
The Fenix 8 addresses this, I now have the perfect watch for multi-day adventures without asking:
Can see the screen?
Will I have enough battery?
Do I have a torch handy?
Can I navigate?
And, if required, can I use my credit card to pay for things?
I even have music! These are the key features I want from a watch like this. With battery life on AMOLED units starting to rival that of MIP-based units, the choice is easy.
Like I said, this is not a deep dive into the watch and all its features. It’s a summary of using the watch and would I recommend it? The simple answer is 100%. It’s the best GPS watch I have had and the level of features and functions are way beyond my needs and demands.
And on a final note, if you do not require AMOLED, the Garmin Enduro 3 is the choice to go for, although, you can only get the 51mm size. It has all the Fenix 8 features with a considerably cheaper price and considerably bigger battery…. If only they could the AMOLED 🙂
You are in the final 2-weeks for MDS The Legendary.
With this in mind, we follow up the conference calls that took place on Friday March 21st with a summary.
First and foremost, the conference calls were recorded and you can view them on YouTube, the english version is as below.
SUMMARY NOTES AND KEY POINTS
The adventure will be here soon, do not worry, keep calm, 80% of you are first time participants.
Here we will go over the key information about the race.
Logistics
Passport – keep it handy and make sure you don’t forget it! Make sure you have at leat 6 months validity.
Wear race clothing for travel including shoes and gaiters.
Take RACE PACK with all contents as carry-on luggage, this includes the food. The only items you must check-in are poles and knife/ scissors etc.
MDS admin send you a procedure via newsletter in case your checked bag gets lost.
There will also be a pre-race shop at bivouac if needed, this will not have an exhaustive amount of equipment, but it may help in an emergency.
What happens when you land in Marrakech?
At the airport as you exit, after baggage collection, there will be a welcome area on April 2 and 3rd look out for the MDS team wearing orange and blue gilets.
Board your bus
Bus schedule:
KENZI ROSE: April 2 & 3 – 7:00 AM
RAK AIRPORT: April 2 & 3 – 10:00 AM
RAK AIRPORT: April 2 & 3 – 12:00 PM
The drive to Ouarzazate is approximately 4-hour ride + mid-way break MDS will provide a snack. If you have special dietary needs, you should have submitted that on our website. You’re welcome to bring your own snack if that makes you feel more comfortable.
Drop-off at hotels in Ouarzazate – all buses stop at all hotels:
El Baraka
La Perle du Sud
Berbère Palace
Karam Palace
You’ll spend 1 or 2 nights there depending on your booking. Our staff will be present in the main hotels in Ouarzazate if you need anything.
April 4
Transfer to the bivouac
Meet at 7:30 AM in Ouarzazate to board the bus from either:
Karam Palace
Berbère Palace
6-hour transfer
1 break during the ride, lunch pack will be provided BUT I recommend you purchase items in Ourarzazate to take with you, remember dta 1 and day 2 in bivouac is self-sufficient.
REMEMBER you are self-sufficient with food BEFORE the race starts. So, you need to take adequate food, snacks etc. There is no restriction here as you carry this in your luggage.
➤ Arrival at the bivouac with your suitcase and all your gear
➤ You’ll be assigned an 8-person tent – tent numbers will be shared next week
➤ Arrival briefing
➤ Sleep
IMPORTANT – You have luggage with you this night, a great opportunity to fine tune what you will take when racing. If it is cold, you can pack extra layers. If hot, you can maybe take less.
April 5
Technical checks stay in your bivouac tent and a member of the MDS team will come to your tent and tell you when to go. Expect this to take approximately 1-hour.
You will drop your luggage at the technical check. you will not see or have access to luggage until AFTER the race when you return to Ouarzazate.
Rest in camp and prepare for the race.
April 6–12
Race Stages You’ll discover the stage details in the roadbook, given to you when boarding the bus on April 4.
The long stage will be the 4th stage.
The race will be 250km’s over 6-stage / 7-days.
A typical stage:
Early starts so you will be getting ready in the dark.
Checkpoints every 10km (+/-) with unlimited water
We recommend carrying an extra soft flask for flexibility – but remember, you carry it!
Each CP has shaded rest zones
Orange-vest staff to help if needed for any medical issue
Cold water available to cool your neck (bring a neck gaiter!)
Feminine hygiene products available at bivouacs and on course
Minimum pace is 3.5 km/h – no stress, go at your own rhythm.
End of the stage: You can refill your bottles + get a 5L water bottle to last to CP 1 the following day.
EQUIPMENT
Review the list of mandatory equipment
First night at the bivouac: Good opportunity to test how cold it gets.
Bring a proper sleeping bag,
Have with you warm layers, light down jacket, etc.
Sleeping mat is highly recommended
Make sure you have tried and tested shoes with gaiters
Foot care – trim your toenails before the race – not too short, not too long. A pedicure can be a good idea.
Bring socks you’re used to, and maybe a spare pair.
Foot care during the race:
Clean and let your feet breathe after each stage.
If you feel a blister or small injury, go see the medics immediately – don’t wait!
Rain?
