MDS THE ULTIMATE GUIDE

Posted on July 17, 2025 by talkultra

The MARATHON DES SABLES is a unique adventure of 250km’s spread over 6-stages of self-sufficiency, shared by thousands of enthusiasts, in 2026 it celebrates 40-years. In 2017, another format, HMDS was born with 70 to 120km distances, spread over 3-stages and 4-days.

Since 2024 there has been a significant changes for the MDS brand. The ‘HMDS’ format while still following the same protocols and format has now dropped the ‘half’ title and moving forward, events will be called MDS 120 Jordan, MDS 120 Morocco, MDS 120 Cappadocia and so on.

To differentiate the full distance race of 250km’s, Marathon des Sables will now be known at MDS Legendary, reflecting the legendary status of this iconic event and its long history as a pioneer of the stage racing and multi-day format.

Cyril Gauthier, a new era for the race ©iancorless

All the races are now owned by the same team and while many may be familiar with the format and protocols for the shorter distance races, MDS Legendary since 2024 has had some significant changes.

Camp life and the desert, it is special. ©iancorless

Since 2024, MDS has expanded beyond its roots with MDS 120, the exploratory MDS TREK, the demanding MDS RAID, the mind-bending MDS Crazy Loops. and MDS ULTRA – Morocco. And the inspiring, MDS HANDI. Each one a new take on the same promise, to push the limits of what a runner can handle.

MDS EVENTS

MDS The Legendary
MDS 120 Atlantic Coast Morocco
MDS RAID Namibia
MDS 120 Cappadocia
MDS Crazy Loops – currently 2 locations in France.
MDS 120 Fuerteventura
MDS 120 Morocco
MDS Trek Morocco
MDS Handi Morocco
MDS 120 Jordan
MDS 120 Peru*
MDS ULTRA – Morocco

* Every 3-years.

WHAT IS MDS?

MDS is a self-sufficient race taking place over 3 to 6-stages.

MDS Legendary is the iconic 6-stage race (over 7-days) with a distance of 250km (+/-) based on the route, terrain and difficulty. There are no options available on distance and participants are self-sufficient for the entire race, the only exception is the provision of water and a shared tent (bivouac) with 7 other participants. An example of 2024 distances:

Stage 1 : 31.1 km
Stage 2 : 40.8 km
Stage 3 : 85.3 km (over 2 days)
Stage 4 : 43.1 km
Stage 5 : 31.4 km
Stage 6 : 21.1 km

MDS 120 events start at 70, 100 and 120km for the shorter race format, depending on the race destination, there are 2 or 3 distances available. To clarify, this is not 2 or 3 different races, but the same race with the option to choose what distance you run or walk. As an example, the route is divided into 3 stages (4-days), to be completed at your own pace: walking or running.

– 70 km
– 100 km
– 120 km

Here is a breakdown of each stage:

– Stage 1: 25km – 30km
– Stage 2: 20, 40 or 60km
– Stage 3: 25km – 30km

The choice of the format is made at the registration. However, you can adjust it until the time of MDS.

MDS RAID follows a similar format to MDS 120.

MDS TREK is not self-sufficient and while similar to other MDS events, the format is much more a holiday experience, ideal for first timers or those who are looking for an active travel/ relax experience. Read more HERE.

THE MDS FORMAT

MDS The Legendary and MDS 120 events follow a similar format, however, there are key differences:

MDS The Legendary is a 10-day experience

MDS 120 a 7-day experience

In both scenarios you arrange travel to the relevant destination, arriving with adequate time to meet the MDS team at a designated meeting point and time. This may mean you need to arrive one day in advance to ensure you are able to meet the schedule as stipulated. From here, the MDS team then transport you to the start of the race.

For MDS Legendary this will be a flight to Marrakech and free transport is offered to Ouarzazate.

For MDS 120 / TREK / RAID and ULTRA events, the meeting point will be a specific airport for transfer to hotel.

MDS The Legendary use classic Nomad tents that hold 8-participants. By contrast, MDS 120 events use individual tents organised in cells of 6. TREK has upgraded tents, RAID combines solo tents and a star night, MDS ULTRA will be hotels except when racing.

Post-race you will be transported to a hotel and an awards ceremony and gala dinner will take place.

