Episode #012 of Trail Talk. Everything you need to know about crews, pacers, and answers to your questions!
Beginner Guide: Crewing and Pacing at an Ultra Marathon Race
[mc4wp_form id=”7105″]
What is a crew?
Normally they are friends or family members that help you as a runner along the journey of your race. In ultra races there are designated spots where crew are allowed to meet the runners during the race. It can vary by race but is normally around 6 to 8 aid stations that are accessible by crew members.
What does a crew do?
Aid stations offer support for runners, but sometimes more may be wanted by the runner. While a drop bag provides supplies, a crew can give the runner additional supplies, massages as well as mental and emotional support. This can be a huge asset for newer runners. Ultra marathons are filled with highs and lows, not just elevation wise, but physically and mentally. As a runner, it may be easier for your crew if you pack all the supplies they will need in one bag.
“The space the crew parks and the place where they help their runner can literally be a hike. Therefore having supplies ready for easy transported is important.”
The crew can also help with drop bags. It can be best to send the drop bags with the race, just in case your crew is late to the aid station. The crew can grab the drop bag before the runner arrives and have items ready.
There are various strategies runners have in utilizing their crew. Some runners prefer to do a bag swap. Where the crew will simply hand them a new bag, bottle, backpack or other gear and the runner gives them the one they were using on the trail. This technique is perfect for a fast transition. Then the crew will get the bag given to them by their runner and get it ready for the next swap, and so on.
What do I need to know when crewing an ultra runner?
What are your runner’s needs? Do they have dietary restrictions, what type of runner are they (competitive or laid back) or do they have a specific goal? For the bigger races there are lots of entourages that follow the runners, therefore traffic at and between aid stations can get bad. The areas can be remote and not offer a lot of parking. There can also be a lot of time spent waiting for your runner to come into an aid station. Check on the weather and bring changes of clothing, ultras can start early in the morning, go through the heat of the day and into the cold night. During the race make sure to take care of yourselves as well. As a crew you can only take care of your runner if you also take care of yourself.
“Note for Runners: Your success as a runner may be altered by their success as a crew. Make sure that your crew is well rested going into the race and has plenty of snacks and water for themselves during the duration of the event.”
What is a pacer?
Pacer is someone that can join the runner later in the race to accompany them on their run. This is normally about halfway or three-fourths through the race. Most of the time pacers are used for races that are 50 miles and above. Rules for pacers differ depending on the race. Most of the time they cannot carry any of the racer’s items with them. However a race like Leadville offers the option to mule. Where the pacer can carry water, food and other supplies for the runner. Basically just make sure to check the rules to know what is allowed so you don’t get disqualified.
How to pace an ultra marathon?
Pacers typically need to check in with the race, for safety and other reasons. They may wear a bib or the race may just need to know if you are taking a pacer with you, when you arrive or leave an aid station. Most of the time the pacer can also consume food or drink from the aid stations but it is just best to look up the rules, for each individual race.
Questions From Actual Runners:
“In your experience, what’s the best advice, words of encouragement, or techniques a crew can give a runner, to get her (or him) through the lowest of the lows. I have a crew lined up to help me finish a race I DNF (Did Not Finish) last year. I want to give them notecards.”
This is where the idea of moral support can come into play. Look at yourself and see if you like positive or negative reinforcement. Competitive minded runners like to hear there is someone right on their heels to get them out of the aid station quick. While others need more time and care. Still others may want to hear, “hey you look great,” even if you may not. If you really want to finish a race then find those gems that will help you leave the aid station and continue. Make sure your crew understands this is a hard sport and that an injury or pain may not be a deterrent in you finishing. Having crew members who do not run or have not done an ultra may not intuitively understand this notion.
“What are the key aspects of a pacer and crew member? And, how do I find one? I am all set for my first 100K at Javelina, I need a pacer to kick me into gear in the later stages. I am concerned with my lack of experience in longer distances; right now I have only run a 50k. I plan to run a 24k in June and 50k in September. Is that enough? I hope with all these additional runs they will help me understand what I need for my crew, pacer and nutritional needs.”
Where to find a pacer or crew?
If you have friends who are runners invite them to come out. Often times pacers do not need to run an ultra marathon distance when pacing. Sometimes it can be a little as 6 miles. Just ask your runner friends if they would be willing to run a specific section. There can be limit on the number of pacers you can have, check the race rules when planning your pacers. If your pacer is worried that they may not be as fast as you, tell them not to fret. When a racer picks up a pacer they may be moving slower at that point in the race so it will also be easier for the pacer, with fresh legs, to keep up.
If you don’t have any running friends there are a few options. If you live in the Phoenix area come out to an Aravaipa Group Run. If you live out of town then join some local running groups or running clubs. These provide an opportunity to meet other runners. People in this sport are eager to be involved and enjoy helping newer runners.
Can I run without a pacer? Can I run without a crew?
Yes. Some runners prefer not to have this type of aid. There is a simplicity to it. Some like the opportunity to experience a solo adventure without the group. You can finish ultra marathons without a pacer or a crew. However it is nice to mix it up with a large group, depending on the race. The choice is yours as a runner.
“Should a pacer ever take a runner out of the race? What signs of medical issues should a pacer be looking for?”
This is tricky. You need to know your runner well. Please don’t take this as medical advice, just some observations. Be careful making decisions for the runner because you don’t want them to regret dropping out of the race. Some serious signs could be discolored urine, may it be brown or even bloody. Another could be if they had a traumatic fall. In longer distances runners can start to become tired or delirious and it can help if pacers or crew keep an eye out for red flags. As a pacer it is also good to keep an eye on hydration and salt intake. In some cases, they may just need to lie down for a bit but not necessarily drop out. If there is a medical staff at the race it is always a good idea to see what they have to say with these and any other serious symptoms. There is no catch all answer.
“What do you do if your pacer does not show up? Should you practice with your pacer before the race; to see how it feels with them leading or following to see what works best? Also pacer gifts: what is good to get them?”
If the pacer does not show up, things can happen, but as an ultra runner try to prepare for any situation. The pacer may have had a flat tire or gotten lost and not make it to the check point in time.
As far as practicing with your pacer, that can be a great idea. This is especially good to see how you can best work together if you haven’t run together a lot. Who is best to lead or follow? Discover if you like to talk a lot or just like a companion. Find out what works best for the two of you.
Pacer gifts, absolutely! At least buy your pacer or crew dinner and a beer. It’s just something to thank them for their time. Runner gifts could be runner nutrition, socks or other gear. Maybe a gift card to a local running store. One idea is to return the favor. Pace for them and then have them pace for you.
“I sprained my ankle 3.5 miles into pacing at a race. It was hard to keep up with my runner…what happens when your pacer fails you?”
This kind of goes along the lines of a pacer not showing up. As a runner mentally prepare yourself for any twists and turns the race may bring. Be prepared with any other lows that may happen because you can’t prevent an injury or illness.
“How you rise above the lows is a testament to you as a runner and an athlete.”
If you have any additional questions feel free to comment below and we will be sure to answer them.