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June 3, 2025
Introduction
History of the Everest Marathon
Why May 29 Is Important
Where the Race Happens
Race Categories
Preparation and Training
Altitude and Safety
Who Can Join the Race
Everest Marathon Recommended Outline Itinerary
How to Register
What to Expect Before the Race
The Race Day Experience
Challenges Runners Face
Support Teams and Organizers
Packing List for Runners
Environmental Awareness
Team Belgium’s Inspiring Journey at the 2025 Everest Marathon: Leadership, Passion, and Success
Final Thoughts
The Tenzing Hillary Everest Marathon is known as the highest marathon in the world. It takes place every year on May 29, in honor of the first successful ascent of Mount Everest by Sir Edmund Hillary and Tenzing Norgay Sherpa in 1953. The race starts from Everest Base Camp at 5,364 meters and finishes at Namche Bazaar (3,440 meters). This event is not just a race; it’s a celebration of endurance, mountain spirit, and the legacy of two Everest heroes.
This marathon began in 2003 and has grown into an international competition. Runners from all over the world travel to Nepal to take part. It is organized by Himalayan Expeditions and supported by the Nepal Tourism Board. Because the trail passes through a sensitive Himalayan environment, the number of participants is limited to around 250.
There are three race categories: the Full Marathon (42.195 km), the Ultra Marathon (60 km), and the Half Marathon (21 km).
The Full Marathon begins at Everest Base Camp and follows a tough downhill trail through Gorak Shep, Lobuche, Dingboche, Pangboche, Tengboche, and ends at Namche. The Ultra Marathon is even more challenging. It follows a longer, more demanding route for experienced athletes. The Half Marathon is shorter and starts from Dingboche (4,410 m) to Namche. This category is usually for non-Nepali runners.
Running at such high altitudes is extremely difficult. The air is thin, and the terrain is rough. Participants need to arrive in Nepal weeks before the event to acclimatize properly. During the acclimatization trek, they hike through the same trails they will run on, getting used to the altitude and landscape.
The marathon route offers breathtaking Himalayan views. Runners pass glaciers, suspension bridges, alpine forests, and ancient Buddhist monasteries. It’s also a chance to experience Sherpa culture and hospitality.
The Tenzing Hillary Everest Marathon is not just about speed. It’s about endurance, respect for the mountains, and being part of a historic and unique event. Anyone who completes this marathon earns not only a medal but also a lifetime memory of running above the clouds.
Way To Everest Base Camp
The Everest Marathon is deeply connected to one of the greatest achievements in mountaineering history—the first successful ascent of Mount Everest by Sir Edmund Hillary and Tenzing Norgay Sherpa on May 29, 1953. This historic climb marked a new era of exploration and inspired many to celebrate the spirit of adventure and endurance.
To honor this monumental achievement, the Tenzing Hillary Everest Marathon was established 50 years later, in 2003. The event was created as a tribute to the courage, determination, and teamwork demonstrated by Hillary and Tenzing during their Everest expedition. It also aims to promote tourism in Nepal and highlight the beauty of the Himalayas.
The idea of holding a marathon in such an extreme environment was ambitious and unique. Starting from Everest Base Camp at 5,364 meters, the race follows the descent trail through rugged mountain paths, Sherpa villages, and scenic landscapes. The marathon not only tests the physical limits of runners but also showcases the challenging terrain of the Everest region.
Since its inception, the Everest Marathon has gained international recognition. It has become a symbol of high-altitude endurance running and attracts athletes from all over the world. The race promotes cultural exchange and environmental awareness, as it passes through traditional Sherpa communities and pristine natural environments.
Over the years, the marathon has evolved to include several race categories such as the full marathon, ultra marathon, and half marathon. These options allow runners with different levels of experience to participate while still facing the unique challenges of the Himalayas.
The marathon is held annually on May 29 to coincide with the date of the first Everest summit. This timing adds a special significance to the race, making it not only a sporting event but also a living tribute to one of the greatest human achievements.
