Episode 246 of Talk Ultra is with Nicki Marsh as we countdown to Marathon des Sables – The Legendary. With a 50th birthday looming in 2024 Nicki had been toying with lots of ideas of how to celebrate… The only thing that truly excited me (and could fit around work!) was MDS. Her husband had done it in 2017 and said never again. However, it took him all of 30 seconds to agree to do it again, with Nicki!
“I have degenerative disc disease and osteoarthritis, 4 foot surgeries on and another one on the cards I am determined to keep moving. My goal for the race when we entered was to get to the start line, then do the best I can to finish, the plan was to walk. I believe setting the right goals helps you develop the right mindset and avoid disappointment.”
Episode 245 of Talk Ultra is with Ferdinand Charriau, head of communications for Marathon des Sable – The Legendary. In this podcast we discuss the final details as the 2024 edition is just weeks away.
The stock cubes provide a better and less aggressive provision of salt.
Water rations will not be as strict as in previous years, for example, at a CP, if you have 2 x 750ml bottles and a 500ml soft-flask, you can fill all three.
A 1.5ltr bottle will be issued at CP1 on the ‘long day’ so that it is possible to have a 3ltr capacity for the ‘long day!’
CP distances will be as usual 10 to 13km apart. HOWEVER, there will be intermediate water stations now, say at 6km +/- so you can access additional water.
There will be cold water at CP’s (not to drink) but the medical team will pour cold water to cool body temperature.
Stage starts will be between 0600 and 0730 depending on the stage and the length. For example, the ‘long-day’ will start at 0600. Most days will start around 0700 to 0730.
Email in printed format will not be provided. There will also be no email tent. However, there will be IP phones available for emergency use only. MDS ideally do not want you to use them, but, the option is there.
Mobile phones are allowed BUT you must not use them in bivouac – You must leave the camp in communicate in an isolated place. However, the MDS recommend being disconnected – be with yourself, and your tent mates.
Foot care will be as good if not better than before.
There will be fast response vehicles too – extra security en-route
There will also be medical runners – They will wear an orange bib and they will run the route for immediate response on the course.
There will be live tracking – access via the MDS website so people at home can follow.
Fuel blocks – If you have problems taking fuel. Fuel will be available in B1 and there will be enough for well over 200 people.
There will be a MDS shop in B1 selling all the mandatory kit – just in case!
Make sure you travel wearing your run apparel and carry you pack.
Meeting point is Ouarzazate airport on Friday 12th from 0800.
Be patient on arrival for passport control.
Bus transfer to B1 is approximately 6-hours. You will be given the road book. Also a lunch pack will be provided.
At B1 you will be provided a 5Ltr bottle of water, there will be a welcome briefing and then self-sufficiency starts.
There will be NO hot water provision in camp. If you want hot water, you provide it yourself.
Admin day will have a significant change and will be done via tents and not numbers as in the past, this will mean less wait time and more opportunity to sit in the shade.
Make sure you have original medical documents for admin day.
It’s important to have the minimum 2000 calories per day, but at admin, the team will not be very strict. Take personal responsibility. Have your food in bags for each day and then state the total calories in each bag.
There will be a medical emergency tent in the middle of bivouac. There will be more staff in the runner’s bivouac.
If there are any questions – email, contact on social media or call. The MDS team are available for you.
Wednesday 27th there will be an English and French broadcast.
There will be some new surprises, to be revealed in bivouac!
Now is the time to make all the final preparations for a goal that you have been building towards for 6-months, 1-year or maybe even years.
DON’T PANIC.
If you have got this far, you are in a great place.
There is time for one last key week of training, adding the final touches to make sure you are in the best shape possible, BUT, after this week you need to start easing things back, looking after yourself and allowing your body to recover, rest and get ready for what may be one of the biggest weeks of your life?
MEDICAL
Make sure you have all the medical requirements fulfilled and an up to date ECG as specified in MDS rules and regulations.
