The 40th edition of MDS Legendary is over. What an edition…! It’s easy to use words like awesome, incredible, magical, memorable, impeccable – it was all these things and more.
The organisation was superb, with 600 staff split between local Moroccan staff, blue coats, orange coats and beige coats – MDS raised the bar on producing a seamless and faultless edition.
In addition to my role in the media as photographer and journalist, I was also on the stage as english speaking host alongside Cyril Gauthier. A role I started in 2025 at MDS 120 Atlantic Coast.
At MDS Legendary in 2025, I started the first morning with a ‘Goooooood Moooorning Bivouac’ shout – no doubt an acknowledgement to ‘Good Morning Vietnam’ by the comic legend, Robin Williams.
This good morning, I guess for some is marmite, you either love it or hate it. However, due to the amount of requests I have received via email, messenger and on SoMe, I have produced this as a downloadable audio file.
Yes, I know… Many, many people want this as a memory!
So, if you’d like this for memory, set as ringtone or yes, some even wish to wake up to this as an alarm, you can download on the link below.
I have provided the audio in mutliple formats, that way, you have a vsrsion that works for you and the device tou wish to play it on – AAC, Mpeg4, iPhone, MP3, and WMA.
It’s not the critic who counts, not the man or woman who points out how the strong man or woman stumbled, or when the doer of deeds could have done better. The credit belongs to the man or woman who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends him or herself in a worth cause; who at the best, knows in the end the triumph of high achievement; and who at the worst if he or she fails, at least fails while daring greatly, so that his or her place shall never be with those cold and timid souls who know neither victory or defeat. – Roosevelt.
The 2026 and 40th edition of MDS Legendary concluded with the iconic Merzouga Dunes after a 270km, 6-stage journey over 7-days.
Mohammed El Morabity taking over the reigns of his elder brother, Rachid, and winning the edition in superb way, with final stage victory too.
For the women, Maryline Nakache won every stage and cemented her name in MDS history with an incredible fast time and an overall placing of 13th overall.
Many words can be written about this incredible journey through the Sahara. Mohamed ran an incredible pace, the fastest in history, covering the 270km’s in 20:47:39.
Contrast this with the last place finisher, Hiu Tung Tilda Wong who completed the journey in 85:44:26.
From first to last, 1350 finishers – each now a LEGEND and each a unique story in the 40-year history of this incredible stage race.
With 1435 starters, only 85 DNF’d (did not finish) which equates to just 5.92% – an incredible statistic for the longest edition in the race history, a testament to the commitment of each participant and also the organisation. Of the 1350 finishers, 341 were women, 25%.
The last day, on paper, a relatively easy 23km’s, particularly after what came before. The kick in the tail, of course, was the Merzouga Dunes and extremely strong winds and sand storms that made conditions especially tough.
Mohamed and Ludovic Pommeret battled the last stage and Mohamed sealed victory with a sprint, 1:36:37 to 1:36:46. Not far behind was MDS Legendary legend and 11 time champion, Rachid El Morabity 1:42:41.
Maryline crossed the line in 2:06:22 and behind, Magdalena Boulet, once again finding incredible form in the latter stages of the race sealed 2nd in 2:11:14.
Aziza El Amrany, obviously in pain, battled to the line for 3rd in 2:18:30, ultimately no doubt disappointed that she was unable to battle for the overall victory in the 2026 edition, however, her tenacity really did shine.
As always, the race is about the human stories – the highs, the lows, the mental game to finish. From sore blistered feet to damaged muscles, the story to become a Legend is a special one. And the words of Roosevelt are apt.
It’s not the critic who counts, not the man or woman who points out how the strong man or woman stumbled, or when the doer of deeds could have done better. The credit belongs to the man or woman who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends him or herself in a worth cause; who at the best, knows in the end the triumph of high achievement; and who at the worst if he or she fails, at least fails while daring greatly, so that his or her place shall never be with those cold and timid souls who know neither victory or defeat.
This quote personifies the MDS spirit. One has to be in the arena, fighting to achieve glory and yes, some may not achieve their goal, but they had the bravery to at least try.
To conclude the journey, participants will celebrate on Ouarzazate with a gala dinner, awards ceremony a party that will go into the night and then the next day onward travel.
