Multiple times, I have had the privilege of crewing for ultra runners.  It’s a big task.  You are helping the athlete think, fuel and hydrate, supporting them in any way to help them reach their goal.  Sometimes you will help them change clothes, sometimes you will be in charge of bringing them special food, other times you will need to give a dose of tough love or motivation.  Crewing is more involved than merely cheering a race.  Here are some tips for how to successfully crew an ultra runner.

Know where to go

Trail ultra marathons can be tricky to navigate.  Trailheads are often just off the side of a road and not clearly marked.  As crew, the first task is to make sure you know exactly where to go.  Not all aid stations allow crew members, and you don’t want to risk disqualifying your runner.  Most races list the GPS coordinates of the aid stations with crew access on their sites.  Print off the coordinates and directions to each place.  GPS signal doesn’t always work in the mountains or in the middle of the woods.  My friend Katie made this INCREDIBLE spreadsheet when she ran her 50 mile, and it was immensely helpful in getting around to crew.

Hurry up and wait

There is nothing worse as a runner than getting to an aid station before your crew, especially if the crew has nutrition and gear you need, or if you just need some motivation and encouragement.  A good practice when you crew and ultra is to hurry up and wait.  After you see your runner, pack up and head to the next aid station.  Once there, set up.  Lay out whatever food the runner will need.  Refill waterbottles.  Have extra clothes, shoes or gear that they may need.   Then wait around until they arrive.

Know the course and conditions

Ultras are mentally and physically draining.  The less an athlete has to think about, the more energy they can put behind running.  Plus, after five or six hours, we ultra runners can’t always think straight anymore.  If the crew knows the course well, then they can help the runner mentally prepare for what’s coming next.  How far is the next aid station?  What’s the elevation and terrain like in the next section?  By knowing these important aspects of the race, the crew can help the runner stay on top of nutrition and hydration.  I also suggest knowing what the weather is like; if the temperature will increase, have options to change into a hat or apply sunscreen.  If there is rain rolling in, have a jacket or clean socks and shoes.

Know the athlete

I hate when I am in the middle of a race and someone asks “How are you feeling?” It knocks me out of my flow.  When I crew an ultra, I like to ask, “What are things that you DON’T want me to say or ask when I see you?” Knowing how they are motivated or how they deal with fatigue/stress also helps when crewing.  One friend I’ve crewed for likes to know how well friends and other competitors are doing and appreciates those updates.  Another friend hates to loiter at stations and prefers to get in and out boom-boom-boom.  Some athletes respond best to tough love and a “suck it up, Buttercup,” kind of vibe, whereas others need a more gentle approach.  These are small details, but meaningful when you’re dealing with a tired, sore, emotional athlete.

What to pack

For your runner:

• Specific food – ask the runner ahead of time what food they would like and when.  Have everything laid out and ready to go for when they arrive
• Water and hydration – have the water bottles already filled with water or electrolyte mix depending on what the runner needs
• Change of clothes and shoes
• Hat or visor, sunglasses, extra buffs, mittens, gloves, winter hat (depending on the season)
• Toilet paper and baby wipes
• Extra batteries for a headlamp
• Complete first aid kit that includes: band aids, anti-chafe ointment, chapstick, bug spray, sunscreen, antacid tablets, Ibuprofen
• Bug spray and sunscreen
• Foam roller
• Hiking poles
• Extra plastic bags

For yourself:

• Course Map
• GPS coordinates and Road Names for all aid stations that allow crew, with approximate runner arrival times and directions
• List of Crew & all phone numbers
• Battery powered chargers, or car charger
• Food and drinks for yourself
• Small table or other surface to set up the runner’s food
• Chairs
• Blankets or tarp
• Umbrella or rain jacket
• Trash bags
• Duct Tape

What tips do you have for how to crew an ultra?  Linking with Fairytales and Fitness for the Friday Five.  Let’s stay in touch!  Follow me on Instagram or Facebook for more food/fitness related posts.  

Happy running,

Becca