The organization’s medical certificate (to download from your online account from March 11th 2024) and the resting electrocardiogram (ECG) report plus graph, dated less than 30 days before the start of the race, i.e. from March 12th 2024, are to be presented during the administrative, technical and medical checks on 13th of April 2024. Only the original documents, dated and signed, will be accepted (unvalid photocopy). Failure to present these documents will incur penalties (see ART.27 et 28). The signature and the stamp of the doctor must be applied on them.
The electrocardiogram of effort is advised for participants over 40 years. It is not compulsory and does not replace the ECG at rest and its plan. This can be joined to the medical certificate and presented in Morocco.
TRAINING
From a training perspective, what may the next weeks looks like? 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. However, I have found over the years that using a ‘percentage’ taper works across the board, irrespective of the person.
Race date: 14th April 2024
Taper schedule:
Week 4: 17th March
Week 3: 24th March
Week 2: 31st March
Week 1: 7th April
If we look at the weeks above, a taper to Marathon des Sables could look like as follows:
Week 4: 80%
Week 3: 60%
Week 2: 40%
Week 1: 20%
The percentages are based as a percentage of what would be week 5, starting 10th March. For simplicity, let’s assume that week 5 is your last big training week and it was 100km or 12-hours.
The Taper:
Week 4: 80km or 9.6 hours
Week 3: 60km or 7.2 hours
Week 2: 40km or 4.8 hours
Week 1: 20km or 2.4 hours
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.
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 4-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.
Socks work for you.
Sleeping bag is light and warm.
Sleeping mat
Food
Mandatory kit
Top Tip –
Use LighterpackHERE to list all your equipment. You can see an example HERE that I used for a trip climbing in the Atlas Mountains. This is a great way to look at everything and make sure you have nothing missing.
Keep luxuries to an absolute minimum, they only add weight.
Pack and re-pack your pack to make sure you have the most comfortable solution and importantly, you have immediate access to essential items.
Read my Top 20 Tips HERE which provides a great overview of all the things you need to consider now in this final phase.
FOOD
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
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. Equally, 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. However, check with your airline what can and cannot go on the plane.
Put your main luggage in the hold and here you can take spares, extras and options. MDS varies considerably in temperature, we get hot and cold years. Never assume it will be hot, it may not be. Before admin day you can fine tune your ‘race kit’ with more or less layers.
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.
Have cash with you, depending on which airline you use, card payments are not always possible, also, in Morocco, cash is king.
ARRIVAL
You will arrive in Morocco from London or Paris on one of the arranged flights on Friday 12th April. If you are not on one of these flights, you need to be at Ouarzazate airport (typically for 0900) on the same day.
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.
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.
Race self-sufficiency actually only starts the following day with stage 1.
Admin can take a while, so make sure you take liquid and snacks and my top-tip is take an umbrella to protect from standing in the direct heat.
Fuelling for a Multi-Day – Marathon des Sables – The Legendary
Marathon des Sables pioneered the multi-day racing format and as such is often a key starting point when discussing a fuelling strategy for an adventure that lasts a week or longer.
Multi-day adventures require fuelling and how one obtains food can vary greatly. In principle, there are several keyways:
Self-sufficient
Semi-supported
Supported
For many, self-sufficiency poses the greater question marks and worries as there are multiple factors to consider:
How many days?
Weight?
Balance of nutrients and calories?
Hot or cold food (or both)?
Access to water?
Environment?
Loaded up for a week in the Sahara.
Runners are required to carry all they need to survive in a multi-day like MDS. Fuelling is essential to survive and the balance of calories v weight is a prime concern. The only things that are provided are a shelter (bivouac) which is shared with 7 other runners and water which is rationed. Since its creation in the mid 80’s, the MDS format has been copied and used as a template for other races all over the world.
Get your pack as close to 6.5kg (plus water) as possible.
Weight is the enemy of a multi-day runner or fastpacker and therefore balancing equipment, food and water is an art form in itself. Read an article HERE about the equipment required for a race like MDS.
