It is race week, the 39th MDS The Legendary is just days away. Today, Tuesday April1st, for many, will be the last full day of preparation before travel starts. Use the time wisely and use this post Countdown to MDS The Legendary 2025 – Three as a place to start to make sure you have everything.
You may be wondering what the race will look like in regards to distance in 2025? If you know where to look, distances are online and as below:
Stage 132km with 312m+ and 0730am start
Stage 240km 614m+ and 0700am start
Stage 332.5km 468m+ and 0730am start
Stage 4 82.2km 690m+ and 0600am start
Rest Day
Stage 542.2km 424m+ and 0630am start
Stage 621.1km 202m+ and 0630am start
Total 250km and 2710m+
You may be wondering how the 2025 distance and vertical compares to 2024, well, it’s almost identical – 2024 was 252.8km and 2788m+ – The long day was on day 3, so, the order was different, however, daily distances are +/- the same.
The only thing you need to do now is go through the following:
Get your checklist and go through everything and make sure you have all you need.
If possible get some heat exposure – Bikram yoga, heat chamber, sauna, hot bath or similar.
Move – your training is done but your body will appreciate some movement, this can be just walking or some easy running with some short strides to loosen up.
Travel with MDS pack and all equipment (ex poles and knife) and wear race shoes.
Take extra clothing and items in check-in luggage so you can fine tune equipment when in the Sahara.
Remember you are self-sufficient in the desert for the days before the race, have enough food and any drinks you require. Water is provided.
You are in the final 2-weeks for MDS The Legendary.
With this in mind, we follow up the conference calls that took place on Friday March 21st with a summary.
First and foremost, the conference calls were recorded and you can view them on YouTube, the english version is as below.
SUMMARY NOTES AND KEY POINTS
The adventure will be here soon, do not worry, keep calm, 80% of you are first time participants.
Here we will go over the key information about the race.
Logistics
Passport – keep it handy and make sure you don’t forget it! Make sure you have at leat 6 months validity.
Wear race clothing for travel including shoes and gaiters.
Take RACE PACK with all contents as carry-on luggage, this includes the food. The only items you must check-in are poles and knife/ scissors etc.
MDS admin send you a procedure via newsletter in case your checked bag gets lost.
There will also be a pre-race shop at bivouac if needed, this will not have an exhaustive amount of equipment, but it may help in an emergency.
What happens when you land in Marrakech?
At the airport as you exit, after baggage collection, there will be a welcome area on April 2 and 3rd look out for the MDS team wearing orange and blue gilets.
Board your bus
Bus schedule:
KENZI ROSE: April 2 & 3 – 7:00 AM
RAK AIRPORT: April 2 & 3 – 10:00 AM
RAK AIRPORT: April 2 & 3 – 12:00 PM
The drive to Ouarzazate is approximately 4-hour ride + mid-way break MDS will provide a snack. If you have special dietary needs, you should have submitted that on our website. You’re welcome to bring your own snack if that makes you feel more comfortable.
Drop-off at hotels in Ouarzazate – all buses stop at all hotels:
El Baraka
La Perle du Sud
Berbère Palace
Karam Palace
You’ll spend 1 or 2 nights there depending on your booking. Our staff will be present in the main hotels in Ouarzazate if you need anything.
April 4
Transfer to the bivouac
Meet at 7:30 AM in Ouarzazate to board the bus from either:
Karam Palace
Berbère Palace
6-hour transfer
1 break during the ride, lunch pack will be provided BUT I recommend you purchase items in Ourarzazate to take with you, remember dta 1 and day 2 in bivouac is self-sufficient.
REMEMBER you are self-sufficient with food BEFORE the race starts. So, you need to take adequate food, snacks etc. There is no restriction here as you carry this in your luggage.
➤ Arrival at the bivouac with your suitcase and all your gear
➤ You’ll be assigned an 8-person tent – tent numbers will be shared next week
➤ Arrival briefing
➤ Sleep
IMPORTANT – You have luggage with you this night, a great opportunity to fine tune what you will take when racing. If it is cold, you can pack extra layers. If hot, you can maybe take less.