EVENTS

MDS LEGENDARY the iconic 6-stage, 250km race celebrating 40-years in 2026.

MDS 120 (used to be HMDS) this is 3-stages over 4-days with distance options of 70/ 100 or 120km.

MDS TREK this is similar to the MDS 120 format, however, there is no self-sufficiency, more comfortable accommodation and additional facilities, an excellent introduction to the MDS.

MDS RAID an event for more experienced athletes that is undertaken in teams of two, over approximately 90-120km’s, typically, two distance options are provided. The format is similar to MDS 120 with 3-stages over 4-days. One night will be undertaken under the stars with no bivouac.

MDS ULTRA new for 2025, a 100-mile or 100km single stage race with a 40-hour cut off.

MDS CRAZY LOOPS three new events for 2025 undertaken in ski resorts, the format is to run as many loops as possible in 24-hours. The loops will be typically, 3-5km’s in length.

MDS HANDI an inspiring inclusive event to provide wheel chair athletes an opportunity to participate with team members.

THE RACE CONCEPT

You carry all you need for the race. ©iancorless

Both race formats, MDS Legendary, MDS 120, MDS RAID and MDS ULTRA require participants to be self-sufficient for the whole race.

What does this mean?

Quite simply, you must wear and carry all you need for your race experience with the exception of the tent / bivouac. MDS ULTRA will not require a bivouac or same kit requirements as MDS Legendary, Raid or 120.

It may sound daunting but it is not, it’s actually quite simple. You need to address the following points:

What you wear.
Equipment you need to participate.
Sleeping.
Food.
Cooking equipment. (You can purchase fuel blocks in bivouac)
Water.

WHAT TO WEAR

Hat to protect from the sun with optional neck protection.
Shirt (short or long sleeve) with adequate protection from the sun.
Shorts, skort or similar.
Socks.
Shoes with appropriate protection and durability for a desert environment with a gaiter (typically sewn on) to keep sand out of the shoe.

WAA is a partner for MDS have specific equipment for desert/ stage-racing.

Because you have entered a MDS event, there is no need to buy new apparel and shoes. Quite simply, if you have items that work, are comfortable, cause no problems or irritation, there is no need to change them. If it aint broke, don’t break it. Shoes always create a huge debate and please find what works for you. If you ask on any forum, you will get countless recommendations but none of those recommendations are specific to you and your needs. Read an article HERE and HERE.

EQUIPMENT

Always remember that with MDS events you are either wearing or carrying everything you need for the race duration. Therefore, it is imperative that you purchase the lightest options available (based on budget) and you keep luxuries to a minimum.

Keep it simple!

MDS specify ‘mandatory’ equipment for participation as specified below:

The Road Book provides all the info about the race and route ©iancorless

A pack with enough capacity to carry all your equipment, food and water – eg: WAA Ultra Bag 20L
Water carrying capacity of 1.5L minimum.
Sleeping bag read HERE
Headlamp (which must be turned on after dark) + 1 complete set of spare batteries or battery. Make sure it has a ‘red’ mode for night.
10 safety pins
Lighter
A whistle
Metal blade knife
Skin antiseptic
Signaling mirror
Survival blanket
Soup cubes (2 per day) to help the rehydration
Tube of sunscreen
100 / 200 euros in cash
Passport or identity card (depending of the destination)
Official MDS medical certificate completed by a doctor (form available 3 months before the race).
Road book

Each runner has a tracker for safety ©iancorless

What else do you need?

A sleeping mat is highly recommended to protect from the ground, insulate and provide comfort.
A jacket is highly recommended (lightweight down) for cold morning and chilly nights. Many products exist. An excellent combination item is offered by PHD but it does come at a price – HERE.
Poles are for many 4-wheel drive in stage races, Leki are highly recommended.
Stove – if you plan to have hot water, you will need a cooking system like those provided by Esbit. Please note, you cannot use any gas stoves in the desert, you must use fire bricks which you can purchase at bivouac.
Pot – if you are using a stove, you will need a pot/ mug.
Spoon with long handle for eating. Such as a Spork.
Buff or neck roll.
Sunglasses are essential and think about protection in sand storms, goggles may be required.
Spare socks and Injinji are highly recommended.
Flip flops or similar. Many use the weight free slippers from hotels, however, they rarely withstand the desert.
Watch / GPX
Personal items: Tooth brush, toothpaste, hand gel, wipes, toilet paper, ear plugs, blind fold etc.
Emergency – Things can happen during a race, so, be prepared with some essential items such as needle and thread, superglue, zip ties, monkey tape etc. If something rips or breaks, you need to repair it.