Keep a rain jacket and a rain cover for your bag in your WAA pack – just in case.
Protect yourself from the sun: Hat, sunscreen, sunglasses – don’t neglect anything!
Clothing: Test your gear beforehand to avoid surprises One race outfit + one bivouac outfit is enough
Fire starter bricks – available in the pre-race shopMENT
Before the race: Food for the evening of April 4 and the full day on April 5 – whatever you like.
During the race: Plan 7 days of food: breakfast, lunch, dinner. For the last stage, only breakfast + snacks for the stage are needed. A lunch pack will be given on the return bus.
So, you need roughly 20 meals, totalling around 12,000 to 14,000 calories minimum.
Strategy – Test your meals and drinks in advance! Don’t bring 3 or 4 of the same meal unless you’re sure you like it.
Backpack weight It adds up quickly – aim to be as close to the minimum 6.5kg as possible. This does NOT include water.
Medical Advice Hygiene rules:
Never drink tap water.
Don’t share bottles or cups.
Avoid raw vegetables at hotels or elsewhere.
Stick to cooked food before and after the race.
Your digestive system will be sensitive.
Heat and stress can also cause minor digestive issues.
Don’t panic – mild diarrhea is often just your body adjusting (and it might even make you lighter!).
Limit physical contact at the bivouac.
Wash hands frequently – especially before eating or after using the toilet.
Use hand sanitizer often.
Tips for a safe race:
No self-medication If you feel unwell, don’t self-medicate.
Avoid NSAIDs like ibuprofen, Voltaren, etc. – they can cause serious complications during intense effort.
Talk to the medics instead.
No COMPEED® for blisters They melt into your skin in the desert heat and make treatment harder.
Hydration Drink according to thirst – don’t over hydrate.
Drink two diluted bouillon cubes per race day.
MDS do not provide salt tablets as they’re not recommended.
Treat pain early The earlier, the better – avoid complications.
Listen to your body Fatigue, dizziness, pain – speak to an Orange Vest!
Medical Form One week before the MDS Legendary, you’ll receive a medical questionnaire from: no-reply@logicoss.net. Filling it out is mandatory to help the medical team take care of you during the event.
Race Tracking
Friends and family can follow you on the MDS website
Live tracking page
Live webcam
EMOTION BOXES
Satellite phone
There will be some connection spots – but we recommend disconnecting and enjoying the moment.
Final stretch:
Stop training. If possible get some heat acclimation – sauna, heat chamber, hot yoga etc
Don’t stress.
Once you’re in Morocco, we take care of everything.
Enjoy it!
Any questions? Call us.
A full recap will be emailed to you next week with all these details.
It is two weeks to go, finally the big target is in your grasp, MDS The Legendary 2025 is waiting! To all intents and purposes, your training is now done. You will not get fitter in these last 14-days, only more tired, more stressed and potentially injured. Accept that the work is done, other than some easy runs or walks to keep moving and some planned heat acclimation, use the extra time that would have been used for training as planning time.
DON’T PANIC!
If you have got this far, you are in a great place.
When you break the race down, here are my TOP 20 TIPS of what to focus on for Marathon des Sable – The Legendary.
Photo by Ian Corless
MEDICAL
Make sure you have all the medical requirements fulfilled and an up to date ECG as specified in MDS rules and regulations. There can be no compromise here. The MDS medical time, quite correctly, are adamant that all protocols must be adhered to. This is for your safety.
The organization provide a medical certificate which you must download and you must have a resting electrocardiogram (ECG) report plus graph, dated less than 30 days before the start of the race.
The original documents are to be presented during the administrative, technical and medical checks on the admin day in bivouac. Failure to present these documents will incur penalties (see ART.27 et 28).
Note:
The signature and the stamp of the doctor must be applied on them.
Only the original documents, dated and signed, will be accepted (photocopy is not valid).
TRAINING
Well, we are all individuals, we all have different abilities, we all have different goals, we all have different free time and the list could go on. Importantly, keep the balance of training days the same. If you typically run 5-days a week, maintain those 5-days and reduce the volume/ intensity.
The Taper:
Week 2: 40km or 4.8 hours
Week 1: 20km or 2.4 hours (race week)
Your body needs to keep alert and active. So make sure you add some stimulus in this taper period, short periods of faster running and/ or hill work are ideal. However, do all this with the priority not to get injured. Now is not the time to get a niggle, a sprain or a problem.
ACCLIMATE
In the final two weeks of taper you need to hone in on acclimation to heat and prepare the body.
Don’t leave this to the last minute, plan ahead, especially if using a heat chamber. Heat chambers are limited and obviously, time slots are limited.
If you do not have access to a heat chamber think of other options: sauna, hot baths, bikram yoga, adding layers when running, or if you are lucky with time, arrive in Morocco early and taper in a real situation.
EQUIPMENT
You will have been mulling over equipment for months and you may well have tweaked and changed your choices. Now, with 2-weeks to go, this is the time to make sure you have everything you need and also understand what it all weighs.
Clothes must be comfortable and not rub.