Food will take up most of the weight on any adventure when being self-sufficient. MDS, for example, has a minimum food requirement of 2000 calories per day, a minimum pack weight of 6.5kg and then one must add water, typically a minimum 1.5 litres (1.5kg) which makes the starting pack weight a minimum 8kg.
Food for multiple days will typically be around 4 to 5kg.
*****
Quite simply, running or walking, covering 250km over 7-days will leave the runner in a calorie deficit. Therefore, it is essential to optimise the food one takes.
FACTORS TO CONSIDER
How fast one goes does greatly impact on food choice and how calories are not only consumed but chosen. The macronutrient choices will change based on the balance of carbohydrate, protein and fat. In simple terms, a runner will burn more carbohydrates and a walker will burn more fat. Humans store enough fat to survive many days and even weeks. However, carbohydrate stores deplete quickly and need to be replenished.
Body weight, age, individual needs are important for all and males may well require more calories than a woman due size and muscle mass.
Main meals will usually come either freeze dried or dehydrated. Both processes involve removing the water from food to preserve it. Freeze-drying involves freezing the food to a very low temperature and drying it in a vacuum to remove moisture. Dehydration involves passing warm air over the surface of the food to remove moisture. Dehydration creates food that tastes like it should, with plenty of texture and flavour. It is an altogether slower and gentler process than freeze-drying. Please note though, that hydration times take considerably longer with cold water and taste can change. Test meals in advance using hot or cold water.
Firepot are a UK brand who create tasty meal by hand, using fresh ingredients and then dry each meal.
Carbohydrate, Fat and Protein are essential for balance and foods for an expedition are usually balanced specifically for the needs of an active individual. Typically, 55% carbs, 30% fats and 15% protein are considered balanced. As an indicator in regard to calories, carbohydrates have 4 calories for 1 gram, fat has 9 calories for 1 gram and protein 4 calories for 1 gram.
Remember, we are all individual and although any recommendations here provide a guide and a template, you the individual need to answer very specific questions and ultimately, you may need to seek the advice of a nutrition expert to fine tune a fuelling plan for a multi-day adventure.
As a rough guide, BMR is the number of calories a person burns in normal day-to-day activity.
Example for a 37-year-old, 6ft tall, 170-pound man.
(66+(6.2 x 170) + (12.7 x 72) – (6.76 x 37) x 1.55 = 2663 calories
How to use the equation: (66+(6.2 x weight) + (12.7 x height) – (6.76 x age) x 1.55 = 2663 calories
The ‘Harris-Benedict‘ formula takes into consideration daily activity.
Fat adapted athletes will have specific requirements and the nutritional plan will be different.
Answer the following questions:
Age?
Male or female?
Body weight?
Walker?
Walk/ runner?
Runner?
Vegetarian/ Vegan?
Am I typically a hungry person?
Am I more hungry or less hungry with exercise?
Food allergies?
Will I use hot water or cold water?
A TYPICAL DAY
Breakfast – Ideally slow-release carbohydrate, some fat and quality protein.
Starting the day with breakfast.
Running Food – This will vary on the length of the stage, up to 6-hours and you may prefer easily absorbed carbohydrates, bars and or energy in drink form. For longer stages, the addition of real food, savoury and some protein would be wise. For a very long day, for example, the long day at MDS, you may even need a meal?
Post run food (immediate) – A shake is a great way to start the recovery period as it is easily absorbed, and this should have carbohydrate and protein.
Dinner – A meal will form the basis for dinner and think about some small treats for each day, these will give you something to look forward to and help keep your palette fresh.
FOOD PLANNING AND IDEAS
Breakfast:
A freeze-dried breakfast is a good way to start the day. Top tip: Add the water to your breakfast at sleep time (especially if using cold water) as it will rehydrate during the night and be ready for eating in the morning. Of course, make sure it can’t be knocked over, get contaminated or damaged – that would be a disaster! Using a re-sealable plastic bag is a good idea. Example: Firepot Baked Apple Porridge is 125g with 500 calories.