Luxuries

MDS is and should be simple in format. Remember, you must carry everything, so, keep luxuries to a minimum. Many consider a small MP3 player, look for something small, light and with great battery.

Phones are an essential part of our daily lives, do yourself a favour and leave it at home. The liberation is extremely rewarding. Please note, phones are allowed, however, it is prohibited to telephone on the bivouac or on the course. If you want to make a phone call, you will have to move away from these places so as not to disturb anyone.

SLEEPING

A sleeping bag is mandatory, so, there is no discussion here. The combined weight of your food is the heaviest and bulkiest item, however, a sleeping bag is next. These days there are many options available and quite simply you want the lightest possible, with the smallest packing size with required warmth at a price that you can afford. Not all sleeping bags are the same, so, consider this. Down is the best filling as it is the lightest, warmest and packs small. However, ‘fill power’ is a key element of down, fill power tells you how much volume a 30-gram, or one-ounce, sample of down will take up. So, the higher the fill power, the warmer the bag will be for less weight, because that one ounce of down has larger down clusters that provide more loft and have the ability to trap more heat. These bags will be more expensive.

Brands to look at: Nordisk, Seat to Summit, Rab, PHD, Western Mountaineering, Wilsa, Lightwave and so on.

Note here, that you will also probably be taking a down jacket for warmth. This can be used as extra warmth and insulation in a sleeping bag. So, it is possible to think about getting a lighter, less warm bag and supplementing warmth with a jacket.

UK brand PHD has come up with the perfect solution with an Ultra Jacket and Desert Race Half Bag but is does come at a price. However, it is comparable with the costs of jacket and bag by Nordisk.

Sleeping mat is highly recommended. When you are not running or walking, you are sitting or lying down, comfort is key. Two options exist, inflatable or not. Inflatable provides the greatest comfort but with poor admin does have the risk of puncture. Sea to Summit provide excellent inflatable options with low weight and pack size. Exped have excellent closed-cell foam.

FOOD

The MDS 120 events (TREK not included) are self-sufficient adventures. You need to bring your own food and carry it in your bag for the duration of the race.There is a requirement that you must have 2000 calories minimum per day. Please remember that from 2024, catering is not provided at MDS The Legendary and therefore you must have enough food and calories before the race starts.

Food is the heaviest item you will carry and is essential. Don’t skimp on food. Lay food out per day addressing key items:

Breakfast (be careful they are not too sweet)
Snacks while running (bars, nuts, dried meat etc)
Post-run recovery (usually liquid form is ideal)
Lunch if applicable (this could be another meal such as cous cous)
Dinner (dehydrated meal)
Evening snack (a bar)

Where possible, repackage food to make them smaller and lighter. However, make sure you keep nutritional information for the admin day. Pack food in day bags, that way it is easy to know what you have and importantly, you don’t take food you need for the next days. Keep doing this and you will be short of food at the end of the week.

Be organised with all your items ©iancorless

Food is personal and you must find out what works for you. Remember taste chances when fatigued and in hot environments, often, sweet becomes less palatable with a preference for savoury. Dehydrated meals will often be used for key meals such as breakfast and dinner, some hydrate well with just warm water, others need hot water. So, if you are not taking a stove, test this. Basecamp food is a good website that shows what options exist. After many tests, highly recommended products are Firepot, Lyo, Tentmeals and Adventure Menu. Personally speaking, Firepot produce the tastiest meals I have tried.

Make sure you add some treats to spice up your palette.

A food list for MDS The Legendary could look like this:

Dehydrated Meals x6 672g
Dried Mango 93g x 4 372g
Porridge 59g x 7 413g
Coffee 1g x 10 10g
Peanut Butter 33g x 5 165g
Honey 21g x 8 168g
Mini Salami 10g x 10 100g
Tropical Mix Bag 194g
Sesame Bites 27g x 6 162g
Dried Banana Block 270g
Mixed Nuts 200g x 2 400g
Macademia Nuts Bag 153g
Cranberries Bag 175g
Pitta Wraps 296g

Total Weight 3550g

WATER

Water provision, particularly at MDS The Legendary and MDS 120 has changed. In past editions, water was rationed and provided at key checkpoints in bottles, typically, 10km’s apart.