Shoes fit perfectly, give no hot spots and are suitable for the desert environment and have gaiters.
You need a minimum of 2000 calories per day. Lay food out for each day and have a spreadsheet that itemises everything and shows the weight and calories.
Where possible, re-package food in smaller and lighter packaging. Particularly important with dehydrated meals. Read HERE
TRAVEL
Runner’s are required to be at Ouarzazate Airport on the morning of Friday April 4th. Travel is for you to plan, flights are no longer provided by the MDS organisation, however, they do offer a free transfer service from Marrakech.
To get to Morocco and Ouarzazate, you can arrive at various airports:
Ouarzazate airport – Fly to Ouarzazate before the race and spend one or more nights in a hotel (at your own expense), then come to one of the meeting points on the morning of April 4. You must arrive no later than April 3.
Marrakech airport – Shuttles will be organized on the morning of April 2 and 3, 2025, between Marrakech and Ouarzazate (5-hour journey).
Travel in your run clothing including your run shoes with the gaiters. Yes, you are going to look somewhat ‘special’ at the airport but trust me, luggage goes missing and you do not want to be the person standing in the Sahara watching your dream slip away because of lost luggage.
Take your run pack with all contents for the race as carry-on. You can take pretty much take everything: food, sleeping bag, essentials etc. The only items you cannot take are run poles and knife-
Take spare items in your hold/ ckeckin luggage. MDS varies considerably in temperature, we get hot and cold years. Never assume it will be hot. You have the opportunity in bivouac to fine tune equipment before admin.
Purchase food and drinks at the airport to take on the plane. Also consider when you land in Morocco, you will have an approximate 6-hour bus journey to bivouac 1, take food and drink with you for this trip. However, MDS do ptovide you with a packed lunch.
Have cash with you, depending on which airline you use, card payments are not always possible, also, in Morocco, cash is king.
ARRIVAL
Runner’s are required to be at Ouarzazate Airport on the morning of Friday April 4th see above.
Runners will then fill buses, road books will be given and then you transfer to the desert. Expect 6-hours.
At bivouac you will find your tent and settle in.
REMEMBER food is now NOT provided and you therefore need to feed yourself on arrival day and admin day. There are no restrictions on weight or calories here, so, take as much as you want and plenty of variety, this includes drinks. Only water will be in camp.
As mentioned above, until admin, you have your luggage with you, so, you can have more layers, a more comfortable inflatable bed and some luxuries – consider what will make these days more pleasurable and comfortable. Importantly, you can fine tune your race pack with more or less layers based on the weather forecast and conditions.
ADMIN DAY
On admin day, prepare all your kit and make sure you have everything prepared and ready. Also make sure you have all mandatory and essential kit. Once you have passed through admin, your luggage is taken away and you will not see it again until after the race when you return to Ouarzazate.
Race self-sufficiency actually only starts the following day with stage 1.
Admin used to be a long and lengthy process, however, the system changed in 2024 and it was fast and seamless. Make sure you have a drink and snacks while waiting. A top tip is carry an umbrella to protect you in case of a very hot day.
RACE
The race will be 6-stages over 7-days. The distance will be 250km’s and the long day will be stage 4. There will be no Djebel El Otfal and Merzouga Dunes are back. Cyril Gauthier described the route as very beautiful and very tough. There will be a great deal of soft sand. Listen to a podcast where this is all discussed Countdown to MDS The Legendary 2025 – Two
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
Ease in to the race. Respect the challenge ahead. A slower and calmer pace on stage 1 and 2 will be rewarded on stage 3 and especially on stage 4, the long day. Remember after the long day you have a rest day. Stage 5 will almost certainly be a marathon, stage 6 a half marathon, plan for this physically, mentally and make sure you eat well to have the energy.
AFTER THE RACE
You will cross the finish line and be given a medal.
You will then be requested to board coaches that will be waiting for you. As each bus fills, it will depart for Ouarzazate, expect a 6-7 hour journey. A packed lunch will be provided.
On arrival in Ouarzazate, you will go to your hotel, your luggage will be waiting and then you have free time, dinner will be at your hotel.
The following day is a free day. In the evening it will be the awards ceremony.
Departure day, please make sure you check details for transfers to Marrakech if that is applicable for you.
Interested in another MDS event in 2025?
A full calendar of dates and destinations are available HERE
Nepal, the magic of Nepal. If you haven’t experienced it, you need to experience it! If you have experienced it before, you already know that you need to experience it again.
The ETR – Everest Trail Race, provides an opportunity to immerse yourself, to experience on foot, a journey through the heart of this magical place. The race takes place over 6-stages, a total of 170km’s with a combined elevation gain/ loss of 26,000m. A self-propelled adventure through the Himalayas reaching a maximum altitude of 4104m.
Now in its 11th year, ETR, taking place November 10th to 22nd, has become a bucket list adventure for those looking to combine travel, tourism and adventure in a package designed to provide the maximum return on the shortest amount of time.
The noise, the bustle, the chaos of Kathmandu, it needs to be experienced. It’s a cacophony of explosive elements. The transfer from the airport to the hotel gives an indication of what is to come.