Through the years, the Everest Marathon has helped put Nepal’s mountain culture and adventure tourism on the global map. It continues to inspire runners and adventurers to push their limits while celebrating the legacy of Sir Edmund Hillary and Tenzing Norgay.
May 29 is a very special day in Nepal. It is Everest Day, celebrating the historic climb of Everest by Hillary and Tenzing. This day honors their bravery and the start of Nepal’s international recognition as the home of the world’s highest peak.
So, every year, the Everest Marathon is held on this day to remember that great achievement and to celebrate adventure, teamwork, and endurance.
Ready to go to Gorakshep from Lobuche
The Tenzing Hillary Everest Marathon takes place in the heart of the Himalayas, in Nepal’s famous Khumbu region. The race starts at the Everest Base Camp, which lies at an altitude of 5,364 meters (17,598 feet). This is the same place where climbers prepare for their ascent to the summit of Mount Everest.
From Everest Base Camp, the marathon route follows the trail downhill through a series of iconic Sherpa villages. The first checkpoint is Gorak Shep, a small settlement near the base camp. Runners continue to Lobuche, another remote village surrounded by towering peaks.
The trail then leads to Dingboche, a popular stop for trekkers to rest and acclimatize. Dingboche sits at about 4,410 meters (14,470 feet) and offers stunning views of the surrounding mountains.
After Dingboche, runners head toward Pangboche, a village known for its ancient monastery and rich Sherpa culture. The path continues through Tengboche, home to one of the largest Buddhist monasteries in the region. Tengboche is a spiritual center and provides a peaceful atmosphere amid the rugged mountains.
The marathon finishes at Namche Bazaar, the main trading hub and cultural center of the Khumbu region, located at around 3,440 meters (11,286 feet). Namche Bazaar is lively, with markets, shops, and guesthouses. It’s a perfect place to celebrate the completion of the marathon.
The entire course takes runners through challenging mountain terrain, including rocky paths, suspension bridges, and steep descents. Along the way, participants experience breathtaking Himalayan views and get to see local Sherpa life up close.
The race route is not only physically demanding but also incredibly scenic. Running here means being surrounded by some of the tallest mountains in the world, including Everest itself, Lhotse, and Ama Dablam.
This unique combination of high altitude, natural beauty, and cultural richness makes the Everest Marathon one of the most extraordinary races on the planet.
The Everest Marathon offers three main race categories: the Full Marathon, the Ultra Marathon, and the Half Marathon. Each category challenges runners in unique ways while showcasing the stunning Everest region.
Full Marathon (42 km):
The full marathon is the classic event and the most popular category. It starts from Everest Base Camp, at an altitude of about 5,364 meters (17,598 feet). Runners descend through rugged mountain trails, passing villages like Gorak Shep, Lobuche, and Dingboche. The route continues through Pangboche and Tengboche before finishing at Namche Bazaar, at 3,440 meters. This race tests endurance and speed on rough terrain and steep descents, with breathtaking views of Everest and surrounding peaks.
Ultra Marathon (70 km):
The ultra marathon is for experienced and adventurous runners seeking an extreme challenge. It covers a longer, more demanding route of about 70 kilometers, starting also at Everest Base Camp. The course includes additional ascents and descents beyond the full marathon distance, pushing physical and mental limits at high altitude. Runners face tough terrain and unpredictable mountain weather, making this category the ultimate test of endurance in the Himalayas.
Half Marathon (21 km):
The half marathon is a shorter race primarily for international runners who want to experience the Everest region’s altitude and beauty without the full marathon’s difficulty. It starts at Dingboche (4,410 meters) and follows the trail downhill through Pangboche, Tengboche, and finishes at Namche Bazaar. Although shorter, it still offers challenging terrain and stunning views, providing a rewarding experience for runners at a less extreme level.
Safe Holiday Staff
Preparing for the Tenzing Hillary Everest Marathon requires both physical fitness and careful acclimatization to high altitude. This race is not like a regular marathon. It takes place in the world’s highest mountain region, where the air is thin and the terrain is tough. Proper training and preparation are essential to finish safely and enjoy the experience.