In 2024, the new organisation changed this and arguably, water is now available, as required whilst racing. It is poured from jugs by MDS staff.

In addition, intermediate water stations are added when deemed necessary to ensure competitor safety.

At key checkpoints, iced water is supplied and poured by MDS staff on the heads and neck to aid cooling.

Post-race, each runner is provided with a 5L bottle of water, this is used for evening cooking, breakfast and up to CP1 the next day. If you wish to wash or freshen up, this comes from the same water ration. So, prioritise food and drinking before washing.

THOUGHTS AND CONSIDERATION

MDS is available for all, be that racing snake or someone who is looking for the adventure of a lifetime. So, keep that in mind. A top runner will have his or her pack at the absolute minimum weight and will look to survive the week racing as fast as possible. They will spend the week hungry. You, for example, may wish to carry a little more weight and have some comfort during the week. Just don’t carry to much extra weight!

The pack you wear is a crucial item that not only must fit everything you need, but it must also be comfortable and allow easy access to drink. There is no one-stop solution here. We are all different sizes and have different body shapes, so, make sure you try options.Also remember, at the beginning of the race, your pack can be around 8kg, this adds extra pressure on the shoulders, so, make sure you have enough padding and comfort. Many packs now come with waist belts and this, for many, is a great solution not only for extra storage but weight distribution. WAA have the ultra bag which has been specifically designed for the job. Osprey have recently released the Talon Velocity 20 which in testing has been superb. Don’t be tempted to get a bag that is too large, remember, the more space you have, the more you may take.

Bottles are the obvious way to carry water, typically 2x 750ml on the chest straps. I personally really dislike this format, I find it uncomfortable and unpleasant. So, find your own solution. Bladders have always been considered a NO for MDS but I personally find the solution ideal for my multi-day adventures. If you are a ‘racer’ this is not the best solution, but for most, it is ideal. As always, bladders can puncture, so, think about this.

Correct shoes and gaiters are essential. ©iancorless

Shoes will always be a debate and point of discussion. Shoes are personal and must be suited to you, the individual. Consider your gait (neutral, supinate or pronate), consider time on feet, consider your weight, consider how much you will walk (and then double it) also consider shoe drop and how much cushioning you need. It’s impossible to recommend any one shoe because of these variables. You will see top runners using a lighter shoe, remember, these shoes only need to last 20-30 hours. However, you may well need a shoe for 40, 50 or 60-hours. Do you need a trail shoe? No, you don’t need a trail shoe but I would say that many trail shoes are more durable as they are designed for the rough and tumble of variable terrain. Do you need an aggressive outsole? No, you don’t, but I do think some grip is better than none and therefore I would use a trail shoe over road. Protection? Toe box protection is a good idea as deserts include lots or rocks, far more than you may think. Do I need a size bigger? Shoe sizing does depend on what is ‘normal’ for you. I always recommend a thumb nail of space above the big toe, you don’t need any more than this. Recommendations of going a size is bigger is bad advice in my opinion. A shoe that is too large allows your foot to move, a moving foot causes friction, friction causes blisters and the rest is the same old story that I see at desert races all over the world. However, I would recommend a shoe with a little more width in the toe box, this will allow for some comfort as the days progress. If you are prone to feet swelling, discomfort, blisters and so on, get a strategy sorted before you head out to your chosen race. You will need a gaiter and while not always the case, sewing velcro on a shoe can change its shape, so, consider this. There are specific desert racing shoes now available by Salomon and Raidlight.

Poles are a godsend, buy some and learn how to use them. They are 4-wheel drive.

You can be creative with food prep ©iancorless

Food is essential, make sure it works. Hot or cold water is a consideration and make sure if using meals that need rehydrating that they work with water at desert temperature. Never assume that water will always be warm because you are in the desert, just as we get hot years, we also get cool years.