April 5
Technical checks stay in your bivouac tent and a member of the MDS team will come to your tent and tell you when to go. Expect this to take approximately 1-hour.
You will drop your luggage at the technical check. you will not see or have access to luggage until AFTER the race when you return to Ouarzazate.
Rest in camp and prepare for the race.
April 6–12
Race Stages You’ll discover the stage details in the roadbook, given to you when boarding the bus on April 4.
The long stage will be the 4th stage.
The race will be 250km’s over 6-stage / 7-days.
A typical stage:
Early starts so you will be getting ready in the dark.
Checkpoints every 10km (+/-) with unlimited water
We recommend carrying an extra soft flask for flexibility – but remember, you carry it!
Each CP has shaded rest zones
Orange-vest staff to help if needed for any medical issue
Cold water available to cool your neck (bring a neck gaiter!)
Feminine hygiene products available at bivouacs and on course
Minimum pace is 3.5 km/h – no stress, go at your own rhythm.
End of the stage: You can refill your bottles + get a 5L water bottle to last to CP 1 the following day.
EQUIPMENT
Review the list of mandatory equipment
First night at the bivouac: Good opportunity to test how cold it gets.
Bring a proper sleeping bag,
Have with you warm layers, light down jacket, etc.
Sleeping mat is highly recommended
Make sure you have tried and tested shoes with gaiters
Foot care – trim your toenails before the race – not too short, not too long. A pedicure can be a good idea.
Bring socks you’re used to, and maybe a spare pair.
Foot care during the race:
Clean and let your feet breathe after each stage.
If you feel a blister or small injury, go see the medics immediately – don’t wait!
Rain?
Keep a rain jacket and a rain cover for your bag in your WAA pack – just in case.
Protect yourself from the sun: Hat, sunscreen, sunglasses – don’t neglect anything!
Clothing: Test your gear beforehand to avoid surprises One race outfit + one bivouac outfit is enough
Fire starter bricks – available in the pre-race shopMENT
Before the race: Food for the evening of April 4 and the full day on April 5 – whatever you like.
During the race: Plan 7 days of food: breakfast, lunch, dinner. For the last stage, only breakfast + snacks for the stage are needed. A lunch pack will be given on the return bus.
So, you need roughly 20 meals, totalling around 12,000 to 14,000 calories minimum.
Strategy – Test your meals and drinks in advance! Don’t bring 3 or 4 of the same meal unless you’re sure you like it.
Backpack weight It adds up quickly – aim to be as close to the minimum 6.5kg as possible. This does NOT include water.
Medical Advice Hygiene rules:
Never drink tap water.
Don’t share bottles or cups.
Avoid raw vegetables at hotels or elsewhere.
Stick to cooked food before and after the race.
Your digestive system will be sensitive.
Heat and stress can also cause minor digestive issues.
Don’t panic – mild diarrhea is often just your body adjusting (and it might even make you lighter!).
Limit physical contact at the bivouac.
Wash hands frequently – especially before eating or after using the toilet.
Use hand sanitizer often.
Tips for a safe race:
No self-medication If you feel unwell, don’t self-medicate.
Avoid NSAIDs like ibuprofen, Voltaren, etc. – they can cause serious complications during intense effort.
Talk to the medics instead.
No COMPEED® for blisters They melt into your skin in the desert heat and make treatment harder.
Hydration Drink according to thirst – don’t over hydrate.
Drink two diluted bouillon cubes per race day.
MDS do not provide salt tablets as they’re not recommended.
Treat pain early The earlier, the better – avoid complications.
Listen to your body Fatigue, dizziness, pain – speak to an Orange Vest!
Medical Form One week before the MDS Legendary, you’ll receive a medical questionnaire from: no-reply@logicoss.net. Filling it out is mandatory to help the medical team take care of you during the event.
Race Tracking
Friends and family can follow you on the MDS website
Live tracking page
Live webcam
EMOTION BOXES
Satellite phone
There will be some connection spots – but we recommend disconnecting and enjoying the moment.
Final stretch:
Stop training. If possible get some heat acclimation – sauna, heat chamber, hot yoga etc
Don’t stress.
Once you’re in Morocco, we take care of everything.
