Preparing for the MARATHON DES SABLES: physical training
Physical preparation is, obviously, the first step in your journey. To run in the desert self-sufficiently for several days in a row, your body must be strengthened. Better yet, it must withstand the length of the course. As well as the weather conditions, the elevation gain, fatigue, and hunger.
Your preparation for the MARATHON DES SABLES must enable you to overcome the elevation changes of the course.
Work on muscular endurance
Although the MARATHON DES SABLES is categorized as a running race, you are not required to run the whole way. In fact, few people will manage to run from start to finish. Nevertheless, even by walking, you will cover an average of 41 km per day for 6 consecutive days. For more information, see our article on the distance of the MARATHON DES SABLES 2023.
Your lower limbs will need to hold up during this effort. But so will your back, which is also not accustomed to supporting your torso under such conditions. Even less so with a backpack. This one containing only the bare essentials for your race.
Here are our main tips for preparing for the MARATHON DES SABLES :
Gradually increase the duration of your sessions. Do not risk injuring yourself or overtraining. Start with about 45 minutes for beginners. Up to full days of walking for experienced runners.
Balance your cardio sessions during which you will work on your heart and breathing. Perform your muscular endurance sessions, with a more controlled pace but a longer duration of effort. Schedule VO2 max, threshold, and jogging sessions to vary the running effort.
Distribute your sports sessions evenly throughout your week so that your body gets used to daily effort.
Perform several different sports to work on deep muscular endurance. (Running, Nordic walking, swimming, rowing, weight training, cycling, etc.)
Plan between 7 and 12 months of training
The duration of the MARATHON DES SABLES preparation depends on the participant's level of physical activity. However, the MARATHON DES SABLES is a challenge that many participants take on starting from scratch. In their case, the physical preparation is longer so that the body takes the necessary time to get used to it.
Here, 12 months are recommended for participants for whom the MDS will be a real test during which they will push their limits. Also, during the 12 months, their body will strengthen in terms of muscle and heart. Thanks to sports sessions that will become increasingly frequent. Going from 2-3 sessions of 45 minutes per week to 5-6 of more than an hour at the end of the preparation.
While 7 months are generally sufficient for participants who exercise daily. In fact, at the start of their MARATHON DES SABLES preparation their performance is generally correct. Their body withstands regular efforts. The goal to achieve is to be able to gradually increase the number of kilometers covered on foot per week.
For seasoned trail and ultra-trail runners, 3 months of training may be enough. Only if a training routine is put in place and strictly followed every day of the week.
Practice in real conditions
During the MARATHON DES SABLES, the elevation gain and the temperature will surprise you. As will the ground you will walk on. Going from soft sands to rocky and hard ground.
The preparation for the MARATHON DES SABLES aims to get you used to running in these conditions. Here are some tips you can put in place to prepare for D-Day :
Run in hilly natural places to get used to the elevation gain and different terrains. If possible, run on the beach or in sand pits.
Wear a backpack whose weight will be substantially the same as on the day of your race. According to the MDS rules, your bag must weigh between 6.5 kg and 15 kg.
Perform typical days during which you will walk the average 41 km, with all your equipment.
For the bravest, you can try bivouacking in your garden. In order to train yourself to sleep in a natural environment.