Salt is needed to keep you in balance. Many foods contain salt so look to supplement that with the mandatory food cubes. Be careful here, for example, OXO works considerably better than Knorr. Do you need alt tablets? Do your research,, find out what you personally need and come up with a plan. Listen to a podcast HERE.

Feet – make sure you look after them. With the correct socks and correct shoes, there is no reason to get blisters and despite what some people say, the majority of people do not get blisters. Read Healthy for Running and Walking.

Heat is difficult and without doubt, it’s better to adapt to heat before the race. Read about Heat Acclimation by Dr Jodie Moss.

Hygiene is crucial and difficult when self-sufficient. But set up a protocol not only for your benefit but for those around you.

Luxuries keep them to a minimum.

Toilet paper is essential, make sure you have enough and compressed towels are brilliant to freshen up when you add a little water.

Take essentials on the plane and wear your run apparel and shoes. That way, should a baggage disaster happen your chances of racing improves.

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.

FINALLY

You signed up for the challenge, you wanted to be on the start line and therefore you are responsible for the outcome. Believe me, the ‘you’ that leaves the Sahara is not the same you that entered. Arguably, you change the moment you pay the deposit, the transformation process begins. Embrace the journey and apply yourself. Keep perspective, the MDS journey is an enhancement of you as a person. It’s easy to become obsessed, ultimately the majority of runners at MDS are enthusiasts, if you keep that in mind the journey will be a complete one.

Plan ahead, formulate a long term plan and don’t rush. The sooner you start this process, the greater your chance of success and the less chance of injury. Plan stepping stone races and don’t be fooled into thinking that you need to run marathons day-in and day-out. You don’t! Training is about ALL the training you do and not about anyone run.

Commitment, training and dedication. ©iancorless

If we exclude the top 50-100 runners (who will also walk sometimes) the majority of the MDS field spend a huge amount of time walking. Learn to walk! Believe me, it’s a huge tick in the MDS box and rest assured that if you are able to walk at a good consistent pace (barring injury or dehydration) you will finish MDS.

MDS is an inclusive experience ©iancorless

You are going to share bivouac with other people and you are going to have some serious highs and lows. These tent mates will pull you through and motivate you. They will become friends for life.

Legs, lungs, heart and feet will only get you so far. The mind is what will get you to the finish. Despite the hardships and pain, embrace the journey and mentally prepare for the challenge.

MDS is a magical and life changing journey, it really is a true challenge of mind and body to race over many days, irrespective if you complete or compete. 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, eating, resting and sleeping and then doing it all again.

You can read a SUMMARY of the 2024 MDS The Legendary HERE

MDS 120 events HERE

MDS The Legendary HERE

Further reading:

How to choose a Sleeping Bag HERE

Fastpacking Guide HERE

Winter Fastpacking HERE

Walking with poles HERE

Walking efficiency when climbing HERE

Long Term Goal Setting HERE

This article was updated, July 17th 2025.

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Marathon des Sables – The Legendary : NEWS THREE – Feb 2024

Posted on February 19, 2024 by talkultra

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 – Ideally needs to be as small as possible and as close to the minimum 6.5kg weight when packed. There are many packs out there and just like clothing, packs fit in different ways, so, it is important to try many to find the best for you. I size between 20-25 Ltr is ideal. Key things to look out for: easy access to water, easy access pockets for snacks etc, adjustable to get perfect fit, minimal bounce when loaded, flexibility to compress the pack and make smaller as you reduce the contents (food you eat) as the race progresses.

Sleeping bag – Needs to be lightweight, small when compressed and warm enough for you based on your warmth requirements – are you a cold or warm sleeper? Popular sleeping bags are PHD, Nordisk Y, OMM, Sea to Summit, Western Mountaineering, Rab etc. Take care on the ‘comfort’ rating and I have an in-depth article on choosing a sleeping bag HERE.

Jacket – I always recommend a sleeping bag and jacket as opposed to just taking a sleeping bag. MDS can have cooler editions, particularly early morning or evening and having the option of a jacket is great. It also means that you can potentially take a lighter and less warm sleeping bag as the jacket can add as an additional warm layer. As an example, a Sea to Summit SP1 bag and a Haglofs L.I.M Essens jacket weighs 510g! Many brands do sub 200g jackets, look at Haglofs, Mont Bell and Y by Nordisk.

