Manaslu Trail Race: Dare to Run Himalayan Ultramarathon in Nepal

10 Nov 2024 Chandra Gurung

The Manaslu Trail Race is a prestigious annual event held in Nepal, emphasizing tourism in the Manaslu region of Nepal. It is scheduled for November 9-21, 2024, to cover 140 km of multi-stage racecourse and an additional 20 km of hiking to Larkya La pass. 

A group of 30-50 runners from all over the world can get opportunities to join Nepali talents to circumnavigate Manaslu (the 8th highest mountain) in a race. Let’s get to know more about the significant event, trail running calendar, opportunities, and challenges of the race. 

History of the Manaslu Trail Race 

The Manaslu Trail Race has grown in popularity since its inception, attracting a diverse group of participants worldwide. It’s not only about athleticism but also cultural exchange, interaction with local communities, and better tourism are sought every year after events. 

Historically, local runners have also performed well, contributing to a rich competitive spirit within the race since its very first inception in 2013. The results from recent races showcase both local and international talent. In 2023, notable finishers included:

• Ida Nilsson (1st place) with a time of 20:17:32
• Jonas Trindler (2nd place) at 20:48:10
• Jan Tandler (3rd place) finishing in 21:53:34

Manaslu Trail Race 2024: Stages and Courses 

The Manaslu Trail Race is not a cycling race of any kind its based on trail running. It involves a challenging multi-stage format where participants run approximately 140 kilometers over seven days.

There are courses of race; some are as short and steady as 7.9 km from Samagaun to Samdo. Some are an out-and-back route to Manaslu Base Camp, but all are common. You acclimatize by running a thrilling ascent and descent through a grassy valley and enjoy quite good last views until you reach the finishing edge at the Tilije village in the Manaslu Trail Race. 

Stage 1: Sotikhola to Dhoban

In 2024, it’s scheduled for all to arrive by Sotikhola before November 12, as it’s the day the stage 1 race to Doban begins. You spend the night in a teahouse.

Stage 2: Dhoban to Deng

The next day you continue the trail to Deng, crossing two checkpoints at Jagat and then Philim. You have the best of the journey on Manaslu foot trails, cross many bridges and waterfalls, and end your race with a local meal.

Stage 3: Deng to Hinang Gompa

At the end of stage 3, we sleep at Hinang Gompa. The next day the tough stage is approaching, but what we shall appreciate is the backdrop of Hiu Chuli, which appears more graceful than ever on the race trail. Your three-course meal is arranged by the event organizer, but you need to carry your bottle and snacks yourself as needed in your light backpack. 

Stage 4: Hinang to Samagaon

On stage 4, you have the first view of Manaslu on your way to Samagaon via Pungyen Gompa. There is a check-in and check-out point theorem and an extra water point at Shyala before the Gompa climb. 

Stage 5: Samagaun to Manaslu Base Camp and back

Stage 5 is all about hiking to Manaslu Base Camp and returning. You have up-close views of the Mansiri Himal range. The wind gets cold, so you race at a steady pace to avoid altitude sickness.

Stage 6: Samagaon to Samdo

Stage 6 is the shortest from the lake shore of Birendra Tal to reach the village of Samdo, with a steady climb. You get a two-day break before the finale, a hike to Rui La Pass (optional on November 18th), and a compulsory hike to Larkya Pass with a descent to Bhimthang.

Stage 7: Bimtang to Tilje

The final day hustle is called stage 7. You get the last views of Manaslu from the east and take a final finish in Tilije after an 18.2km descent race. We get a winner at the end of the course in Tilije. 

Most Challenging Stages of the Manaslu Trail Race

The Manaslu Trail Race is a challenging multi-stage trail race passing through a series of challenges and fun in the Manaslu trekking region, expanding over the Gorkha district. Every year, a group of mountain runners make the journey to Nepal. This unique multistage race brings runners face-to-face with the cultural and natural attractions of the Manaslu region. 

1. High Mountain Pass, Larkya La Pass

Runners cross through huge valley trails and high mountain passes over 5000 meters to complete the trail race in a 7-day course. You see a different way of life when you run through the remote trails of Manaslu between 800 m and 3800 m and then hike up to 5160 m!

When you take ascent to the Larkya Pass, reaching an altitude of 5,160 meters, you face fears of high elevation and steep gradients. Runners often come across harsh weather conditions and sudden windy experiences with snow, making it a real challenge for the trail race. 

2. Elevation changes and technical sections

Continued elevation changes with relentless climbs and technical sections can make you prone to altitude sickness. Notice if you have any kind of issues on the descent too, as it’s steep, full of loose rocks, and potential snow cover. Get your medical help!

Runners need to be extra careful to avoid injury, manage fatigue, and give their bodies a rest.  avoid injury while managing fatigue from the previous climbs. It’s far tougher than a trekking experience; you should run across a few trails before you participate. This is because practice can help you overcome challenges. 

How does the Manaslu Trail race benefit locals? 

Manaslu Trail Race benefits participants in economic and social aspects. There are ways to boost local tourism as runners spend on consumption like food, accommodations, and basic services. 

Event organizers often improve local infrastructure, such as trails and facilities, to make the race more viable. There is more to community engagement prospects under local traditions and lifestyles. 

Tips to Improve your Trail Running for Ultra Marathon (140 km in Manaslu) 

• Aim for 5-6 days of running per week to build aerobic endurance 
• Run often to overcome exertion in back-to-back long runs 
• Strength training 2-3 times a week for core stability 
• Uphill and downhill running training each week 
• Engage in cross-training activities like cycling and hiking
• Focus on your caloric intake and hydration strategy
• Try to mimic trail conditions during the training phase 
• Get good running gear and also practice with poles
• Also, understand the recovery plan after a high-intensity trail race

The best tip of all is to believe in your ability, goal, and interest. Try focusing on things that bring you one step closer to competing in the Manaslu trail race and even help you manifest a win and exclusive experience with other friendly runners you encounter on the way. 

Conclusion 

A race where you are paused with the exceptional beauty of Manaslu yet need to keep moving—that’s the Manaslu Trail Race for you.  It’s the 11th time that this Himalayan race has been conducted in Manaslu, with an awesome trail and glacier in between. You can also have a peek over the border, sleep at teahouses, be at the monastery, and have a supported race from stage 1 to finish. 

Inquire us for pre-registration and more details about the event. If you want to explore Manaslu at your own pace with us, a trusted and licensed local guide, the Himalaya Guide Team is there for you. Contact and confirm your bookings for the session to get the best view of Manaslu. 

Even if you start solo with us, you get to meet friends on the way, at lunch hours and teahouses, and by the end have some good new companion, whom you share laughter and memories with. That’s the beauty of the Manaslu Circuit Trek Adventure. 

FAQs  

1. When is the Manaslu Trail Race happening? 

Many young trail running talents are quite anticipating the racing event. Probably, it can happen anywhere between the 8th and 20th of November in 2025. 

2. Is the Manaslu Trail Race a “Supported Race?”

The Manaslu Trail race held between the 9th and 21st of November is a supported race with volunteers, porters, and mules. You run with basic gear and a light pack you might need for emergencies. Rest assured, your gear and daily essentials are carried. You get to sleep well in tea houses and get your Himalayan food prepared by locals. 

3. Are there any cut-off times for the Manaslu Trail Race? 

In all stages, you can run at your own pace, as there is no such thing as a cut-off time. But since the weeping team (volunteers or race officials) are after you to be accounted for with assistance, keep moving.