Before the admin protocols begin, a day of leisure in and around Kathmandu allows for key visits to the Monkey Temple and Patan. It’s always a shock to the senses, an assault of noise and colour and yes, poverty and hardship.
The Nepali people have hard and tough lives, and in Kathmandu you get to fully appreciate the highs and lows of this. One thing is for sure though, you will soon fall in love with the Nepali people, they are the salt of the earth.
The following day, the journey to camp 1 begins, a bus drive from the noise and bustle of the city to the wild remote landscape of the Himalayas. The views for ever changing, you get to see the variety that this region brings before arriving at camp, tent allocation and a first night under canvas. The next day, the adventure begins with stage 1.
The following 6 days takes you on a journey of both physical and mental as you leave the remote and wild farmlands heading toward the majestic beasts of Lhotse, Ama Dablam, Nuptse and of course, Everest.
The early stages avoid the classic trekking routes as the participants make their way towards Lukla. Remote, isolated and free from tourism, stages 1-4 show the ‘real’ Nepal, the difficulty of life here and the harshness of weather and land. Days are warm, nights are cold.
Traveling in a semi self-sufficient manner, participants carry all they need for the journey – sleeping bag and clothes. The race organization provides a place to sleep, breakfast and dinner and en-route, there are sporadic aid stations to provide essential calories and replenish water.
Stage 5 provides a magical journey passing through Namche Bazaar, up and onwards to the eventual finish line at Tengboche Monastery, the backdrop of the key Himalayan peaks making this, arguably, the greatest finish line on the world. Ama Dablam to the right, Everest in the middle, finish lines get no better than this.
Stage 6 returns to Lukla, the ETR finish line and a night in a lodge. The following day, a return flight to Manthali and then bus back to Kathmandu and hot showers, hotel luxury and a night in a real bed with crisp white sheets.
The following day is free, allowing for relaxation, recovery and of course, a compulsory trip in to Tamil to by souvenirs before the final night awards and gala dinner.
The Everest Trail Race is a special race, one that introduces participants to a very magical place with the safety, back up and organization to make sure the journey is a special one.
Due to the nature of the challenge, an understanding and comfort with mountain terrain is required, in addition, this is a race that takes place at altitude and reaches a high point of over 4000m. Do not underestimate the difficulty this terrain and altitude brings. Daily distances, on paper, may seem very short and achievable, but they are a challenge. But hey, that is why we sign up for these things, no? If it was easy, anyone would do it.
Marathon des Sables is a simple race that often becomes over complicated by too much information. Take advice, look at websites, process the information but importantly find out what works for you. We are all individual, what works for one may well not work for another.
When you break the race down, here are my TOP 20 TIPS of what to focus on for Marathon des Sable – The Legendary.
Pack – Many packs exist on the market, without doubt, the most popular is the WAA 20ltr Ultra Bag which as designed specifically for MDS events. However, we are all different sizes and shapes, what works for one, will not work for another. Get a pack that is exactly the right size and ideally just a little too small. Remember, after each day, the contents of your bag reduce, so, too much space and you will have items bouncing around. Try, as best as possible, to go no larger than 20ltr, the more space you have, the more you are likely to take. Get your pack as close to the minimum 6.5kg as possible
Sleeping bag – You can spend a great deal on a sleeping bag, so, think about your budget. Consider, do you sleep cold or do you sleep warm? There is nothing worse than being cold at night, you really need to sleep, so, a little extra weight and a good warm night is key. However, you can be too warm! Think about layers, you can get away with a lighter sleeping bag if you are taking a down jacket. If you have a jacket, you can sleep in it inside the sleeping bag for added warmth. If it is cold, make sure you cover your head, most heat is lost here.
Jacket – At a minimum take a windproof jacket such as the WAA wind running jacket. I always recommed taking a small and lightweight down jacket, many exist and the most popular are by Mont Bell, Haglofs Yeti/ Nordisk etc. A down jacket is idal for sitting around camp and as extra warmth imside your sleeping bag. Of course, if on admin day the weather is forecast for a week of excessive heat, you can decide not to take it. However, having the option is important. Recent MDS events have had varying weather and jackets have been essential.
Clothes – You just need what you will run in. However, a spare pair of socks is commonplace. No need to get new clothes and don’t worry about colours. The most important is that they are comfortable and they do not rub or chafe. Consider an option for post-run so you can be warmer and fresh, this allows run cloths to be washed through and dry, if you so wish.
Sleeping Mat – A mat is optional but I 100% recommend. You spend a great deal of time in camp sitting and sleeping. Comfort is essential and a good sleep is needed to aid recovery. Many options exist and you can get excellent products well under 400g that give you a great nights sleep.
Shoes and Gaiters – Shoes are so important. They must be comfortable, cause no irritation and they must have gaiters. A slightly wider shoe is recommended BUT be careful on advice of going a size and/ or sizes bigger. A shoe that is too big allows the foot to move, a moving foot causes friction, friction results in blisters. A thumb nail of length above the longest toe (this may not be the big toe) is recommended.