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.

Sleeping Matt – Optional but a good nights sleep is important for recovery. There are only three things to do at MDS, run, eat and sleep. Make the sleep as comfortable as possible. Two options exist – inflatable and solid foam. The choice is yours. The inflatable ones offer more comfort, more flexibility in packing but with poor admin, you do run the risk of a puncture. Recommended Sea to Summit HERE

Shoes and Gaiters – Shoes are personal and if you already have shoes that are comfortable and cause no blisters, then you have the perfect MDS shoe. Things to consider, a wider toe box is good to allow toe splay, a thumb nail of space above your longest toe is adequate, no need for more, and make sure they have enough durability for you! I say ‘you’ because Rachid El Morabity will complete the whole race in 21-hours whereas most people won’t even do just the long day in that time – his shoe shoe choice will and can be very different to what most of us need! Get your Velcro sewn on your shoes and make sure that when you get the shoes back the fit has not been altered.

Food – You need a minimum amount of calories per day specified in the race rules (2000 per day) and how those calories are made up are up to you. This for many is a difficult one. It raises many questions and yes, it’s good to find out what other people do and use but ultimately, YOU have to eat it. Food is the heaviest item you will carry, but remember, your packs gets lighter each day as you eat the contents. Re-packing food can save weight and space. Think about the the balance between carb, protein and fat and importantly, what tastes good at home, may not taste good in the Sahara.

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 – Many use a 1.5 ltr water bottle cut down as a food bowl. For the 2024 MDS, 1.5 ltr bottles will not be supplied, so, you will need a suitable pot. Esbit for example do a small titanium pot with lid.

Water – You must have the capacity to carry 1.5 ltr of water and for the long day, 3 ltrs. Water is provided by the race. For 2024, water will not be provided in 1.5 ltr bottles but will be distributed by staff at the cp’s using jugs to decant water from larger 5 ltr bottles. On the long day, an additional 1.5 ltr bottle will be provided either at the start or cp1.

Salt Tablets – Salt tablets will no longer be provided at the race and you now must have a mandatory 14 stock cubes. Of course, you are recommended to work out your electrolyte needs and plan accordingly. You are welcome to take your own salt tablets or similar product such as those provided by Precision Hydration.

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. Please note, for 2024 the venom pump has been removed and you must have 14 cubes of broth.

You – You signed up for the challenge, you wanted to be on the start line and therefore you are responsible for the outcome. Believe me, the you that leaves the Sahara is not the same you that entered. Keep perspective, the MDS journey is an enhancement of you as a person. It’s easy to become obsessed, ultimately the majority of runners at MDS are enthusiasts, if you keep that in mind the journey will be a complete one. The legs, lungs, heart and feet will only get you so far, then the mind will take over. Mentally prepare for the challenge ahead and make mental plans for how to survive and motivate yourself when the going gets tough. Laugh when you hit rock bottom. Laugh when you are going the toilet in a brown plastic bag. Laugh with and at your tent mates and fellow runners. The comradeship of MDS is quite unique, embrace it.

Training – Plan ahead, formulate a long term plan and aim for consistency.

Walking – Learn to walk. 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.

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.

Shoes – NEVER take advice from anyone online that tells you that ‘X’ is the shoe to wear for MDS unless they know you and your run style. Forget the advice about going up a size or two sizes. It’s a recipe for disaster unless you know that your feet swell? A shoe that is too big will allow your foot to move, a moving foot causes friction, friction causes blisters and the rest of the story speaks for itself. General advice is that if you have a ‘thumb nail’ of room at the front of the shoe above the longest toe, this generally works. Notice I say ‘generally’ – there are exceptions. One thing that may happen, is your foot may get wider (rarely or never longer) with the heat and additional time on feet, therefore a shoe with a wider toe box often works well for many runners.

Equipment – Minimum pack weight is 6.5kg plus water, get as close to this as you can. Additional weight is additional stress and just makes the journey harder. Luxuries are ok if they improve the journey and make it easier, music is a good example of an additional extra. I can’t really think of anything else…

Friends – Tent mates will pull you through and motivate you. They will become friends for life. Ideally find tent mates before you head out to the Sahara and plan your tent group.