Enjoy it!
Any questions? Call us.
A full recap will be emailed to you next week with all these details.
It is two weeks to go, finally the big target is in your grasp, MDS The Legendary 2025 is waiting! To all intents and purposes, your training is now done. You will not get fitter in these last 14-days, only more tired, more stressed and potentially injured. Accept that the work is done, other than some easy runs or walks to keep moving and some planned heat acclimation, use the extra time that would have been used for training as planning time.
DON’T PANIC!
If you have got this far, you are in a great place.
When you break the race down, here are my TOP 20 TIPS of what to focus on for Marathon des Sable – The Legendary.
Photo by Ian Corless
MEDICAL
Make sure you have all the medical requirements fulfilled and an up to date ECG as specified in MDS rules and regulations. There can be no compromise here. The MDS medical time, quite correctly, are adamant that all protocols must be adhered to. This is for your safety.
The organization provide a medical certificate which you must download and you must have a resting electrocardiogram (ECG) report plus graph, dated less than 30 days before the start of the race.
The original documents are to be presented during the administrative, technical and medical checks on the admin day in bivouac. Failure to present these documents will incur penalties (see ART.27 et 28).
Note:
The signature and the stamp of the doctor must be applied on them.
Only the original documents, dated and signed, will be accepted (photocopy is not valid).
TRAINING
Well, we are all individuals, we all have different abilities, we all have different goals, we all have different free time and the list could go on. Importantly, keep the balance of training days the same. If you typically run 5-days a week, maintain those 5-days and reduce the volume/ intensity.
The Taper:
Week 2: 40km or 4.8 hours
Week 1: 20km or 2.4 hours (race week)
Your body needs to keep alert and active. So make sure you add some stimulus in this taper period, short periods of faster running and/ or hill work are ideal. However, do all this with the priority not to get injured. Now is not the time to get a niggle, a sprain or a problem.
ACCLIMATE
In the final two weeks of taper you need to hone in on acclimation to heat and prepare the body.
Don’t leave this to the last minute, plan ahead, especially if using a heat chamber. Heat chambers are limited and obviously, time slots are limited.
If you do not have access to a heat chamber think of other options: sauna, hot baths, bikram yoga, adding layers when running, or if you are lucky with time, arrive in Morocco early and taper in a real situation.
EQUIPMENT
You will have been mulling over equipment for months and you may well have tweaked and changed your choices. Now, with 2-weeks to go, this is the time to make sure you have everything you need and also understand what it all weighs.
Clothes must be comfortable and not rub.
Shoes fit perfectly, give no hot spots and are suitable for the desert environment and have gaiters.
You need a minimum of 2000 calories per day. Lay food out for each day and have a spreadsheet that itemises everything and shows the weight and calories.
Where possible, re-package food in smaller and lighter packaging. Particularly important with dehydrated meals. Read HERE
TRAVEL
Runner’s are required to be at Ouarzazate Airport on the morning of Friday April 4th. Travel is for you to plan, flights are no longer provided by the MDS organisation, however, they do offer a free transfer service from Marrakech.
To get to Morocco and Ouarzazate, you can arrive at various airports:
Ouarzazate airport – Fly to Ouarzazate before the race and spend one or more nights in a hotel (at your own expense), then come to one of the meeting points on the morning of April 4. You must arrive no later than April 3.
Marrakech airport – Shuttles will be organized on the morning of April 2 and 3, 2025, between Marrakech and Ouarzazate (5-hour journey).
Travel in your run clothing including your run shoes with the gaiters. Yes, you are going to look somewhat ‘special’ at the airport but trust me, luggage goes missing and you do not want to be the person standing in the Sahara watching your dream slip away because of lost luggage.
Take your run pack with all contents for the race as carry-on. You can take pretty much take everything: food, sleeping bag, essentials etc. The only items you cannot take are run poles and knife-
Take spare items in your hold/ ckeckin luggage. MDS varies considerably in temperature, we get hot and cold years. Never assume it will be hot. You have the opportunity in bivouac to fine tune equipment before admin.