MDS Legendary is always special, the 2026 edition? Very special.
The penultimate stage of the 40th edition of MDS Legendary and after the excitement of the 100km long stage, what surprises would this day bring? Tired bodies and tired minds, especially after relentless sand storms the previous day, did not stop the enthusiasm for the classic marathon stage.
Pierre Meslet pushed the early pace opening a gap and retaining the lead well beyond CP1. Michael Gras also pushed hard along with Ludovic Pommeret. Could this french trio break the Moroccan duo?
Quite simply, no!
Mohammed El Morabity took over after CP3 on a key section of the route and then pushed all the way to the line.
Behind, the pace of the Moroccan could be felt and the rest had to respond or surrender.
Rachid and Ludovic did respond and the gaps started to open, eventually the top 10 men separated by 34-minutes at the finish line.
Mohammed concluded the marathon in 03:08:07 and behind, his brother, Rachid secured 2nd in 3:12:24. Ludovic just 1-minute back in 3:13:23.
Maryline for the women continued the winning form and once again ripped apart the women ranking with a 4:03:03 finish.
Magdalena Boulet, MDS Legendary 2018 champion, today found the form of old and finished 2nd ahead of Aziza El Amrany, 4:28:18 and 4:36:52 respectively.
Mohamed leads the race with 19:11:02 and Rachid is 2nd with 19:33:44, Ludovic is third in 19:41:57 – on paper, these results should not change with a 21km last stage – however, history shows, anything can happen.
For the women, Maryline is unstoppable and barring a disaster, is the 2026 champion. Aziza El Amrany is 2nd, and Desiree Linden is 3rd, the gap between the duo is over 30-minutes.
The final stage awaits. There will be drama, tears and emotion on the line.
A day that will be remembered. A day that redefined limits. For the first time in 40 years, the MDS Legendary stage stretched to 100km… and with it came everything: nerves, fear, excitement, anticipation. The unknown ahead, and the deeper question within, the ‘why?’
Two starts broke the silence of the desert. 05:00 for the masses. 07:00 for the elite. One shared reality: 40 hours to finish.
Under a sky lit by thousands of headlamps and the pulse of live music, the start line shimmered with energy, one of those rare moments that sends a tingle through your entire body. Then, just like that, they were gone. Into the vast, unforgiving unknown.
In the women’s race, dominance had a name: Maryline Nakache. Untouchable from the first خطوة, she led with authority and never looked back, crossing the line in a breathtaking 9:57:22 — and 9th overall.
Behind her, resilience told its own story. Aziza El Amrany found her strength when it mattered most to take 2nd. Desiree Linden claimed 3rd in 12:11:57. And then there was Agatha Teillet-Magot — a day of extremes. From podium contention to the brink of stopping, even switching to flip flops, she battled her way through doubt and pain to finish in 24:43:30. A reminder that this race is as much about heart as it is about legs.
The men’s race? Pure drama.
From the gun, Mohamed El Morabity, Ludovic Pommeret, Ahmed Ouikhalfen and Michael Gras pushed the pace. Rachid El Morabity stayed patient, watching, waiting.
Cracks began to show and Gras faltered, forced into rest, eventually finishing in 12:11:47.
Up front, it became a duel, Mohamed vs Ludovic. At 80km, Mohamed surged. A gap opened and itt looked done.
But the desert always has the final word.
Ludovic fought back. Mohamed began to fade. And after 100km of racing, it came down to a sprint, a finish so close it will be talked about for years. Mohamed took it: 08:19:32. Ludovic just seconds behind: 08:19:44.
Rachid closed strong for 3rd in 8:34:00.
Times adjusted (minus 5 minutes from the technical control on stage 3)
And then… the real story of the Legendary stage unfolded. 1,500 runners. A full day. A full night. And another day again.
Heat that drained the soul.
Wind and sandstorms that tested resolve.
The night and he quiet magic of stars overhead.
This is what the long stage is about. Not just racing, but enduring. Not just competing, but discovering. Because somewhere in those 100km, every runner finds their answer to “why.” Stage 5 awaits… and the battle is far from over.
Stage 3 of the MDS Legendary 40th edition unfolded beneath a blanket of cloud, a rare, almost deceptive calm over the Sahara. The cooler start hinted at opportunity, and the elite men seized it immediately.