Breakfast is essential to fuel the day ahead.
Muesli is popular and provides energy and fibre, it can easily be combined with a freeze-dried dairy product.
An energy bar for some works, but they often are heavy in proportion to the calories provided. However, for some, they are a perfect start to the day.
Top tip: Consider an evening meal as an alternative to breakfast. Sweet tasting food can become boring and sickly, the option to have something savoury with some spice can be a life saver.
During the run:
Runners will need typically more carbohydrate in an easy form so that they can maintain pace. By contrast, walkers will move slower, have more time to eat and easier time digesting, therefore real foods are possible. The balance is always weight v energy. Don’t rely completely on liquids, some solid food and chewing is good for the body and mind.
Some ‘typical’ run snacks.
Example: Gels are around 32g each. Let’s say you took 1 gel per hour. Rachid El Morabity won the 2019 MDS in 18:31. So, 19 gels would weigh 608 grams. By contrast, if the race takes you 60-hours, 60 gels would be 1920g! Not only is the weight not feasible but also the volume size would just not work.
Powders (energy drinks) that one can add to water are an easy way to get calories and nutrients. They are also considerably lighter.
Energy bars.
Beefy jerky.
Dried fruit.
Nuts such as almonds are rich in fat and calories.
Trail mix.
Dried meat.
Post run:
Back in bivouac, first priority is drink and food.
A recovery drink is the quickest way to get balanced calories immediately in the body to start replenishing the body. Have this shake as soon as possible. Then do personal admin such as feet, clothes, bed, etc. One hour post the run, consider a snack like tabbouleh as this is easily hydrated with cold water and add some protein to it – dried meat a good option.
Dinner:
A dehydrated meal will make up the main calories. Depending on the person, the need for more or less calories will vary. Some companies, Firepot a good example, provide meals in two sizes: 135g with 485 calories or 200g with 730 calories for Vegan Chilli Non Carne and Rice.
A post-dinner treat is a good idea, this could be another freeze-dried option or a low-weight and high calorie option. A sweet such as a Lemon Sherbet is a simple way to add some freshness to your mouth and palette and although has little calories, it can be a nice treat.
Top tips:
Experienced runners make a real fire to boil water.
Try everything out before any race or event. You need to know what works for you when tired and fatigued. Try to simulate race situations so you have a good understanding of your palette and your body. Test for taste, stomach and brain.
Just because you love Spaghetti Bolognese, don’t be tempted to take 7 for a 7-day race. You and your palette become bored quickly.
Be careful with spices and anything that may irritate or aggravate a digestive system that will already be under stress.
The choice of having hot water can be a deal breaker. For some, a hot coffee or tea is just essential! In addition, food is typically more pleasurable when hot and hydrates quicker with hot water. You cannot use any gas stoves at MDS so you must use fuel tablets and a small stove. However, here are some alternative ideas: 1. If you finish early in the day, leave a bottle in the sun and let it warm naturally. 2. Often, there are lots of shrubs, twigs and branches around bivouac, it is possible to make a fire, but you will still need a pot.
Water at the race is provided in 5Ltr bottle at the end of the stage this needs to last till Cp1 of the following day, so, plan water use.
Consider repackaging all your food to make the volume and weight less, if you do this, be sure to include the nutrition label in your new packaging.
Take extra food and options. When in the Sahara, you can make some final food choices.
The ‘Long day’ and following ‘Rest Day’ will require different fuelling strategies, take this into consideration.
Rules – Race rules dictate you have a minimum 2000 calories per day, that you have nutrition labels for the food that you take and that on the morning of the last day that you have 2000 calories remaining.
A cut down water bottle is a great food bowl.