Food – You must comply with the minimum requirement of 2000 calories per day, of course you can take more. Think about what will work for you in the Sahara. What tastes good at home, may not taste good on day 3 when you are tired. MIx sweet and savoury and remember, as days pass, preference shifts away from sweet. Balance fats, protein and carbohydrate. Think about the option for recovery drinks that can be taken immdiately post-run to speed recovery and then follow with a meal. Consider if you will heat water for food, if not, will your food work with just water? And if you need coffee, look no further than NO NORMAL tubes.
Stove – The decision to use a stove is another question mark but it would appear that most runners like that hot water option. Remember though, you can make a fire from twigs, shrub and branches that surround bivouac. Pot – A pot or mug is now more essential than pre 2024. The main reason? When 1.5ltr bottles were provided, runner’s would cut them down and make a mug or pot, this option now does not exist, so, take a small titanium mug.
Water – You must be able to carry 1.5ltr of water, typically 2x 750ml bottle on the chest. However, should you wish, you can take a bladder or soft-flasks. The choice is yours, however, remember soft-flasks and bladders can puncture, so, use caution. Make sure you plan for and have the option to carry an additional 1.5ltr of water – if excessive heat occurs, the race may provide this option. Also, on the long day, the race has provided the option for extra water in the past based on course accessibility and the distance between cp’s, be prepared.
Salt Tablets – These are no longer provided and it is mandatory to carry 14 stock cubes at the start of the race. Do your research and find out what works for you.
Feet – Look after them, along with dehydration, blistered and damaged feet are a key reason for failure in any multi-day race. Prepare them before the race especially trimming nails back and knowing what socks work for you. After each day in the race, clean feet, allow them to breathe and look after them. Get any sore or hot points addressed immediately.
Mandatory kit – You are supplied with a mandatory kit list and you MUST have everything on that list.
You – Prepare mentally for the challenge. Often, the race is completed through mental grit and determination and not physical ability. Accept you will have low and high points. If it was easy, anyone would do it. You are in for the adventure of a lifetime, embrace every moment and second. This is a life changing journey and when it’s over, you’ll be desperate to return.
HEAT TRAINING – Plan to acclimate for heat in the two weeks before the race. Options exists from heat chamber, bikram yoga, sauna etc. Read an article HERE on Heat Acclimation by Dr Jodie Moss.
Training – With weeks to go, your training is nearly done. Don’t over do it. Taper gradually, be fresh for the race and in the final two weeks before the race plan heat acclimation so you are prepared ready for stage 1.
Photo by Ian Corless
Walking – Many think they will run 80% and walk 20%, if you are lucky, it’s the other way around. Make walking a positive, make walking fast, make walking productive.
Photo by Ian Corless
Poles – For many, poles are a huge advantage. They are like 4-wheel drive and without doubt, they make you walk faster. But you must train with them and learn how to use them. Get lightweight carbon ones that fold, Black Diamond and Leki are the best options.
Equipment – Keep it to a minimum. Luxuries are not needed unless they make the journey better. Make sure your pack is as close to 6.5kg as possible. Leave your phone at home or in your luggage. The only luxury I would take is a lightweight way to play music.
Friends – You will share a tent with 7 other souls. These are your brothers (and sisters) in arms and they will become friends for life. You will share the highs and lows. The desert bond is incredible. Find great tent mates and plan your group in advance of the race.
Admin and Preparation –
Take essentials on the plane and wear your run apparel and shoes. That way, should a baggage disaster happen your chances of racing improve.
Take food with you for the travel and on the plane.
The journey from the airport to bivouac 1 can be lengthy be prepared with your own snacks and drinks. MDS do provide a packed lunch.
Night 1 and night 2 in bivouac are NOT self-sufficient so take extras such as an inflatable bed, food and luxuries that you are happy to give away to the berbers. May as well have 2 comfortable nights and a comfortable day before the racing starts.
Food before the race starts is now down to you. Be prepared to have plenty of variety and remember, within reason, this can be anything!
Admin day can be lengthy multi-hour experience. Take water and snacks for when standing in line and maybe take an umbrella so you have shade.
Keep sun screen on and keep hydrated. No need to drink vast volumes – drink to thirst before the racing starts.
Make sure you have a repair kit for during the race. Accidents happen, equipment fails and the desert can be harsh.
Make sure you have a repair kit, the above is just 94g
Have additional items such as a base layer, sleeping bag liner and other items that may be on a ‘question’ list for the race. On night 1 and before you go to admin, you can make final decisions of what to and what not to take. Particularly important if you think you may be cold at night.
Remember that after bag drop and check-in you have no access to any additional items, however, you only become completely self-sufficient when you start the race. With that in mind, you can have additional food and luxuries with you until day 1 kick-off, it’s a useful tip and does mean that you can have additional comfort for a good 12-hours.
Conclusions:
Marathon des Sables is a magical and life changing journey as are most if not all multi-day races. It really is a true challenge of mind and body to race over many days, irrespective if you complete the race in just over 20-hours or 60+ hours. It’s a hark back to a more primitive time, a time without clutter and modern technology. Embrace this. Embrace the silence of the surroundings and the simplicity of placing one foot in front of the other.