Michael Gras and Ludovic Pommeret set a relentless pace, clearly intent on breaking the dominance of the El Morabity brothers. For a moment, it looked possible. But in true form, the Moroccan duo absorbed the pressure. Mohamed steadily closed the gap, reining the leaders back in with controlled precision before Rachid surged, reasserting their authority at the front.
Then came a twist, a surprise control at CP3 for the leading men and women. It disrupted rhythm, fractured momentum, and added a layer of tension to an already tactical day in the desert. The MDS is self-sufficient and each runner must comply with regulations – mandatory equipment and required calories were checked.
By the end of Stage 3, the battle lines are drawn: Mohamed leads overall in 7:43:23, with Rachid just behind at 7:47:20. Michael Gras holds strong in third with 7:56:18 — still within striking distance, but the brothers remain firmly in control.
In the women’s race, Maryline continues to dominate with composure and strength. Another commanding stage sees her extend her lead to a full hour ahead of Agathe Teillet-Magot in second, while Aziza El Amrany holds third.
Now, all eyes turn to Stage 4, for the 40th edition, a 100km stretch with 40-hour cut off. In the Sahara, nothing is guaranteed: fortunes can rise, bodies can falter, and rankings can be rewritten in a single day.
Stage 2 of the 40th edition of the MDS Legendary delivered speed, strategy… and something far deeper, a raw fight for survival.
A crisp 06:00 start gave runners a rare gift: cool desert air, fragile and fleeting. In the darkness, the start line shimmered with the glow of head torches, like a moving constellation about to be swallowed by the vastness ahead. For a brief moment, it felt almost forgiving.
But the desert never gives for long.
The 40.5km point-to-point stage, stretching across a fast, flat expanse toward a brand-new bivouac, was broken by checkpoints at 8, 15, 21, 28.1, and 33.7km, lifelines scattered across an otherwise merciless landscape. There was no shade. No escape. Only distance, heat, and the quiet question each runner carried: how much more can I endure?
At every CP, blue coats stood as silent heroes in the furnace, offering water, and iced water poured over the neck, brief moments of relief before the long march resumed.
In the distance, the camel safety patrols moved steadily across the horizon, watchful and calm—guardians of the race, there for the moment when determination might tip into danger. A reminder that here, in the heart of the desert, this is more than competition.
In the men’s race, Michaël Gras ignited the stage early, daring to disrupt the dominance of Mohamed and Rachid El Morabity. For a time, the pace burned hot with ambition. But experience has its own rhythm. By CP3, the El Morabity brothers had taken control, waiting, measuring, then striking. Mohamed surged to victory in 2:58:26, Rachid close behind in 3:03:01. Gras, after a relentless fight against both rivals and the rising heat, held on for third in 3:03:46.
The women’s race told its own story of strength and resilience. Maryline Nakache led from the front with authority, claiming victory in 3:48:21.
Behind her, the desert reshaped the field. Aziza El Amrany faltered under the pressure, and opportunity emerged through the heat haze. Agathe Teillet-Magot and Desiree Linden pushed through to secure their podium places in 4:10:31 and 4:13:00.
But beyond the podiums, beyond the times, every runner was fighting a quieter, more personal battle, against the sun, against fatigue, against the voice that whispers stop.
And still… they kept going. With Stage 3 ahead, a shorter but pivotal test, the focus already shifts to what looms large on the horizon: Stage 4 and its brutal 100km reckoning.
The desert is not done. In truth… it’s only just beginning.
The 40th edition of the MDS LEGENDARY is here and it’s unlike anything that’s come before it.
Six stages. 270 kms. A route that raises the bar once again.
This year’s course delivers both scale and variety. It opens with a steady 35km to find your rhythm before stepping up to a longer 40.5km day for stage 2.
Stage 3 pulls things slightly shorter at 29.1km ahead of the stage 4 ‘long day,’ but by this point, the cumulative load is already building.
Then comes the centrepiece.
Stage 4 stretches to a record-breaking 100km, the longest single stage in MDS Legendary history. With two staggered starts and a 40-hour cut-off, it’s a true test of pacing, resilience, and decision-making under fatigue. This is where the 2026 and 40th edition will be defined.