Purchase food and drinks at the airport to take on the plane. Also consider when you land in Morocco, you will have an approximate 6-hour bus journey to bivouac 1, take food and drink with you for this trip. However, MDS do ptovide you with a packed lunch.
Have cash with you, depending on which airline you use, card payments are not always possible, also, in Morocco, cash is king.
ARRIVAL
Runner’s are required to be at Ouarzazate Airport on the morning of Friday April 4th see above.
Runners will then fill buses, road books will be given and then you transfer to the desert. Expect 6-hours.
At bivouac you will find your tent and settle in.
REMEMBER food is now NOT provided and you therefore need to feed yourself on arrival day and admin day. There are no restrictions on weight or calories here, so, take as much as you want and plenty of variety, this includes drinks. Only water will be in camp.
As mentioned above, until admin, you have your luggage with you, so, you can have more layers, a more comfortable inflatable bed and some luxuries – consider what will make these days more pleasurable and comfortable. Importantly, you can fine tune your race pack with more or less layers based on the weather forecast and conditions.
ADMIN DAY
On admin day, prepare all your kit and make sure you have everything prepared and ready. Also make sure you have all mandatory and essential kit. Once you have passed through admin, your luggage is taken away and you will not see it again until after the race when you return to Ouarzazate.
Race self-sufficiency actually only starts the following day with stage 1.
Admin used to be a long and lengthy process, however, the system changed in 2024 and it was fast and seamless. Make sure you have a drink and snacks while waiting. A top tip is carry an umbrella to protect you in case of a very hot day.
RACE
The race will be 6-stages over 7-days. The distance will be 250km’s and the long day will be stage 4. There will be no Djebel El Otfal and Merzouga Dunes are back. Cyril Gauthier described the route as very beautiful and very tough. There will be a great deal of soft sand. Listen to a podcast where this is all discussed Countdown to MDS The Legendary 2025 – Two
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
Ease in to the race. Respect the challenge ahead. A slower and calmer pace on stage 1 and 2 will be rewarded on stage 3 and especially on stage 4, the long day. Remember after the long day you have a rest day. Stage 5 will almost certainly be a marathon, stage 6 a half marathon, plan for this physically, mentally and make sure you eat well to have the energy.
AFTER THE RACE
You will cross the finish line and be given a medal.
You will then be requested to board coaches that will be waiting for you. As each bus fills, it will depart for Ouarzazate, expect a 6-7 hour journey. A packed lunch will be provided.
On arrival in Ouarzazate, you will go to your hotel, your luggage will be waiting and then you have free time, dinner will be at your hotel.
The following day is a free day. In the evening it will be the awards ceremony.
Departure day, please make sure you check details for transfers to Marrakech if that is applicable for you.
Interested in another MDS event in 2025?
A full calendar of dates and destinations are available HERE
The 2025 edition of the Marathon des Sables – The Legendary is getting close, as we journey through March, we will post weekly articles to help you fine tune your preparation, here is article two.
Cyril Gauthier provides one hour of his time to discuss all things MDS, the introduction and growth of HANDI and TREK. New events such as MDS RAID MAMIBIA, MDS PERU and importantly, THE LEGENDARY.
One thing is for sure, the 2025 and 39th edition is looking to be one for the memory banks. With 80% new tracks, no El Otfal and the return of Merzouga, Cyril gives a warning, ‘make sure you take the 2 to 3-weeks before the race easy!’
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
Listen to the audio below
The show is available on SPOTIFY, iTUNES and all the other main podcast outlets.
Interested in another MDS event in 2025?
A full calendar of dates and destinations are available HERE
The 2025 edition of the Marathon des Sables – The Legendary is getting close, as we journey through March, we will post weekly articles to help you fine tune your preparation.
Following on from the 2024 edition, the longest in MDS history, the 39th 2025 edition will follow a similar format and distance. The event will take place over 6-stages/ 7-days and notably, the ‘long day’ was stage 3 in 2024, for 2025 it will return to stage 4.
All 6-stages will be timed as in 2024, previously, the charity stage was not timed.
Although the race has fluctuated in distance over the years, a distance of +/- 250km’s should not come as any great surprise and training in the build up to the event should have been planned with this in mind.