Interested in another MDS event in 2025?
A full calendar of dates and destinations are available HERE
The 2025 edition of the Marathon des Sables – The Legendary is getting close, as we journey through March, we will post weekly articles to help you fine tune your preparation, here is article two.
Cyril Gauthier provides one hour of his time to discuss all things MDS, the introduction and growth of HANDI and TREK. New events such as MDS RAID MAMIBIA, MDS PERU and importantly, THE LEGENDARY.
One thing is for sure, the 2025 and 39th edition is looking to be one for the memory banks. With 80% new tracks, no El Otfal and the return of Merzouga, Cyril gives a warning, ‘make sure you take the 2 to 3-weeks before the race easy!’
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
Listen to the audio below
The show is available on SPOTIFY, iTUNES and all the other main podcast outlets.
Interested in another MDS event in 2025?
A full calendar of dates and destinations are available HERE
Much has been written about what equipment you need and require for an MDS event. In all honesty, it’s quite simple and can be broken down into 3 key sections:
What you will wear
Equipment
Food
Yes, it is that simple.
What you will wear and what equipment you need is the same for all MDS events, be that the 4-day / 3 stage MDS 120 or the 7-day / 6-stage MDS The Legendary. The only difference comes with food requirements.
One of the many things I love about MDS is that it brings out the geek in all of us. Nothing like shopping around to find the right equipment and importantly, the lightest version. However, when it comes to clothing, there is absolutely no need to buy new items if you already have items that work and importantly cause no irritation.
A clothing list would be as below:
You can see from the above, we go from head to toe. With the exception of a spare pair of underwear and socks, you will be wearing all these items. Total weight 1425g.
WHAT EQUIPMENT YOU WILL NEED
Equipment can be broken down into 3 sections:
Mandatory
Desirable
Luxury
Quite simply, mandatory is not open to discussion and you must have all these items as specified in the MDS rules and regulations HERE
a backpack WAA ULTRA BAG 20L or equivalent
a sleeping bag,
a head torch (200 lumens minimum) and a complete set of spare batteries or spare batteries with external/solar charger,
10 safety pins,
a compass, with 1° or 2° precision,
a lighter,
a whistle,
a knife with metal blade,
a topical disinfectant,
a signalling mirror,
an aluminium survival sheet,
“Knorr” type cubes (2 per day) to favorize rehydration
a tube of sun cream of 50 ml minimum,
200 euros or 2,000 dirhams
the passport or for Moroccan residents, identity card valid at least until the end of the stay in Morocco. BUT for security reasons, it is strongly recommended to have a passport valid at least one month later; failing this, AOI declines any responsibility in case of problem.
the original MDS medical certificate, filled in and signed by the doctor
the original ECG and its tracing
Sleeping Bag – Down Jacket – Waterproof
Take note that weather conditions and temperatures vary considerably. Also keep in mind, a small petit woman may well need warmer layers that a large man. Do you sleep hot? Do you sleep cold? When someone tells you you don’t need a sleeping bag, you don’t need a jacket, you don’t need goggles or you don’t need x, x, or x, take this advice and then ignore it. The best advice I can give, be prepared! Be prepared for all eventualities and then fine-tune equipment very close to the event, even at the event location on admin day so that you can make sure you have the appropriate equipment based on the current weather forecast. And yes, it can rain!
A full equipment list would look like below:
The above list weighs 3069g and this includes the MDS Road Book and the Spot Tracker, both items provided when in Morocco. You will notice there are no luxury items.
We then can look at DESIRABLE and LUXURY.
You may consider poles to be desirable, in all honesty, I think for most at MDS events, they are becoming almost essential. Of course, if you are a runner, you do not need them. Just lightweight, folding carbon poles. I recommend Leki Ultralite FX One. A watch with GPX and great autonomy such as Coros Vertix and/or Garmin Enduro. If you don’t have a watch with a good battery, you are then requiring a battery pack and for me, a battery pack falls in the luxury list.
As for luxury, you absolutely MUST keep luxury items to a minimum, I consider a phone to be luxury at an MDS event. The only item I would consider is an MP3 player with great battery life and lightweight earphones.
FOOD
MDS 120 are 4-days and 3-stages, The Legendary is 7-days and 6-stages, so, you need to adjust the requirements accordingly. The typical rule is you must have 2000-calories per day. For The Legendary this equates to 12,000 calories as a minimum requirement, however, I think you are better assuming 14,000 calories.
Food is personal, so, make sure you understand what you require and make sure you have a balance of fat/protein/ carbohydrate and make sure you have sweet/savoury based on your taste requirements. Note that as days pass, the need for sweet tends to shift to savoury. Try and test all food before racing.
Also consider if you will have hot or cold food. Not all food rehydrates well with cold water.
Also, a large man, say 6ft 2″ and 85kg will require far more food than a woman who is 5ft 2″ and 55kg. Keep this in mind and use the minimum 2000 calorie as a guide.
Prepare food bags, a bag per day. That way it is easy to control what you eat.