With a 40-hour cut-off, the need to rest, recover and reset quickly is important. A classic marathon distance of 42.2km follows on Stage 5, before the final 23.2km push to the finish and the glory of medal.
Across the six days, the route totals 270km’s with 2612m+ of climbing, in the Sahara, every metre and every step counts, this will be tough.
Since its creation, the Marathon des Sables has built its reputation as one of the toughest footraces on earth. The 40th edition honours that history while pushing into new territory, with its longest stage ever and one of its most demanding overall distances.
An epic edition.
An iconic race.
A route that will be remembered.
Race Summary:
Day 1 – Stage 1 35km 285m+ 0700am start – 1000h cut off
Day 2 – Stage 2 40.5km 486m+ 0600am start – 1135h cut off
Day 3 – Stage 3 29.1km 413m+ 0700am start – 0620h cut off
Day 4 – Stage 4 100km 721m+ – two starts, 0500/0700am – 4000h cut off
Day 5 – Stage 4 continuation/ rest day
Day 6 – Stage 5 42.2km 424m+ 0630am start – 1205h cut off
Day 7 – Stage 6 23.2km 238m+ 0630am start – 0440h cut off
270km and 2612m+
Stats
Over 1500 participants
30% women
68 nationalities
68% new to an MDS event
France lead with 403 participants, followed by the UK and then Belgium
Key age is between 35 and 44 closely followed by 45 to 54.
This edition marks the 40th anniversary of the MDS Legendary. Four decades of runners crossing the Sahara under their own power. As we move through March, I’m sharing a short series of weekly articles to help sharpen your preparation. This is the fourth of four.
By now, the nerves are real. Anticipation is building. And yes, stress might be creeping in too. That’s normal. You’re about to take on one of the toughest endurance races on the planet. But here’s the truth: the hard work is already done.
Now, the focus shifts.
Ease Back to Move Forward
It’s tempting to squeeze in one last long run. Don’t.
At this stage, there’s nothing to gain and everything to lose. Fatigue and injury are the only likely outcomes. Instead, keep sessions short and purposeful. Stay loose. Stay sharp. This is taper time. Think of it as recharging your battery so you arrive on the start line fresh, not drained.
Prepare for the Heat
If you can, use these final days to adapt to the heat. It doesn’t need to be perfect, but every little bit helps.
Hot yoga, saunas, hot baths, even treadmill sessions with extra layers can all make a difference. If you have access to a heat chamber, even better. The Sahara is unforgiving, and any adaptation you build now will pay off when it matters most.
Plan Everything, Then Simplify
Now is the time to get meticulous.
Lay everything out. Build a spreadsheet if that helps. Go item by item through your kit. Ask yourself what you truly need.
Weight matters. Every gram counts when it’s on your back for multiple days. Strip out the luxuries. Be ruthless. The goal is to go as light as possible without compromising safety or performance.
The same applies to food. Check your calories. Repack if needed. Remove excess packaging. Make sure what you carry is efficient, practical, and something you can actually eat under stress.
Get the Admin Right
Details matter here.
Medical certificates must be correct and meet all race requirements, especially your ECG. Don’t assume, double-check.
Photo by Ian Corless
Your passport needs to be valid. It sounds obvious, but it catches people out every year. Confirm your travel documents, bookings, and transfers. Know your plan from departure to arrival.
The goal is simple: remove every possible source of stress before you leave.
Travel Smart
Wear your race kit when you travel. That includes your shoes and gaiters.
Your race pack should go as carry-on, with all essential gear inside. The only items that should go in checked luggage are those that have to, like a knife or trekking poles.
If checked luggage gets delayed, you’ll still be able to race. That’s the mindset.
Protect Your Health
This part might feel extreme, but it’s important.
Avoid unnecessary contact with others. A cold or virus now could undo months of work. Skip handshakes, hugs, and shared food or drinks. A simple “Namaste” with hands together works just fine.
Avoid salads or anything that might carry risk. Stick to well-cooked, straightforward meals. This isn’t the time to experiment with local cuisine.
Bring your own food for travel and the days before the race. Remember, you’re self-sufficient even before the start. Having familiar food and drink helps you stay relaxed and in control.
Use the Bivouac to Your Advantage
Before admin, your luggage stays with you in the bivouac. Use this.