Admin and preparation that you may not think of:

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 remeber, 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.
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.

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Marathon des Sables 2019 #MDS #MDS2019 – Day 1 Administration

Posted on April 6, 2019 by talkultra

Runners from all over the world assembled in Morocco for the start of the 34th of the iconic Marathon des Sables, created by Patrick Bauer, 34 years ago!

With a total of 226km’s ahead, the heat of the desert was not the only pressure the participants felt as bivouac 1 was erected in the heart of southern Morocco, close to Erfoud, after a 6-hour journey from Ourzazate.

Day-1 in camp is all about admin as all participants go through a series of checks to ensure their safety on the epic Saharan journey. Running in a self-sufficient manner for 6-days, through intense heat with only water and a tent cover supplied provides a very unique challenge on every runner. It is the reason why, ‘MDS’ as it is known, has pioneered the growth of multi-day racing worldwide.

Since 1986, the statistics show that just over 20.000 runners have participated – That is less than a ‘typical’ year at London Marathon!

To toe the line is a truly unique and life-changing journey.

This years race is a truly unique race with a seriously beautiful course laid out that will show the best of this region. Heading south from Erfoud, the runners will pass through Merzouga Dunes, and on day-5 climb the infamous Jebel Oftal.

For now though, the runners are under bivouac cover, admin day completed and with a hearty welcome from Patrick Bauer.

Tomorrow, the 34th edition starts at 0900, with a relatively easy day of 32.2km.

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Marathon des Sables 2018 #MDS2018 – Stage 4

Posted on April 12, 2018 by talkultra

The long day! It’s the day that makes the Marathon des Sables and it is the one most feared by the runners. The 86.4km’s of stage 4 are classic MDS and yes, they are beautiful km’s combining many of the elements that make the Sahara and Morocco so unique. However, soft sand and dunes are not the friend of the long distance runner, particularly when trying to cover distance as quickly as possible.

It was an epic day!

Intense heat during the day with strong winds as sunset came and then a very cold night making most runners wear down jackets to keep warm – it was a tough day for all, Rachid finished in 8:12:05 for the men and Magda 10:29:58 for the women. As I write this, 27-hours have elapsed and runners are still out on the course trying to finish ahead of the 35-hour cut off.

Camp life is key to the MDS – being self-sufficient, carrying everything you need, the only provisions are rationed water and a bivouac (tent) shared with 7 others.

The day started at 08:30 for the masses and 11:30 for the top 50.

Rachid El Morabity and Natalia Sedykh as expected dictated the pace at the front. Rachid consolidating his lead and showing the rest of the elite men who is the boss! It’s quite simple, when it comes to the desert, Rachid is the king. He glides over the terrain, almost floating – he is beautiful to watch. He dictated the day and won with a 20+-minute margin.

For the ladies, Natalia was always going to push and see if she could claw back the 1-hour penalty time and regain the overall lead. By CP1 she had 3-minutes, by CP2 Magda was catching the Russian and then after CP4 it was all over… Natalia broke with the pressure and was forced to ease up eventually finishing 6th on the stage.

For the men, Rachid’s brother, Mohamed, followed in the footsteps of teacher and once again placed 2nd, 8:33:52 to Rachid’s 8:12:05. France’s Merile Robert excelled finishing 3rd 8:43:35 and Lithuanian Gediminas Grinius finishing 4th. The ever-present Abdelkader El Mouaziz had a tough day finishing 5th in 9:19:09.

Magdalena Boulet from the USA showed her strength at long distances and dominated the stage running a clever race firstly behind Natalia and then passing her and running strong all the way to the line in 10:29:58.

With Natalia’s explosion, it was all to fight for for the ladies podium and Bouchra Eriksen once again showed real consistency finishing 3rd ahead of the UK’s Gemma Game, their times 11:22:36 and 11:29:00 respectively. The UK’s Anna Marie Watson had a bad day with stomach issues and finished 9th. This opened the door for The USA’s Emily Kratz and Jacqueline Mariash to finish 4th and 5th in 12:08:49 and 12:24:15.

With the marathon stage tomorrow, the podium looks set with Rachid and Magda the 2018 Marathon des Sables champions.