Need coffee, check out NO NORMAL. Yes, coffee in a tube.
6-stage and 7-days at The Legendary could look like above with 7-dehydrated breakfasts and dinners and then a combination of snack food for during and post each stage. Typically you can expect food to be between 4000 and 4500g. My list above comes out at 4048g.
The 2025 edition of the Marathon des Sables – The Legendary is getting close, as we journey through March, we will post weekly articles to help you fine tune your preparation.
Following on from the 2024 edition, the longest in MDS history, the 39th 2025 edition will follow a similar format and distance. The event will take place over 6-stages/ 7-days and notably, the ‘long day’ was stage 3 in 2024, for 2025 it will return to stage 4.
All 6-stages will be timed as in 2024, previously, the charity stage was not timed.
Although the race has fluctuated in distance over the years, a distance of +/- 250km’s should not come as any great surprise and training in the build up to the event should have been planned with this in mind.
6 timed stages does make a considerable difference and that should be considered. In 2024, the long day coming on stage 3 was an extra challenge, for 2025, it returns to stage 4! Depending on how fast you complete the long day, you can have a full day and night as recovery before stages 5 and 6.
Daily distances are typically never disclosed before the race and the jury is out if the distances will be announced pre arrival in Morocco, watch this space! However, it is pretty easy to guess on approximate distances.
The 2025 MDS Legendary will look (potentially) like this:
Stage 1: 32km (day 1) running total: 32km
Stage 2: 38km (day 2) running total: 70km
Stage 3: 36km (day 3 running total: 106km
Stage 4: 80km (day 4 and 5) running total: 186km
Stage 5: 42km (day 6) running total: 228km
Stage 6: 21km (day 7) running total: 249km
Total: 249km
Three key considerations:
Expect more sand, anticipate no Djebel El Otfal and expect Merzouga Dunes. With the above information, you now have at least a template and guide for which to plan around.
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
SCHEDULE
Photo by Ian Corless
Day 1: Arrival in Morocco, transfer by bus to the bivouac in the desert, installation and overnight stay in the bivouac wih self-sufficiency.
Day 2: Day of technical, administrative and medical checks. Overnight in bivouac with self-sufficiency.
Day 3: First stage, overnight in bivouac.
Day 4: Second stage, overnight in bivouac.
Days 5: Third stage, overnight in bivouac.
Day 6 and 7: Fourth stage, the long one” – lasting 2 days, overnight in bivouac.
Day 8: Fifth stage, overnight in bivouac.
Day 9: Sixth stage, medal at the finish line, then bus transfer to Ouarzazate, overnight in hotel with half-board accommodation.
Day 10: Free day in Ouarzazate, awards ceremony, gala evening. Overnight at hotel with half-board accommodation.
Day 11: End of adventure, transfer back to airport.
BIVOUAC
Remember, from the moment you arrive in bivouac you are self-sufficient. So make sure you bring food/drink (water is provided) to cover the days before the race starts. This food can be in any form and weight as you do not need to carry it, so, be creative. Rachid for example makes a Tagine in camp…!
Also remember, you have your luggage with you before the admin protocols. So, bring extra items, warm layers, spare kit etc. That way you can fine tune equipment in a real situation. Particularly helpful when judging climate conditions. DO NOT assume that it will be hot, recent history has shown that temperatures and conditions in the desert are changing – MDS Morocco in October had rain and flooding. The recent MDS Morocco Atlantic Coast had extreme wind, cold temperatures and rain. Be prepared!
ADMIN DAY
You will have your luggage with you in bivouac before admin day. You can make last minute adjustments if required. Be prepared and make sure you comply with all rules and regulations. A pack must have a minimum weight of 6.5kg PLUS water (1.5L). You must have a minimum of 2000 cals per day. You must have ALL the mandatory kit.
SALT
The new revised mandatory requirement for the race requires 14 broth cubes – these cubes are known to be salty. You have no choice here, you must have them. In 2024 many questioned the validity, however, during and post the event the general consensus was very positive. Take note here, not all cubes dissolve the same in water, so, make sure you find a cube that works such as Knorr. My advice is to plan a strategy that works for you. Listen to my podcast with Andy Blow from Precision Hydration HERE. Remember, this is a self-sufficient race, so, be prepared to be self-sufficient and have a plan/ strategy that works for you.
WATER
Another key change from 2024 is water and how it is provided. In principal, once you start on stage 1, water is unlimited. No longer are you provided 1 or 2 1.5ltr bottles at checkpoints. Now, the blue coats will pour water from jugs in to your bottles. If you stand at a CP and then drink a full bottle, it will be refilled.
Another key note to consider is that should conditions dictate or should the organisation think that additional water will be helpful, water stations may be added between CP’s. This is very important. Typically (conditions and terrain allowing) CP’s are 10km’s apart, therefore, you may heave an additional water station at say 5km’s.
The long day may (tbc) have a requirement that you can carry extra water capacity? This extra water would potentially be provided in a 1.5ltr bottle, so, either have an extra bottle to decant this to, or, have a system to carry a 1.5ltr bottle.