Bring spares. Extra layers. Small options that allow you to adjust based on real conditions. The desert can surprise you, and this is your chance to fine-tune your setup before committing fully.
Be Ready
Have a clear plan for admin. Know what’s required. Be organized.
Then shift your focus forward.
Stage 1 is coming.
Photo by Ian Corless
Trust the Process
You’ve done the training. You’ve made the sacrifices. You’ve earned your place on that start line.
Now it’s about arriving calm, prepared, and ready to embrace what’s ahead.
Because this isn’t just a race.
It’s a journey. An experience that will stay with you long after the dust has settled.
Take a breath. Stay focused. And get ready for the adventure of a lifetime.
The 2026 Marathon des Sables – The Legendary is not just another year in the desert. It marks 40 years of the race. That alone tells you something about what’s coming. This edition matters. It will be longer, tougher, and built to celebrate the history of the event properly.
As we move through March, I will release weekly articles to help you sharpen your preparation. This is the first of four. The aim here is simple: give you clarity. No surprises. No guesswork.
Photo by Ian Corless
The Shape of the 2026 Race
If you raced in 2025, you already experienced the longest edition in MDS history. In 2026, the format stays similar but the distance increases again.
Six stages. Seven days. All timed.
Photo by Ian Corless
In previous years, the charity stage was not timed. That changed in 2025 and continues in 2026. Every stage now counts.
The long stage returns to Stage 4, just as it did in 2025. This time it will be 100km. Read that again. One hundred kilometres across two days in the desert.
Photo by Ian Corless
While total distance has fluctuated over the years, 250km has often been the benchmark. For 2026, you should plan for approximately 270km plus or minus. It should not shock you. But it will test you.
One positive? Depending on how quickly you complete the long stage, you may have almost a full day and night to recover before Stages 5 and 6. That recovery window could be valuable.
Daily stage distances are rarely confirmed in advance. It remains unclear whether exact distances will be released before arrival in Morocco. Historically, that information is kept quiet. Still, it’s not hard to estimate how the race could look.
Photo by Ian Corless
A likely outline might be:
Stage 1: 32km (Day 1) – total 32km
Stage 2: 38km (Day 2) – total 70km
Stage 3: 36km (Day 3) – total 106km
Stage 4: 100km (Days 4 and 5) – total 206km
Stage 5: 42km (Day 6) – total 248km
Stage 6: 21km (Day 7) – total 269km
Total: approximately 269km +/-
As in 2025, expect sand. A lot of it. Expect the Merzouga Dunes. Do not expect Djebel El Otfal.
You now have a working template to mentally prepare for the challenge ahead.
Before the Race Even Starts
Your race does not begin at the start line. It begins with logistics.
Photo by Ian Corless
In the final 2 to 3 weeks before the race, taper training back so that you are fresh and strong. Also plan for heat adaptation, this could be specific heat chamber sessions or a series of sauna sessions or similar.
Photo by Ian Corless
You are responsible for arranging your own accommodation before the official transfer from Ouarzazate to bivouac one. If you fly into Marrakech, you may need a hotel there as well. There are free transfer buses from Marrakech to Ouarzazate. Arrive in Ouarzazate at least one day before required, have a good hotel night and time to relax and prepare before the transfer to the desert. MDS will confirm the dates and times for transfers etc.
From there, the structure usually follows this pattern:
Day 1 – Bus transfer from Ouarzazate to the desert bivouac. You settle in and stay overnight. This is self-sufficient. No meals are provided. Bring enough food for arrival day and admin day. There is no weight restriction at this point, so bring what you want.
Day 2 – Technical, administrative, and medical checks. Overnight in bivouac, still self-sufficient.
Day 3 – Stage 1
Day 4 – Stage 2
Day 5 – Stage 3
Days 6 and 7 – Stage 4, the 100km long stage
Day 8 – Stage 5
Day 9 – Stage 6, medal at the finish, bus transfer back to Ouarzazate. Overnight hotel with half-board.
Day 10 – Free day in Ouarzazate, awards ceremony and gala evening. Hotel half-board.
Day 11 – Airport transfers. End of the adventure.
Bivouac Reality
From the moment you step into the bivouac, you are self-sufficient. Water is provided. Everything else is your responsibility.