Physical Training:
Runners should start training at least 3 to 6 months before the marathon. Building strong cardiovascular endurance is key. Long-distance running on varied terrain helps simulate the mountain environment. Including hill runs, trail runs, and stair climbing will prepare muscles for the steep ascents and descents along the course.
Strength training is also important. Exercises that target the legs, core, and back improve stability and reduce injury risk. Balance and flexibility workouts help runners adapt to uneven mountain trails. Cross-training with cycling, swimming, or hiking adds variety and builds overall fitness.
Altitude Acclimatization:
Since the race starts at over 5,300 meters, runners must allow time to acclimatize to the low oxygen levels. Arriving in Nepal at least two weeks before the race is recommended. During this time, many runners join a guided trek that follows parts of the marathon route, hiking gradually to higher altitudes.
This slow ascent allows the body to produce more red blood cells, improving oxygen delivery. It also helps prevent altitude sickness, which can be dangerous at such elevations. Hydration and rest are critical during this phase.
Nutrition and Hydration:
A balanced diet rich in carbohydrates, proteins, and healthy fats fuels training and recovery. Staying hydrated is vital, especially at high altitudes where dehydration happens faster. Many runners carry electrolyte supplements to maintain energy and balance.
Mental Preparation:
Running in the Himalayas is as much a mental challenge as a physical one. Runners should prepare to face unpredictable weather, rough terrain, and fatigue. Developing mental toughness and a positive mindset can help overcome these obstacles.
Gear and Equipment:
Proper gear can make a big difference. Trail running shoes with good grip are a must. Layered clothing helps adapt to changing temperatures. Sun protection, gloves, hats, and trekking poles are often used during the race.
The Everest Marathon starts at a very high altitude—over 5,300 meters (17,400 feet). At this height, the air contains less oxygen, making breathing harder and increasing the risk of altitude sickness. Proper acclimatization is essential to stay safe. Runners should spend at least two weeks in Nepal before the race, gradually ascending to higher elevations to allow their bodies to adjust.
During the marathon, staying hydrated and pacing yourself are critical. Symptoms like headaches, dizziness, or nausea can indicate altitude sickness and should not be ignored. Medical support is available along the route, but runners must listen to their bodies and seek help if needed.
The challenging terrain and weather also require caution. Wearing proper gear, including sturdy shoes and layered clothing, helps protect against cold and injuries. Safety always comes first in this extreme environment.
Anyone who is healthy, fit, and has experience running long distances can join. However:
Runners must be above 18 years old
Should have run at least one marathon before
Must have a medical certificate
Should be able to trek to Everest Base Camp
Many runners are international athletes, but local Nepali runners also compete and often win top positions.
May 18: Arrival in Kathmandu (1,350 m), rest and prepare.
May 19: Fly to Lukla (2,860 m), trek to Phakding (2,610 m), 8 km.
May 20: Trek Phakding to Namche Bazaar (3,440 m), 9 km.
May 21: Acclimatization day at Namche Bazaar (3,440 m), optional short hikes.
May 22: Trek Namche Bazaar to Tengboche (3,870 m), 10 km.
May 23: Trek Tengboche to Dingboche (4,410 m), 11 km.
May 24: Acclimatization day at Dingboche (4,410 m), rest and short hikes.
May 25: Trek Dingboche to Lobuche (4,910 m), 8 km.
May 26: Trek Lobuche to Gorakshep (5,164 m), afternoon hike to Kala Patthar (5,545 m) for sunset, return and stay at Gorakshep.
May 27: Trek Gorakshep to Everest Base Camp (5,364 m), stay overnight in tented camp.
May 28: Rest day at Everest Base Camp (5,364 m), final preparations.
May 29: Everest Marathon race day — start at 7:00 am from Everest Base Camp, 42.195 km downhill to Namche Bazaar (3,440 m).
