909. Crewing ultra’s: what, how, & aid stations

So someone asked you to crew their next ultramarathon huh? 

What even is crewing? 

Crewing is providing on-course support for a runner during a race. 

This could be at designated aid stations, in one spot, on the move, around mountains, on dirt roads, or even leap-frogging the runner every few miles parking on the side of the road. 

“On-course support” is a loose term. Really you could become anything and everything for your runner – medic, counselor, cook, coach, teacher, masseuse, driver, navigator, and anything else. 

Let’s leave it at this: crewing is an extra set of hands to help the runner cross the finish line in a timely fashion. 

‘Runner’ is used even more loosely. 

Best case your runner is on a high, smiling, giving kudos, and jogging in and out of the aid station. 

Worse case? They are grinding through the pain cave, hurting, looking like a mess both physically and emotionally, and they need a total makeover before getting back out there. Some runners even act like little kids… (I wouldn’t baby them)

And then eventually… 

The runner crosses the finish line 

WITH YOUR HELP! 

It’s really something special. 

In this article: we’re going to cover

• A deep dive into Crewing 
• How to prepare before the race 
• What to do on race day 
• Aid stations – your moment to shine 

A deep dive into Crewing 

The main goal for the crew is to provide top-notch aid to their runner and anticipate their needs. 

The runner is focused on physical performance, and eventually will not be in a sharp mental state. 

Really, some of the best crew members aren’t even runners at all. 

The best crew members have a foxhole mentality – they’re in your corner no matter what. Foxhole members don’t let us quit, they’re in the fight till it’s over. 

And just because someone ‘supports’ us does not make them a foxhole member – that’s a small but major difference…

Our family might support us, but they aren’t always foxhole members – feeding us reasons to quit when we really need reasons to stay in the fight. 

No crew is better than a bad crew. 

And if you can’t live up to the crew role, don’t be afraid to let your runner know that you can’t do this, that it isn’t for you – no harm in that. 

Crewing comes down to two basic principles: planning and problem solving 

• Planning for the race and the runner
• Problem-solving for when things come up

Not all races need or allow crews. Crews could be a one-man show or a team of people. (it’s best to elect a crew captain, someone who can lead and makes the calls) 

And as with everything, experience is a great teacher, crewing is no different!

Crewing is far from easy. It’s a lot of hard work and it can be very rewarding, regardless of the outcome of the event.

How to prepare before the race 

Remember principle 1: plan. 

Communication is everything. Create clear plans with your runner in a week or two leading up to the event.

Here are some example questions to help get on the same page: 

• What’s the runner’s goal/ strategy for the race?

• Can you give a breakdown of your packing, gear, and nutrition?  

• What is your anticipated pace/ arrival for each aid station? 

• How do they want to be cared for? Any nicknames?

• What to do if they are in the pain cave?

• What’s the best case and worst case scenario? 

And some ways to prepare as a crew in the weeks leading up to the race:

• Don’t wait till the last minute. 

• Plan carefully for your own needs ( knowledge of the area, food, sleep ) What about breakfast, lunch, and dinner for yourself? Did you bring enough water? What if it’s freezing rain or hot as hell? (think food, liquids, gear) 

• What’s the driving plan? Some races are held in remote areas with spotty service. A map printout is a great thing to have.  

• Is anyone else coming with you? This can be a great way to pass the time (you’ll be spending a lot of time with this person – this could be good or bad) 

• Make checklists. Keep notes. Write everything down. Track times like when they came in/out of the aid station, how the runner was feeling, and any information that can help you down the line, or even at the next aid station. What problems came up? Any solutions? 

• Have something to do during downtime – if there is any downtime.  A good system to follow is to prep the aid station before and after the runner leaves. 

• Attend the pre-race briefing 

• Read all the information about the race that you can. Ask the runner for this info or just check out the race on ultrasignup

• If possible in the days leading up, drive the course/ route you’ll use on race day. Scope out where things are.

• If 100 miles or longer, be ready for nighttime.

