Should I use sticks in Marathon des Sables

The Marathon des Sables (MdS) is one of the toughest footraces in the world, with runners covering over 250 km across sand dunes, rocky plains, and intense heat — all while carrying their own gear. A frequently debated topic among participants is:

“Should I run with sticks during MdS?”

This article explores the pros, cons, and frequently asked questions about using sticks to help you make the right decision for your race strategy.

1. Are running sticks allowed in the MdS?

Yes, they are allowed. The official MdS rules permit the use of sticks, but they must always be carried by the runner and count toward your overall pack weight.

2. What are the benefits of using sticks in MdS?

MDS includes sticks as potential recommended equipment for following reasons:

“The sticks will help you balance while running. 

They will also be useful for going up and down, so you can lean on them. They will be particularly useful for people who plan to walk during the adventure. 

Light sticks will allow you not to carry too much weight if you ever decide to put them in your bag during a moment of the race. “

Advantages:

• Reduces leg fatigue: Distributes effort to upper body, especially during climbs and soft sand sections.
• Improves stability: Helpful on uneven or rocky terrain and during sandstorms.
• Supports posture: Prevents slouching under pack weight, especially late in the race.
• Useful on long walking sections: Days like the infamous 80–90 km long stage can benefit from pole-assisted walking.

“On the dunes, sticks saved my quads and knees from destruction.” – MdS veteran

3. What are the downsides of using sticks?

Disadvantages:

• Added weight: Even the lightest sticks (~300–400g) add to your mandatory pack load.
• Hand fatigue: Using sticks for hours can tire your arms, especially if you’re not trained.
• Less efficient for running: If you plan to run much of the race, sticks can get in the way or be cumbersome to carry.
• Risk of injury: Improper use or poor technique can cause shoulder or wrist strain.

4. Who typically uses sticks during MdS?

Sticks are more common among:

• Hikers or walkers doing MdS at a more conservative pace
• Runners with knee or back issues needing additional support
• Participants looking for energy conservation on climbs and in deep sand

Elite and competitive runners typically do not use sticks, as they prefer to keep their hands free and reduce pack weight.

 5. Should I train with sticks if I plan to use them in MdS?

Absolutely. Sticks are a tool — and like any tool, they require skill.

Training tips:

• Practice on sand, hills, and rough terrain
• Train with your race pack weight
• Work on rhythm, grip, and coordination
• Learn to use sticks efficiently both whilst using them on the move and when stored

If you’ve never used sticks before race day, don’t bring them. The desert is no place to experiment.

6. Collapsible sticks or fixed-length?

• Collapsible (folding/carbon fiber) sticks are ideal for MdS.
  Look for ultralight models (e.g., Black Diamond Z-sticks, Leki Micro Trail Pro) that fold down small and attach easily to your pack.

7. Do sticks affect your gear or hydration setup?

Yes. Consider:

• Gloves: To prevent blistering on your palms
• Handheld bottles: May be harder to manage while using sticks
• Sticks attachment: Your pack should have stick storage loops or straps