WATER
Water is the only item provided at a race such as MDS and this is rationed. You are provided water for ‘in’ camp and then this is replenished while running at Cps which are typically 10 to 12km apart. When you finish the stage, you are then allocated water to last through the night and the following morning. NOTE: This water will need to last till CP1 on the next day’s stage, so make sure you leave enough to run with.
Water is rationed and supplied at every checkpoint on the route, typically every 10km.
Water is obviously used to hydrate but you also need it for your food and if you wish to wash.
Remember you need to replace salts that are lost through sweating. Have a strategy in place. The two main reasons for a DNF are feet and dehydration.
SPREADSHEET
Create a spreadsheet so that you can see daily food items, how many calories and what the weight is. Not only is this invaluable for personal admin, but it is also a requirement for the race when at admin check.
Top Tip: Lay a day’s food out on the floor and look at it and analyse (visually) does this look enough for 1-day.
An example of fuelling for one day.Use a sealed bag for each day and then add a label showing contents and calories.
CONCLUSIONS
Getting fuelling right for any multi-day is really important, so, do the research and test everything. Have a contingency plan and anticipate the need for sweet v savoury will change.
If possible, repackage food to save weight and use clear packaging and relabel adding the name of the food, what day it is for and how many calories are inside.
Make sure you have some treats and something to look forward to.
Real food is good for the brain and the chewing motion helps satisfy our natural human desire to eat and be happy.
Remember, multi-days are only about three things: running/ walking, eating and sleeping, so, make sure you are prepared for each element accordingly.
The long day, many stop and cook a meal during the night to fuel the journey.
SUMMARY
In this article, we have looked at food for a typical desert race like Marathon des Sables that lasts for 7-days. many races follow the same format. However, different race conditions may well dictate food choices, for example, a race in snow/ ice with sub-zero temperatures will require a different strategy and the balance of carbohydrate, protein and fat can be different.
The top Moroccan runners boil water and eat hot food. Here Mohammed El Morabity.
Some races or multi-day are semi-supported, some are supported. In these scenarios, your own food may be carried for you or, it may even be provided for you? Think ahead and plan for what you may need so that you can perform as you wish with the calories you need. Especially important for vegan, vegetarian or those on specific diets. The big advantages of semi or fully supported is the not needing to carry additional weight and in most scenarios, there will be no restriction on quantity or calories. Everest Trail Race and The Coastal Challenge are two perfect examples of semi and fully-supported races,
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.
You arrive in Morocco, pass through passport control, wait for your luggage, leave the airport arrivals hall and find a seat on a coach.
The MDS journey is now in full swing.
Waiting in anticipation, the Road Book (the bible) for the next edition of the race is provided and immediately pages turn, running through the mind of each participant:
“How long is the long day?”
Well, the wait is over, I can tell you. For 2024, the long day will be 85.3 km’s.
The MARATHON DES SABLES – The Legendary is breaking silence and today, we announce the daily stage distances for the 2024 edition.
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
Total 252.8 km
Marathon des Sables typically takes place in this key area.
Taking place in the southern Moroccan Sahara since 1986; an extraordinary adventure will take place covering 252 km’s, the longest edition in the race history. Lasting 11-days with 9-days in the desert, divided into 6 stages over 7-days, a magical crossing of the Sahara walking or running.
The exact route, with maps, will once again be covered in detail in the road book, which as per usual, will be provided in Morocco whilst on the way to the bivouac one.
This is the first time that the daily distances have been disclosed before arrival in Morocco. Does this change anything? No, not really. I guess there is a reassurance knowing that the long day is not 90+ km’s.
However, with the 2024 edition being 252 km’s and over 6 timed stages, it was my prediction that this race would be a tougher challenge in contrast to those that have gone before. Therefore, to ease minds, the distances have been announced.
Previously, the long day would come on stage 4 (over 2 days) and it would be followed by the marathon stage. It was common thought, “Get the long day done and it’s just a marathon to go!” At the finish of the marathon, the medal would be received; job done.
Now, with the long day coming on stage 3, you still have 3-stages to run totaling 95.6 km’s. This will require a completely different mental and physical approach.