Use these as prompts to get the juices flowing, there are a ton of other variables that come into play. We can’t plan for everything so when in doubt, figure it out and keep it going!! 

What to do on race day 

Your runner will get off the game plan at some point. 

The longer the race, the more things pop up (weather flipping, upset stomachs, emotions, chafing, gear issues, injuries, logistics, etc) Remember to think it terms of solutions! It’s all about problem-solving, basic principle number 2. 

Race day is a special day, here are some thing to keep in mind: 

• Take care of yourself. It’s the old airplane line “Secure your mask first, and then help the people around you” You want to be your best to serve your runner. Eat, drink, rest, you’ll be outside in the elements all day too. Bring a bag for yourself and pack anything you might need. (food, liquids, gear) 

• Remember the 3 C’s: cool, calm, and collected

• The safety of your runner is the next priority. If your not sure of what call to make, get advice from other veteran crews or the Race Director and make the next best decision. (We did this for our runner and after talking to the RD and other crews, we gave him an hour of sleep. We were concerned he’d get up worse but the hour slumber could have rejuvenated him, and it did.)

• Let your runner take care of themselves. You’re not there to baby them, just assist them with their needs like filling up their water bottles, handing them food, getting their gear, etc. 

• Always be ready. Be prepared for anything to come up. It’s a balancing act, you don’t need to bring everything with you but you don’t want to be underprepared either. Problem solving is the name of the game like using the pin of a race bib to fix a blister(:

• Follow the race rules.

Shew! Now we’re going to move onto aidstations, where you’ll spend most of the time with your runner – your moment to shine. 

Aidstations 

This is where you perform the task of crew, allowing your runner to fill up their bottles, get some food, and any other gear. All the planning should pay off and things should go pretty smooth.

Problem solving is more on the fly – there aint nothing you can’t figure out. 

Remember to take a breather once your runner leaves too, taking the experience in. Be as present as you can. Here are some things to keep in mind: 

• Lay everything out that you have on hand. Food, gear, liquids, anything. Most of the time the runner picks what is wanted in the moment and probably did not even know what they wanted or remembered the crew had it. 

• Think effective and efficient. Stay organized. Know where everything is so there’s no digging through bags looking in every pocket for the damn chapstick. 

• Read your runner. If they don’t look mentally sharp, (don’t let them know that) suggest things the runner may not have thought of. Usually, this comes down to drinking, ‘stretching’, and eating. (You’ll see the ultra brain in full effect) 

• Ask better questions. Instead of “What do you want to eat/drink?” give choices like, “Do you want salty or sweet? fruit or salted potato?” Tired brains need clear and simple choices. The most important things runners need are food, water, salt, and the right gear.
  

• Arrive at aid stations early, you can learn alot by watching runners come in and see how they’re dressed, what they eat and drink, and how they deal with problems. Observe!

• An experienced runner deals with problems ASAP rather than run on until it gets too bad to recover. Most likely they’ll be dealing with issues at the aid station. Runners should know how to deal with their own problems, but sometimes they don’t. Asking other crews, volunteers, or even the directors for some pointers is a great step if you’re in a pickle.  

• For efficiency sake: bring multiple forms of hydration. Instead of filling water bottles when they come in to an aid station, just have extra’s and switch them out to save time.

• Perform an after action report once they leave: what went well? What didn’t? What am I going to do better next aidstation? 

Reflect back when it’s all said and done – how did you enjoy the experience? No sugar coating this, crewing is hard work. Talk about this with your runner in the days after the race too. 

Crew members are really something special. 

Crewing allows you to get a real taste of the highs and lows you will inevitably experience when YOU are in the hot seat😉

This may be the best part of crewing, being in the front row seat to the chaos of ultra marathons!

I appreciate your attention! 

If you’ve never ran an ultra before, crewing can help you see what it’s all about. 

And if you have? 

Crewing can give you a new (& better) perspective on how to race with quality and efficiency. 

Go get your miles! Or start planning and preparing! (Remember them?)

Peace!!!