How can one prepare for running with a Pack in the desert?

The Marathon des Sables (MdS) is a legendary multi-stage ultramarathon across the Moroccan Sahara, notorious for its extreme heat, sand-laden terrain, and the fact that participants must carry all their gear and food on their backs. One of the most critical elements in MdS preparation is pack training—the art of running with weight. Below are the most frequently asked questions about how to train effectively with your pack.

1. Why is pack training important?

Because you'll be racing with it.

During MdS, you'll carry a pack weighing anywhere from 6.5 to 10 kg (14–22 lbs), depending on your kit and how minimal you go. If you haven’t trained with weight, your shoulders, lower back, and core will fatigue faster than your legs, potentially ruining your race.

Most athletes will have a pack between 7 and 8kg without water.

2. How heavy should my pack be during training?

Start light and build up.

Your goal is to simulate your actual race pack weight for at least the last 4–6 weeks of training.

Tip: Fill your pack with soft items like towels, rice bags, or hydration bladders to avoid discomfort early in training.

3. Should I run all my training sessions with the pack?

No. Mix it up.

• Key long runs: Use the pack at race weight.
• Speedwork & tempo runs: Go light or pack-free to maintain good form.
• Back-to-back runs: Include pack runs on tired legs to simulate fatigue.

A balanced schedule might look like:

• Tues: Intervals (no pack)
• Thurs: Hilly tempo (4–5 kg pack)
• Sat: Long run (race weight pack)
• Sun: Easy recovery (optional light pack)

4. How do I avoid injury from pack training?

Common issues include shoulder chafing, back pain, and poor posture. Here’s how to protect yourself:

• Wear the right pack: Use an MdS-specific running pack (like RaidLight, OMM, or WAA) that hugs your torso and doesn’t bounce.
• Adjust straps often: Tighten or loosen as needed to avoid hotspots.
• Strengthen your core: Include planks, anti-rotation exercises, and lower back work in your routine.
• Use anti-chafe balm: On shoulders, lower back, and underarms.

5. Should I test my race kit while pack training?

Absolutely.

Your training pack runs are the perfect time to:

• Test nutrition: What snacks work with jostling?
• Adjust bottle access and straw length.
• Gradually start using also your footwear and gaiters.
• Get used to your sleep system and clothes.

6. What are common mistakes to avoid?

- Training too long with full weight – It can lead to overuse injuries.

-  Ignoring upper-body fatigue – If your traps and shoulders burn on Day 1, it’s already too late. - Overpacking – Don't use training as an excuse to haul unnecessary gear. Learn to be efficient.