The long day though is really so much more than discussing the elites who seem to run with ease over the harsh terrain. The day is about all the runners, the mid-packers, the slow, the runner out of their comfort zone, the runner looking for a lifetime achievement, the runner looking for adventure, the runner with a mid-life crisis – the long day changes people and it changes me as I experience their journeys. The lows of a withdrawal at a CP or the highs of a hard fought finish.

THIS IS THE MDS!

It brings a tear to me eye as I document the journey from early in the day, through the night and into a 2nd day.

I have heard ultra runners say that the MDS is easy. It is not! Trust me, it is not… The cut-off times are generous but ask yourself, running or walking, would you like to be out there for 35-hours?

I am honoured to document this race and I salute all those who tried this year and failed. It is not a failure… trust me! You put yourself on the start line and risked a great deal. You will be back.

For those who fought sleep deprivation, hunger, blisters, the cold, the heat, tired aching muscles and so much more – congratulations. You have achieved something quite incredible this long day. With ‘just’ a marathon to go. The 2018 MDS is on paper, ‘in the bag!’

Full results HERE

Overall GC going into the last official stage:

Magdalena Boulet 20:51:40
Bouchra Eriksen 22:05:02
Gemma Game 22:30:52
Natalia Sedykh 23:47:31
Anna Marie Watson 24:24:21
Rachid El Morabity 16:04:08
Mohamed El Morabity 16:37:30
Merile Robert 17:07:55
Abdelkader El Mouaziz 17:28:08
Gediminas Grinius 17:58:58

Marathon des Sables PERU 2017 #MDSPeru – RACE DAY 2

Posted on November 29, 2017 by talkultra

Gediminas Grinius did not have a good day yesterday, his stomach was angry with him and he had a tough first experience of the Marathon des Sables Peru. Today, however, he was refreshed and with new energy. He dictated the early pace for the 42.2km from Coyungo to Samac. In reality, he pretty much led the race until Remigio Huaman and of course, Rachid El Morabity closed in on him and passed him.

Rachid ran very relaxed in the early stages, he is known for this! He likes to take his time, settle in to the day and then push hard, close the gaps and then lead from the front for victory. It was a text book day for the Moroccan. He seemed to revel in the arena in which he had to play! It was a stunning day and very different to Morocco. Big landscapes, high dunes, canyons, rivers, moon like landscape, there colours of sand and some intense heat and strong winds.

From the gun, Grinius, Huaman and Erik Clavery seemed on a mission after day 1 not going to plan. Huaman and Clavery had lost 2nd and 3rd places due to the heat and dehydration and it obviously had motivated them to come back and try again. Grinius ran ahead and Huaman closely followed. Clavery ran in 3rd and Julien Chorier, who placed 2nd on day 1, ran with El Morabity. Grinius was looking strong out front but Huaman was also looking comfortable trailing the Lithuanian.

There was a distinct point when El Morabity switched gear and he then chased down and past everyone to take another victory by approximately 7-minutes. Huaman hunted Grinius down and then finally passed with Grinius placing 2nd – it was a great day for these two and certainly makes for an interesting competition.

Nathalie Mauclair once again dictated the ladies race from the front. In the early stages, Melanie Rousset was keeping close and following her fellow French lady and it looked as though we may have a battle on our hands. However, Mauclair snapped the elastic and moved away from the competition and in reality, most of the men.

Rousset, as in the previous day, ran strong in 2nd and this is where she stayed for the whole day. Rocio Carrion once consistent and paced herself for another 3rd place. Josephine Adams is the leading British lady and she was in 4th position after day 1, today she finished 5th.

The day will be remembered for the course and the landscape, it was stunning! The early miles took place on a sandy road that slowly climbed up to Cp1. From here, the first dunes of MDS Peru welcomed the runners and they were stunning. A sandy plateau gently introduced the runners to the canyon of Rio ICA and here the course became something quite special with mixed sandy and rocky terrain and stunning views off into the distance. It was a day not to forget.

Tomorrow’s stage is 32.7km and finishes in Ocucaje. However, most runners will be thinking of the day after, day 4, the in-famous ‘long-day!’ Of the MDS.

Rachid El Morabity 4:18:23
Remigio Huaman 4:25:36 (Remigio has now moved into 2nd overall)
Gediminas Grinius 4:26:04