After the stage finishes, water is then rationed and you are provided with 1 large 5ltr bottle. This water will be needed for your hydration post stage, cooking dinner, cooking breakfast and your water allowance to CP1 the following day. If you want to wash, that also comes from the 5ltr allowance, so, make sure you drink and eat and understand what water capacity you need before taking a wash.
FEET
Along with dehydration, damaged feet are a key reason NOT to finish MDS. Make sure you have correct fitting shoes, the right socks for you and you know how to look after your feet. Read HERE and HERE.
SAFETY
MDS has strict protocols for your safety. You will see fast response vehicles (buggies) designed to gain fast access to the most difficult and challenging parts of the desert. In addition, there are 4×4 vehicles situated throughout the course.
Each runner is using a tracker attached to their pack. This allows MDS to follow you and keep an eye on your position, it also has an emergency button which notifies the MDS team of your need for immediate response and attention.
There are also medical runner’s. These are trained medical staff who will participate during the race. They will be on the course with you and in certain scenarios, they are able to provide immediate care or attention to those who need it. They have a different coloured number so you can identify them.
Medical team personnel are trained and equipped to provide immediate attention at any location within the desert.
Finally, water is not rationed during the race, so, if you need more liquid, you can have it! Also, at key CP’s, iced water is available to enable cooling. This will be poured on your head via a blue coat volunteer. Orange jackets handle medical emergencies.
MANDATORY EQUIPMENT
Needless to say, despite what some believe, but mandatory equipment is mandatory!
Pack such as WAA Ultra Bag 20L
Minimum capacity of 1.5 litres of water
Sleeping bag
Head torch and spare batteries (you can have a charger/ solar charger)
10 safety pins
Compass with 1 or 2 deg precision
Lighter
Whistle
Knife
Topical disinfectant
Signal mirror
Survival blanket
14 cubes of broth
Sun cream
200 euro or 2000 dirhams
Passport or ID card
ECG (original doc) and medical
Roadbook (supplied on arrival)
Make sure you comply with the very strict regulations and timeline in regard to ECG and medical form.
FOOD
You need ** 14,000 calories of food, 2000 calories per day. However, 12,000 is mandatory. You can of course carry more than this, but I consider 14,000 is the minimum with the rest day. You must be able to prove the calories, so, if you decant food into lighter or different packaging, make sure you keep the nutritional information.
** Adding as clarification:
2000 calories per day, it’s a 6 stage race
BUT remember the rest day.
I see the calories as below BUT YES 12,000 cals to comply with rules.
Stage 1 : 14,000 cals – Day 1
Stage 2 : 12,000 cals – Day 2
Stage 3 : 10,000 pls – Day 3
Stage 4 : 8,000 cals (the long day) – day 4
Day 5* : 6,000 cals (rest day)
Stage 5 : 4000 cals – Day 6
Stage 6** : 2000 cals – Day 7
*Day 5 you may still be running/ walking and/ or in camp for the rest day and will need 2000 cals.
**Stage 6/ day 7 you technically only need breakfast and snacks for the stage.
WHAT YOU NEED
In addition to mandatory equipment and food requirements, you need essential items to complete the race. Use the list below as a guide:
Run top (maybe with long sleeves)
Neck roll/ Buff
Run shorts/ skirt or similar
Socks (plus maybe spare socks)
Shoes with gaiters (make sure you have the gaiter velcro sewn on well in advance)
Hat (consider cover for the neck too)
Sunglasses (make sure they have good protection and if they fit well for protection in sand storms)
Watch
Warm layer (windproof and maybe lightweight down jacket)
Foot care
Hygiene products
Toilet roll/ wipes
Lip balm
Blind fold
Ear plugs
Spoon
Pot/ bowl*
Stove**
Fuel cubes**
Sleeping mat
Pillow
Flip flops or similar
**Stove and fuel only required if you plan to heat water
*Pot/ bowl or similar will be required as now it is no longer possible to cut down a 1.5ltr bottle
Recommended
Many things can happen in a self-sufficient race and yes, equipment can fail. So, think about on-the-go repairs and what you may need.
Zip ties
Gorilla tape
Super glue
Sewing kit
Cord/ thin rope
Top Tips
Keep the pack weight as close to the minimum 6.5kg as possible, additional weight is additional stress that you do not need.
Keep luxuries to a minimum, they only add weight. A super light Mp3 player (with good battery) and earphones is the only luxury I would consider.
Accept that this is a tough challenge, you will be stripped back to a survival mode. You may not wash, you will get dirty, you will get smelly. Accept it.
Start slow and ease into the race.
Photo by Ian Corless
Poles can be a lifesaver and I recommend them but you must learn to use them. Those at the front do not need poles, they can run.
Learn to walk, walk and walk. Many go to the desert with the expectation of running 80% and walking 20%. The reality is it will be the other way around.
Look after your feet and start with the correct shoes for you.
Take a sleeping mat or pad. You only need to do three things: run, eat and sleep. Sleep and comfort is important for recovery.
Make sure you check the full rules and regulations HERE
IAN CORLESS 