May 30: Namche to Kathmandu By Sharing a Helicopter
To register:
Visit the official Everest Marathon website
Fill out the registration form
Submit your medical and fitness details
Or provide all the details to a local travel agency, and they will handle everything for you, so you can relax and enjoy without any stress.
Before the Everest Marathon begins, runners go through important preparations. Most participants arrive in Kathmandu, Nepal’s capital, several days early to rest and finalize race details. Here, runners attend briefings where organizers explain the race route, safety guidelines, and logistics.
Next, runners travel to Lukla, a small mountain town with the famous airport that serves as the gateway to Everest. From Lukla, a trek to Everest Base Camp begins, usually taking about 7 to 9 days. This trek helps runners acclimate gradually to the high altitude.
Along the way, runners pass through picturesque Sherpa villages and stunning landscapes. Rest days at certain points allow the body to adjust to thinner air and recover.
Before race day, equipment checks and final health assessments ensure everyone is prepared. The atmosphere is exciting but calm, with runners focused on the challenge ahead.
The marathon begins early on May 29, starting at 7:00 am from Everest Base Camp (EBC). The weather is usually cold and windy, and the trail is often rocky and uneven, making the run tough from the very beginning. Along the course, there are checkpoints every few kilometers where runners can rest, get water, and receive medical support if needed.
The route includes steep uphill and downhill sections, challenging runners’ stamina and skill. As they pass through Sherpa villages, locals cheer them on enthusiastically, creating a warm and motivating atmosphere. The stunning Himalayan scenery adds to the unique experience.
The race finishes at Namche Bazaar, where runners receive medals and certificates and enjoy a joyful celebration to mark their achievement.
Some of the main difficulties include:
Breathing problems due to thin air
Cold temperatures and sudden weather changes
Tired legs on rocky trails
Risk of injury on steep slopes
The mental pressure of completing a tough race
That’s why this marathon is only for those who are well-prepared.
A large team supports the Everest Marathon:
Experienced mountain guides
Local porters
Doctors and first-aid teams
Trail markers and volunteers
Race directors and safety coordinators
They all work hard to ensure every participant is safe, informed, and motivated.
Here’s a basic list of what runners should bring:
Good quality trail running shoes
Warm clothes (layers)
Windproof and waterproof jacket
Energy bars and snacks
Water bottles or a hydration pack
Headlamp and sunglasses
Sunblock and lip balm
Personal medicines and a first-aid kit
All items should be lightweight and comfortable.
The Everest region is very fragile, so participants are reminded to:
Do not litter during the race
Use reusable water bottles
Follow the Leave No Trace rule
Avoid damaging plants or disturbing animals
The marathon also raises awareness about climate change and the importance of preserving the Himalayas.
The team from Belgium, led by Mr. Mark, played a vital role in making the 2025 Everest Marathon a success. Mr. Mark, who serves as the Climbing Manager at Official Travel Chain, was the first to gather participants from Belgium, including his energetic and strong young son, Luka. Thanks to his dedicated efforts and coordination from our side, the Belgium team’s participation went smoothly and successfully. We sincerely thank Mr. Mark and the entire Belgium team for their enthusiasm and support in this unforgettable event.
The Everest Marathon is not just a race but a spiritual and physical journey. Running from the foot of the world’s tallest mountain, through ancient villages and sacred trails, is a once-in-a-lifetime experience.
It tests your body, inspires your mind, and leaves you with unforgettable memories. Whether you are a seasoned runner or an adventure lover, this event will change the way you see the world.
So, if you are looking for a unique challenge and want to be part of something truly special, join the Everest Marathon in Nepal on May 29!
Safe Holiday Adventure Pvt. Ltd.
P.O.Box: 20065 Tarkeshwor-6, Kathmandu, Nepal
Cell: 00977 9849116284
Email: info@safeholidayadventure.com,
safeholidayadventure@gmail.com
Europe Contact
Mark Brosius
mark.brosius@hotmail.com
Oude baan, 41, 3060 Bertem, Belgium
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