You must bring food and drink to cover arrival day and admin day before racing begins. You do not carry this food during the race, so be smart. Bring proper meals. Rachid, for example, makes a Tagine in camp.
You also have access to your luggage before admin checks. This is valuable. Bring spare kit, extra layers, backup options. You can fine tune your equipment in real desert conditions.
And do not assume MDS = heat. In 2025, we had rain, strong winds and sand storms.
Recent editions have shown how unpredictable conditions can be. The October MDS 120 Morocco race in 2024 saw rain and flooding. The Atlantic Coast edition had extreme wind, cold temperatures and rain. The desert is not always hot and dry. Prepare for variation.
Before admin, you can adjust your race pack. After that, your pack must meet regulations:
Minimum weight: 6.5kg excluding 1.5 lts of water.
Minimum food: 2000 calories per day.
All mandatory kit must be present.
No exceptions.
Water Strategy Has Changed
Since 2024, water provision has evolved.
Photo by Ian Corless
Once Stage 1 begins, water during stages is effectively unlimited. You are no longer handed sealed 1.5L bottles at checkpoints. Instead, volunteers in blue coats pour water from large containers into your bottles.
If you stand at a checkpoint and drink a full bottle, they refill it.
Typically, checkpoints are spaced around 10km apart, terrain permitting. However, if conditions demand it, additional water stations may be placed between checkpoints, for example at 5km. This flexibility is important to combat excessive heat.
Photo by Ian Corless
For the long stage, there may be a requirement to carry additional water capacity. This could be supplied in a 1.5L bottle. Plan ahead. Either have spare capacity to decant, or a system to carry a full bottle.
After each stage, water is rationed. You receive one 5L bottle. That 5L must cover:
Post-stage hydration
Dinner preparation
Breakfast preparation
Water allocation to CP1 the next day
If you want to wash, that also comes from the same 5L. Prioritize drinking and eating. Washing is optional. Hydration is not.
Salt Is Now Non-Negotiable
The race rules require 14 broth cubes. They are salty and mandatory.
In 2024, this change was questioned. By the end of the race, feedback was largely positive.
Not all cubes dissolve well. Test them. Many athletes use ‘Knorr’ because it dissolves reliably. Build a salt replacement strategy that works for you. This is a self-sufficient race. You must manage your own electrolyte plan.
Feet: The Deciding Factor
Along with dehydration, damaged feet are one of the main reasons people do not finish.
Your shoes must fit correctly. Your socks must suit you. You must know how to treat hot spots and blisters. Desert sand magnifies small problems quickly.
Ignore your feet at your peril.
Advice – A thumb nail of space above your longest toe is ideal. Note, I say longest toe – this may not be your big toe! A wider shoe is a good idea to allow for toe splay. If a shoe is too big, your foot will move when walking or running. A moving foot causes friction, friction means blisters.
Photo by Ian Corless
Make sure your shoes have gaiters so no sand can get in the shoe.
Safety on Course
The race operates under strict safety protocols.
Photo by Ian Corless
Fast response buggies are positioned to access difficult terrain quickly. 4×4 vehicles are spread across the course.
Every runner carries a tracker attached to their pack. This allows the organization to monitor your position in real time. It includes an emergency button for immediate assistance.
There are also medical runners on course. These are trained medical professionals competing in the race. They wear a different colour race number so you can identify them. They can provide immediate care if necessary. In addition, the full medical team is equipped to respond anywhere in the desert.
Photo by Ian Corless
During stages, water is not rationed. If you need more, you can have it. At key checkpoints, iced water is available for cooling and is poured over your head by blue coat volunteers. Orange jackets manage medical incidents.
Mandatory Equipment Means Mandatory
You must carry:
Pack such as WAA Ultra Bag 20L
Minimum 1.5L water capacity
Sleeping bag
Head torch plus spare batteries (charger or solar charger allowed)
10 safety pins
Compass with 1–2 degree precision
Lighter
Whistle
Knife
Topical disinfectant
Signal mirror
Survival blanket
14 broth cubes
Sun cream
200 euros or 2000 dirhams
Passport or ID card
Original ECG document and medical certificate
Roadbook (provided on arrival)
GPS tracker
Pay close attention to deadlines and rules for ECG and medical forms. The regulations are strict.