6 timed stages does make a considerable difference and that should be considered. In 2024, the long day coming on stage 3 was an extra challenge, for 2025, it returns to stage 4! Depending on how fast you complete the long day, you can have a full day and night as recovery before stages 5 and 6.
Daily distances are typically never disclosed before the race and the jury is out if the distances will be announced pre arrival in Morocco, watch this space! However, it is pretty easy to guess on approximate distances.
The 2025 MDS Legendary will look (potentially) like this:
Stage 1: 32km (day 1) running total: 32km
Stage 2: 38km (day 2) running total: 70km
Stage 3: 36km (day 3 running total: 106km
Stage 4: 80km (day 4 and 5) running total: 186km
Stage 5: 42km (day 6) running total: 228km
Stage 6: 21km (day 7) running total: 249km
Total: 249km
Three key considerations:
Expect more sand, anticipate no Djebel El Otfal and expect Merzouga Dunes. With the above information, you now have at least a template and guide for which to plan around.
“…and for sure it will be tough, I am not going to tell you that it will be easy! The distance will be 250km’s, I am little unhappy because I cannot put the long stage in the third position, I loved this last year, but according to our plan, we need to move it to the fourth stage. It will be tough, very tough and really beautiful. We have some amazing places planned, 80% is new tracks. You will see places never seen before in any MDS. There will be no El Otfal, there will be lots of sand and yes, Merzouga will return.” – Cyril Gauthier
SCHEDULE
Photo by Ian Corless
Day 1: Arrival in Morocco, transfer by bus to the bivouac in the desert, installation and overnight stay in the bivouac wih self-sufficiency.
Day 2: Day of technical, administrative and medical checks. Overnight in bivouac with self-sufficiency.
Day 3: First stage, overnight in bivouac.
Day 4: Second stage, overnight in bivouac.
Days 5: Third stage, overnight in bivouac.
Day 6 and 7: Fourth stage, the long one” – lasting 2 days, overnight in bivouac.
Day 8: Fifth stage, overnight in bivouac.
Day 9: Sixth stage, medal at the finish line, then bus transfer to Ouarzazate, overnight in hotel with half-board accommodation.
Day 10: Free day in Ouarzazate, awards ceremony, gala evening. Overnight at hotel with half-board accommodation.
Day 11: End of adventure, transfer back to airport.
BIVOUAC
Remember, from the moment you arrive in bivouac you are self-sufficient. So make sure you bring food/drink (water is provided) to cover the days before the race starts. This food can be in any form and weight as you do not need to carry it, so, be creative. Rachid for example makes a Tagine in camp…!
Also remember, you have your luggage with you before the admin protocols. So, bring extra items, warm layers, spare kit etc. That way you can fine tune equipment in a real situation. Particularly helpful when judging climate conditions. DO NOT assume that it will be hot, recent history has shown that temperatures and conditions in the desert are changing – MDS Morocco in October had rain and flooding. The recent MDS Morocco Atlantic Coast had extreme wind, cold temperatures and rain. Be prepared!
ADMIN DAY
You will have your luggage with you in bivouac before admin day. You can make last minute adjustments if required. Be prepared and make sure you comply with all rules and regulations. A pack must have a minimum weight of 6.5kg PLUS water (1.5L). You must have a minimum of 2000 cals per day. You must have ALL the mandatory kit.
SALT
The new revised mandatory requirement for the race requires 14 broth cubes – these cubes are known to be salty. You have no choice here, you must have them. In 2024 many questioned the validity, however, during and post the event the general consensus was very positive. Take note here, not all cubes dissolve the same in water, so, make sure you find a cube that works such as Knorr. My advice is to plan a strategy that works for you. Listen to my podcast with Andy Blow from Precision Hydration HERE. Remember, this is a self-sufficient race, so, be prepared to be self-sufficient and have a plan/ strategy that works for you.
WATER
Another key change from 2024 is water and how it is provided. In principal, once you start on stage 1, water is unlimited. No longer are you provided 1 or 2 1.5ltr bottles at checkpoints. Now, the blue coats will pour water from jugs in to your bottles. If you stand at a CP and then drink a full bottle, it will be refilled.