As we countdown to the 2024 edition of the Marathon des Sables – The Legendary, we will be providing a series of monthly updates, articles, interviews and podcasts.
The 2024 Marathon des Sables – The Legendarywill be the longest edition in the 37-year history of the race. At 252km, the event will now take place over 6-stages/ 7-days and not 5-stages/ 6-days as announced in late 2023.
It was clear initially that the 6th stage charity stage would disappear, however, on reflection, the new organisation have decided to continue with 6-stages but this time, all stages will be timed. The charity stage in previous editions was not timed.
The infamous long day which typically took place on stage 4 will now move to stage 3 for 2024, this will be day 3 and day 4 of the race as it has an extended time allowance due to the distance.
What does the above mean for the runner?
252km’s is a long way, but the race has always been advertised as 250km’s, so, although the race has fluctuated in distance over the years, the 252km should not come as any great surprise.
The timed stages now numbering 6 and not 5 will make a big difference, especially with the long day coming on stage 3. This will mean that stage 4, stage 5 and stage 6 will need to approximately cover 100km. This makes for a tough end to the week. In past editions, the long day was feared but on completion, many had the mindset, ‘It is just a marathon to go!’ Now it will be significantly more.
The 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.
Historically, distances for the stages are listed as follows:
Stage 1 from 28 to 35 km
Stage 2 from 28 to 39 km
Stage 3 from 28 to 39 km
Stage 4 (The Long One) from 75 to 85 km (over 2 days)
Stage 5 (Marathon Stage) of 42.195 km
Stage 6 Charity
We know the 2024 edition will be 252km, so, as a guess and guide the following will provide a good estimation, the daily figures are +/-, for example, stage 1 could be 30km and stage 2 40km.
Stage 1: 32km (day 1) running total: 32km
Stage 2: 38km (day 2) running total: 70km
Stage 3: 83km (day 3 and 4) running total: 153
Stage 4: 42km (day 5) running total: 195km
Stage 5: 36km (day 6) running total: 23km
Stage 6: 21km (day 7) running total: 252km
Total: 252km
With the above information, you now have at least a template and guide for which to plan around.
OTHER KEY CHANGES
Salt Tablets
As I announced in 2023, it was my expectation that salt tablets would not be provided for the 2024 race. 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. However, it will be your decision if you use them? 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 Capacity
Another key change was the requirement for ‘A minimum capacity of 3 litres of water’ in the form of bottles, bladder etc. This has now been revised and we go back to 1.5 ltr capacity. This is a good move. Cp’s will be increased so that runner’s will only need to carry 1.5 liters. However, on the long day, an additional 1.5 ltr bottle of water will be provided either at the start or at cp1 (making 3 ltr to carry) therefore the capacity to carry 3 litres on the long day between cp’s is recommend. It is important that you think HOW you will carry this extra 1.5 ltr. Maybe you will have a bladder in or on your pack, maybe two additional 750ml bottles at the rear or if you have the front pack, you can slide the 1.5 bottle on top. It’s not recommended to run with a 1.5 ltr bottle in you hand, so, be prepared…
Water
Water during the stage will not be provided via 1.5 ltr bottles as in past editions. Water will be provided from a series of tables and manned staff with jugs to decant water to your empty bottles. Importantly, there had been concerns about where the water will come from, to clarify: 5L Bottles on CP -> Served in 2L jugs -> Served by staff in the runners’ bottles.
The exception being on the long day as mentioned above when a 1.5 ltr bottle will be provided at the start or cp1 and at the end of each stage when a 5 ltr bottle per participant is provided. This 5 ltr bottle will cover the evening after the stage, the morning of the next day and the required 1.5 ltr capacity starting the next stage to cp1. So, if you had planned to cut down a 1.5 ltr bottle to use as a bowl for dinner and breakfast, this will not be possible. You will now need a suitable pot or similar.