Calories: The Real Numbers
The rules require 2000 calories per day across six stages. That equals 12,000 calories minimum to comply.
However, with the rest period during the long stage, 14,000 calories is a more realistic minimum. You may carry more. For example, a small and slight women weighing 50kg has very different calorie needs to a tall, muscular 90kg male. Understand your calorie needs.
You must be able to prove calorie totals. If you repackage food into lighter containers, keep the nutritional labels.
To break it down clearly:
Stage 1 – 14,000 calories remaining
Stage 2 – 12,000 calories remaining
Stage 3 – 10,000 calories remaining
Stage 4 – 8,000 calories remaining (long stage)
Day 5 – 6,000 calories remaining (rest day, still requires 2000 calories)
Stage 5 – 4,000 calories remaining
Stage 6 – 2,000 calories remaining
On Day 5, you may still be moving during the long stage or recovering in camp, but you still require 2000 calories. On Stage 6, you technically only need breakfast and race snacks.
Essential Personal Kit
Beyond mandatory equipment and food, you will need:
Shoes with gaiters, Velcro sewn securely in advance
Hat with potential neck cover
Sunglasses with strong protection and good fit for sandstorms or take extra goggles
Watch
Warm layer – windproof and possibly lightweight down jacket
Foot care supplies
Hygiene products
Toilet roll or wipes
Lip balm
Blindfold
Ear plugs
Spoon
Pot or bowl
Stove
Fuel cubes
Sleeping mat
Pillow
Flip flops or similar
Note – If you plan to NOT heat water, you will not need a stove of fuel cubes. However, you will still need a bowl or something similar to eat food from.
Photo by Ian Corless
For repairs, consider:
Zip ties
Gorilla tape
Super glue
Sewing kit
Cord or thin rope
Equipment can fail. Plan for that.
Final Practical Advice
Keep your pack as close to 6.5kg as possible. Extra weight adds unnecessary stress, especially in the longest edition to date with a 100km long stage.
Limit luxuries. If you take one, make it a lightweight MP3 player with reliable battery and earphones.
Accept the conditions. You may not wash. You will get dirty. You will smell. That is normal
Start conservatively. Ease into the race.
Photo by Ian Corless
Poles can make a huge difference, but only if you know how to use them properly. Front runners may not need them. Most people benefit from them.
Learn to walk efficiently. Many arrive expecting to run 80 percent and walk 20 percent. In reality, it is often reversed.
Protect your feet from day one.
Take a sleeping mat. In the desert, your job is simple: run, eat, sleep. Good sleep improves recovery. Recovery keeps you in the race.
Stage 3 of the MDS 120 Atlantic Coast wasn’t about pace. It was about heart. Twenty-seven kilometres stood between every runner and the finish. The final stage. The one that decides how the story ends.
The day opened under a heavy sky. Low cloud hung over the coast, light rain drifting in and out, just enough to cool the skin and sharpen the mood. It felt serious. Proper. A stage that demanded respect.
From the first steps, the terrain made its intentions clear. Soft sand soaked up energy. Feet sank, calves burned, rhythm disappeared. Progress came the hard way, one honest stride at a time.
Then there was the Atlantic – Wild. Loud. Unapologetic. The ocean pushed high up the beach, swallowing the firm running line and forcing everyone into deeper, slower sand. The final ten kilometres became a test of patience and grit. Shoes heavy with water. Legs tight. Eyes fixed forward. The sound of the waves constant, relentless, daring you to stop.
Every runner carried their own journey into those final kilometres. Some had 70 kilometres in their legs. Others 100. Many the full 120. Different distances, same effort. Same doubts. Same determination.
And then, finally, the finish.
Not a sprint. Not fireworks. Just raw, unfiltered emotion.
Tears mixed with rain. Smiles broke through exhaustion. Hugs lasted longer than words. That medal, placed gently around tired necks, meant everything. It wasn’t just metal. It was proof. Of discipline. Of resilience. Of promises kept when quitting would have been easier.
This is what the Atlantic Coast gives you.
It gives you challenge. It gives you atmosphere. It gives you moments where the world narrows down to breath, movement, and will. And in return, it gives you something rare. A finish that feels truly earned.
If you’re looking for a race that stays with you long after the sand is washed from your shoes, this is it. The coast is waiting.
IAN CORLESS 