Another key note to consider is that should conditions dictate or should the organisation think that additional water will be helpful, water stations may be added between CP’s. This is very important. Typically (conditions and terrain allowing) CP’s are 10km’s apart, therefore, you may heave an additional water station at say 5km’s.
The long day may (tbc) have a requirement that you can carry extra water capacity? This extra water would potentially be provided in a 1.5ltr bottle, so, either have an extra bottle to decant this to, or, have a system to carry a 1.5ltr bottle.
After the stage finishes, water is then rationed and you are provided with 1 large 5ltr bottle. This water will be needed for your hydration post stage, cooking dinner, cooking breakfast and your water allowance to CP1 the following day. If you want to wash, that also comes from the 5ltr allowance, so, make sure you drink and eat and understand what water capacity you need before taking a wash.
FEET
Along with dehydration, damaged feet are a key reason NOT to finish MDS. Make sure you have correct fitting shoes, the right socks for you and you know how to look after your feet. Read HERE and HERE.
SAFETY
MDS has strict protocols for your safety. You will see fast response vehicles (buggies) designed to gain fast access to the most difficult and challenging parts of the desert. In addition, there are 4×4 vehicles situated throughout the course.
Each runner is using a tracker attached to their pack. This allows MDS to follow you and keep an eye on your position, it also has an emergency button which notifies the MDS team of your need for immediate response and attention.
There are also medical runner’s. These are trained medical staff who will participate during the race. They will be on the course with you and in certain scenarios, they are able to provide immediate care or attention to those who need it. They have a different coloured number so you can identify them.
Medical team personnel are trained and equipped to provide immediate attention at any location within the desert.
Finally, water is not rationed during the race, so, if you need more liquid, you can have it! Also, at key CP’s, iced water is available to enable cooling. This will be poured on your head via a blue coat volunteer. Orange jackets handle medical emergencies.
MANDATORY EQUIPMENT
Needless to say, despite what some believe, but mandatory equipment is mandatory!
Pack such as WAA Ultra Bag 20L
Minimum capacity of 1.5 litres of water
Sleeping bag
Head torch and spare batteries (you can have a charger/ solar charger)
10 safety pins
Compass with 1 or 2 deg precision
Lighter
Whistle
Knife
Topical disinfectant
Signal mirror
Survival blanket
14 cubes of broth
Sun cream
200 euro or 2000 dirhams
Passport or ID card
ECG (original doc) and medical
Roadbook (supplied on arrival)
Make sure you comply with the very strict regulations and timeline in regard to ECG and medical form.
FOOD
You need ** 14,000 calories of food, 2000 calories per day. However, 12,000 is mandatory. You can of course carry more than this, but I consider 14,000 is the minimum with the rest day. You must be able to prove the calories, so, if you decant food into lighter or different packaging, make sure you keep the nutritional information.
** Adding as clarification:
2000 calories per day, it’s a 6 stage race
BUT remember the rest day.
I see the calories as below BUT YES 12,000 cals to comply with rules.
Stage 1 : 14,000 cals – Day 1
Stage 2 : 12,000 cals – Day 2
Stage 3 : 10,000 pls – Day 3
Stage 4 : 8,000 cals (the long day) – day 4
Day 5* : 6,000 cals (rest day)
Stage 5 : 4000 cals – Day 6
Stage 6** : 2000 cals – Day 7
*Day 5 you may still be running/ walking and/ or in camp for the rest day and will need 2000 cals.
**Stage 6/ day 7 you technically only need breakfast and snacks for the stage.
WHAT YOU NEED
In addition to mandatory equipment and food requirements, you need essential items to complete the race. Use the list below as a guide:
Run top (maybe with long sleeves)
Neck roll/ Buff
Run shorts/ skirt or similar
Socks (plus maybe spare socks)
Shoes with gaiters (make sure you have the gaiter velcro sewn on well in advance)
Hat (consider cover for the neck too)
Sunglasses (make sure they have good protection and if they fit well for protection in sand storms)
Watch
Warm layer (windproof and maybe lightweight down jacket)
Foot care
Hygiene products
Toilet roll/ wipes
Lip balm
Blind fold
Ear plugs
Spoon
Pot/ bowl*
Stove**
Fuel cubes**
Sleeping mat
Pillow
Flip flops or similar
**Stove and fuel only required if you plan to heat water
*Pot/ bowl or similar will be required as now it is no longer possible to cut down a 1.5ltr bottle
Recommended
Many things can happen in a self-sufficient race and yes, equipment can fail. So, think about on-the-go repairs and what you may need.