Checkpoints
Will be typically 2 to 7 per stage. On the long day, it is therefore a good assumption that checkpoints will be +/- 12km’s apart and hence the need to require 3 ltrs.
Mandatory Equipment
I will list here the mandatory equipment to avoid any confusion:
Pack such as WAA Ultra Bag 20L
Minimum capacity of 1.5 liters 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
Venom pump*has now been removed
Signal mirror
Survival blanket
14 cubes of broth***
Sun cream
200 euro or 2000 dirhams
Passport or ID card
ECG and medical
* new change but consider the long day when you will have 3 ltr.
** new change
*** to replace salt tablets
Food Requirement
You need 14,000 calories of food as a minimum, 2000 calories per day. You can of course carry more than this, but 14,000 is the minimum. 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.
You
In addition to the above you personally will need:
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 will not wash, you will get dirty, you will get smelly. Accept it.
Start slow and ease into the race.
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.
My recent podcast interview with Cyril Gauthier (available HERE) discussing the new development and progression for Marathon des Sables has now been transcribed and translated in to French. Superb job by Emmanuel Lamarle.
It is available on the marathondessables.com website by following the link HERE.
Make sure you you click on the flag (top right) as the copy will be inFrench or English.
The iconic Marathon des Sables is entering a new phase, the past 37 editions have been under the aegis of Patrick Bauer, who, back in 1984, filled up a pack with food and water and trekked off alone into the Algerian Sahara to cover 350km’s on foot in a self-sufficient manner. Little did he know at the time, but this journey was the start of something incredible, the Marathon des Sables, or MDS as it is affectionately known.
Now under new ownership, the 38th edition taking place in April 2024 will see some significant changes while sticking to the main format and principles of the past 37-editions.
It is therefore timely, to update my Ultimate Guide to Marathon des Sables and acknowledge these key changes.
A recent podcast with one of the new co-owners, Cyril Gauthier, can be heard HERE.
Cyril ran the Marathon des Sables in 2009, created the brand WAA and is instrumental in the growth of the HMDS (Half Marathon des Sables) format. Moving forward, the HMDS format will no longer have the ‘half’ title, for example, HMDS Morocco will become MDS Morocco, HMDS Jordan will be MDS Jordan and the key, full distance race of the past 37-years will be called ‘LEGENDARY‘ – The Legendary Marathon des Sables.
Marathon des Sables offers more than just running, it offers a challenge, it offers something quite unique – the Sahara and the MDS strips the runner back to basics and deprives them of all luxuries so that they are stripped raw. Runners find themselves in the desert.
However, this challenge can often daunt a new participant with the challenge that is ahead and therefore, my Ultimate Guide to the Marathon des Sables is provided to settle nerves, provide initial information and provide a level of knowledge that you can use as a base from which to build your own plan and decide on what equipment to purchase and use.
Episode 235 of Talk Ultra and we speak with Katie (Catherine) Young who placed 6th lady and 1st Brit at the 2023 Marathon des Sables in 34h 21m 18s.
The 2023 Marathon des Sables will go down in the 37-year history of the race as a tough one. With second longest stage in the race history (90km), a tough course and excessive heat, 30% did not make it to the finish.
Katie Young from the UK, running her first stage race had an incredible run placing 6th woman and 1st Brit.
Are you planning on running Marathon des Sables or a similar race in 2024 or beyond? Why not join us in January for our LANZAROTE TRAINING CAMP which runs from the 11th to 18th. More information HERE.
Marathon des Sables 2024 #MDS – The New Features Discussed
2024 Marathon des Sables entries are due to open on June 30th. Moving forward, some changes will be made to the race. Read a summary of points HERE.
NEED A NEW PACK?
Are you looking for a new pack that is suitable for fastpacking and stage racing? We are currently testing the Camelbak Octane 25 and it is proving a real favourite. It’s full of features, has great storage and is extremely comfortable. Check out our first impressions HERE.
IAN CORLESS 