Zip ties
Gorilla tape
Super glue
Sewing kit
Cord/ thin rope
Top Tips
Keep the pack weight as close to the minimum 6.5kg as possible, additional weight is additional stress that you do not need.
Keep luxuries to a minimum, they only add weight. A super light Mp3 player (with good battery) and earphones is the only luxury I would consider.
Accept that this is a tough challenge, you will be stripped back to a survival mode. You may not wash, you will get dirty, you will get smelly. Accept it.
Start slow and ease into the race.
Photo by Ian Corless
Poles can be a lifesaver and I recommend them but you must learn to use them. Those at the front do not need poles, they can run.
Learn to walk, walk and walk. Many go to the desert with the expectation of running 80% and walking 20%. The reality is it will be the other way around.
Look after your feet and start with the correct shoes for you.
Take a sleeping mat or pad. You only need to do three things: run, eat and sleep. Sleep and comfort is important for recovery.
Make sure you check the full rules and regulations HERE
Episode 247 of Talk Ultra and we catch up with competitors from the 2024MDS The Legendary for thoughts and feedback with Cecilie Lehmann Gianneri, Natalya Platanova and Nicki Marsh.
The 2024 MDS The legendary was highly anticipated, after 37-years, the race came under new ownership and while the core structure of the race remained the same or similar, many changes did take place. We catch up with Cecilie, Natalya and Nicki, all three first time competitors to get their thoughts and feedback.
If you’d like a re-cap of the 2024 edition, please see below:
The 2024 and 38th edition of Marathon des Sables is here! MDS The Legendary, the longest edition in the history of the race, 252km’s over 6 timed stages.
Close to 900 participants will toe the line, exact numbers will be confirmed at bivouac 1. With 60 countries represented, France and the UK lead the with 267 and 178 participants respectively.
From the 900 starters, 27% are women; a record. The youngest participant will be Lionel Schneider (16) and the oldest, Harry Hunter who has just turned 75 on April 15th.
Runner’s will arrive in Morocco on April 12th for a transfer to the desert.
Saturday 13th is admin day and then the race schedule is as follows:
April 14 – STAGE 1 – Departure 0700 31.1km and 282m+
April 15 – STAGE 2 – Departure 0700 40.8km and 550m+
April 16 – STAGE 3 (The Long day which will go through to April 17) – Departure 0600 and 0730 for the top 50. 85.3km and 1154m+
April 18 – STAGE 4 – Departure 0630 and 0800 43.1km and 390m+
April 19 – STAGE 5 – Departure 0700 31.4km and 252m+
April 20 – STAGE 6 – Departure 0630 and then transfer back to Ouarzazate 21.1km and 160m+
April 21 – Ouarzazate
April 22 – Home travel
THE ROUTE
Unlike previous editions of MDS, the 2024 route will concentrate on one key area of the Sahara. It makes sense, it is the most beautiful. Therefore the race will not be a point-to-point but a series of journeys and participants will stay in the same bivouac on multiple occasions.
Importantly, Jebel El Otfal, Jebel Joha Baba Ali and the oasis of El Maharch will feature on the ‘long day’ however, there will be no Merzouga dunes during the race.
In summary:
Stage 1 B1 to B1 31.1km and 282m+
Stage 2 B1 to B2 40.8km and 550m+
Stage 3 Is an elaborate series of tracks, B2 back to B2 85.3km and 1154m+
Stage 4 B2 to B3 43.1km and 390m+
Stage 5 B3 to B3 a looped route that makes a heart shape 31.4km and 252m+
Stage 6 B3 to finish 21.1km and 160m+
ONES TO WATCH
MEN
MOHAMED EL MORABITY
As in any MDS, there are the front contenders who will do battle for overall honours, in the men’s category, three obvious names are stand out: Mohamed El Morabity, Rachid El Morabity and Aziz Yachou. All eyes will be on Rachid, he is looking for a 10th MDS title and after the disaster in 2023 when he received a 2-hour time penalty, Rachid will be looking to make amends and make history. Mohamed, Rachids brother took the reigns in 2023 and won, but will this be allowed in 2024? Aziz Yachou gets stronger and stronger every year, he has a battle against the brothers though.
Petter Restrop, Yoann Stuck, Roberto Mastrotto, James Miller, Alessio Zambon, Ahmed Ouikhalfen, Stéphane Ricard,Mérile Robert, Hamid Yachou, Anthony Ginter, Romain Laguigner Abdelhadi Elmoustahli are also ranked as the top contenders, as always, there will be surprises.
WOMEN
AZIZA RAJI
Aziza Raji and Aziza El Amrany fly the Moroccan flag and are of course, top contenders for the podium. The UK’s Gemma Game is returning, she has placed 3rd twice in 2018 and 2019 – is this the year?
Lai King Chan, Adriana Moser, Saskia Plaucheur, Marie Houdusse, Amélie Ginter, Ninette Banoun, Magdalena Kalus, Alexandra Bailly, Annę Godefroy, Nina Stein and Katherine Beckingham are all in with a shout of top-10 and maybe the podium.
STORIES
AMY PALMIERO WINTERS
The MDS is always a place for stories, challenges, inspiration and adventure and the 38th edition will be no different. Often, these stories unfold as the race happens.
Mr MDS, Christian Ginter is back for his 36th edition, yes, his 36th! Rory Coleman from the UK return for his 16th and in and amongst these two highlight names, we will have new stories to follow and inspire us.
INTERESTING FACTS
In an effort to reduce the environmental impact of such a huge race, the MDS has taken some key measures.
In 2023 50 lorries were used, for 2024 this will be 20. In 2023 157 4×4 vehicles have been reduced to 78. A helicopter as per usual will be available for emergency use only. This equates to a 47% reduction I carbon emissions.
In addition, chartered flights were reduced to just 3 planes with an encouragement for participants to choose commercial options.
The use of local services has been increased using local staff, vehicles, trophies made in Morocco, and the catering team for staff will be all Moroccan with 100% of produce local and a reduction in chicken and beef.
In addition, checkpoints will have solar power and all communication relays utilise solar too.
Waste management has been improved and a key move has been to eradicate 1.5ltr bottles and replace with 5ltr.
Safety has always been a key concern and for 2024 there is an increase in medical staff, 65 up from 56, there 9 SSV rapid response vehicles, up from 4 in 2023. There will be 9 4×4 vehicles and new for 2024, 3 MTB riders and 9 runner’s who will participate on the race route offering immediate medical response. A medical point will be in the centre of bivouac so that immediate attention can be given if required.
ADVENTURE AWAITS
The 38th edition is now waiting to unfold. It’s a new era for the race. Let the adventure begin, MDS The Legendary makes history.
You can receive daily updates and reports on this website. Follow on IG @iancorlessphotography and @mdslegendary
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!
Episode 3 of the Marathon des Sables – The Legendary podcast is with Alexander Welch.
Alexander toed the line of the 2021 MDS but things did not go to plan… It was the year of excessive heat and Norovirus in bivouac. A year when 50% did not finish the race. However, the DNF for Alex raised some demons.
“I participated in the 2021 October edition of MDS and was medically removed at checkpoint 2 on day 3. Being only 25 years old at the time, and having never failed at anything prior, this was a massive mental blow for me.”
Falling into a downward spiral. Alexander’s life tumbled; as a coping mechanism, he turned to excessive drinking and substance abuse, this impacted on work, relationships and his own mental health.
“This went on until about November 2023 where I reached out for help of my former tent mates (4 of which are also returning in April 2024). I managed , with their support, to pull myself out of the degenerative cycle that had encapsulated my life for almost 12 months. This culminated in signing up for the MDS 2024.”
MDS Legendary 2025
11-day adventure
April 4 to 14, 2025
Sahara Desert, Morocco
IAN CORLESS 