As featured in UltraSignup’s Trailhead
Hey there! I’m Steve, a native New Yorker based out of Manhattan, and a Vert.run coach and ultrarunner. I’ve spent the last 15 years learning that a solid aid station strategy for trail runners can make or break a race, and I wrote this guide to share what I got wrong early on so you don’t have to.
The reason that I wanted to write this article for you about aid station strategies for trail runners is because when I was just entering Ultrarunning, I made the common mistake of focusing solely on the training and not giving enough consideration to fueling or equipment change during the race (change of shoes, socks, poles) at different sections.
I’m not what you might think of as a typical Ultrarunner. As an overweight, out-of-shape child and teenager with low self-esteem, I started running over twenty years ago and have used the sport to not only get fit, but to push self-perceived limits, and learn to be grateful for everything my body (and mind) can accomplish.
I was introduced to trail and Ultra running about 15 years ago after meeting Dean Karnazes and reading his book “Ultramarathon Man.” After starting to run on trails, I was hooked. The connection with nature and sense of adventure while on the trails is hard to describe.
Running is a lifelong passion for me, and I thoroughly enjoy helping others develop a rewarding relationship with the sport. I believe running is not just about achievement or exercise. It doesn’t matter how fast you are, where you live, what you weigh, or look like. It’s a discipline and process of becoming the best you can be.
Common Mistakes to Avoid
One of the first coming mistakes that trail runners make is to treat a trail race aid station like a road running race’s aid station.
What do I mean by this, and why is this a common mistake? Well, the thing is that trail running (and thus trail races) are really different from road running in lots of ways.
Trail Races Have Unpredictable Terrain
They differ in terms of terrain. In a road race–like a road marathon, a road 5k, or a road half marathon–you’re pretty much guaranteed that you’ll have exactly the same terrain the whole time (nice, flat pavement).
You can also safely bet that the most “wild” or unexpected thing you’ll have to deal with during a road race is rain; and basically what this means is that in a road race, you never need to think about having different shoes (or backup shoes).
But in a trail race, all bets are off. You might have sections of dry pavement followed by slippery, muddy trails; you might have some smooth, single-track trail heading up, and then some gnarly, root-and-rock trails heading back down.
All of this means that things like shoes, poles, and socks need to be part of your race–and aid station–strategy in a trail race.
Trail Races Take Much Longer Than Road Races
Road races differ from trail races in terms of length.
Now, I’m not necessarily talking about distance, but about the amount of time you’re out there. (For those of you who know Vert.run well, you’ll know that all the workouts on our training platform–from our 5k plan to our hardest 100 mile plan–are all based on time, not distance. We strongly believe that this is the best way to train, because it’s healthiest for us mentally, and also helps us keep perspective. You can read more about why here.) I digress.
The thing is that for a trail half marathon, you might be out on the trails for three, four or even five hours if it’s a really tough course with lots of elevation gain.
Why Aid Stations Matter
Comparing this with a road half marathon, where most runners or ultrarunners might spend only an hour or two running, it’s easy to see what I mean when I say that trail races can really easily take longer to run than a road race of the same distance.
This extended time out there–moving, getting uphill, navigating technical trails, being exposed to the sun/win/rain/other elements–means that you need to be extra-prepared for a trail race, even if you think that it’s a “short one.” So, you need to be über-ready with sufficient calories and water…and even with things like sunscreen, sunglasses, and protective gear like hats, gloves and gators.
So, now that you understand a little bit about the “why” behind the need for trail race aid station strategy, we can start digging in.
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Your Aid Station Strategy for Trail Runners.
What supplies will you need and when? What is the right strategy? Will I be running in a transition between day/night, meaning I’ll need warm gear and a headlamp to start, but will want to shed those things later on? What is the mandatory gear for my race? What types of food or hydration will be available at the aid stations throughout my race? How many aid stations do I have during my race–and how far apart are they?
Yes, that’s right: you should have a well thought-out plan of how you will utilize the aid stations to fuel your body and change out clothing or care for any possible injuries. Here are some things to consider as you are training for your next race, and some of the key things I learned along the way of my own trail running journey.
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Planning Your Fuel
Let’s start off with some of the technical info for you. It’s not actually that complicated once you break it down–let’s go.
Fueling guidance has shifted in recent years. Older advice put the target around one gram of carbohydrate per minute, about 240 calories an hour. Most current guidance for ultra-distance efforts runs meaningfully higher, often in the 60 to 90+ grams of carbohydrate per hour range, especially with modern fuel sources that combine glucose and fructose, which the gut can absorb faster than either alone. The right number for you still depends on your gut training, your effort level, and your race distance, so treat this as a starting range to test in training, not a fixed target. Remember: this includes everything you consume, food, gels, and liquids.
Remember: this number of calories includes everything you consume – food, gels, and liquids. And also remember: each person is different! Some trail runners love to eat “real” food while they race, while others go for an all-liquid strategy.
In terms of “real” foods, some classic, trail runner race favorites are crackers, plain rice, avocado, dates, applesauce, and oranges. Other runners prefer a mix of the two: opting for energy gels as the base of their calories, and then supplementing with more solid foods at aid stations along the way.
Not sure how many calories to carry between aid stations? Use the Vert.run Nutrition Planner to calculate your race-day fueling in minutes. Free.
Hydration Strategies
How much should you actually be drinking?
This is one of the questions I get asked the most, and the honest answer is: it depends on you. Your sweat rate, the heat, the humidity, how hard you’re pushing all change the number. As a rough starting point, most runners land somewhere between 400 and 800 milliliters an hour, more in the heat, less if it’s cool and you’re not sweating much. The habit that matters more than any specific number: refill at every aid station once you’re past roughly three hours of racing, even if you don’t feel thirsty yet. Thirst shows up after you’re already behind, and by then you’re playing catch-up for the rest of the race.
If your race is going to be hot, pay attention to sodium too, not just water. Electrolyte tabs, salted food, or a sports drink with real sodium in it all work. Just like your fueling, test whichever one you pick in training, not for the first time on race day.
Finally, some runners love to go all-liquid: using things like energy drinks or powders (don’t be fooled by the fact that they’re liquid…some of these powder drinks can pack up to 1,000 calories per bottle!) or even opting for the “hack” of dissolving energy gels into water to make it go down easier.
Should I be consuming protein during an ultramarathon?
If you’re running an especially long trail race or an ultramarathon, you can start thinking about protein. When?
Some runners find that adding a small amount of protein later in an ultra, generally after 4 to 6 hours, helps with appetite and how their stomach handles fuel deep into a race. It’s a more individual, less settled practice than carbohydrate timing, so there’s no single ratio that works for everyone. If you want to try it, start with a small amount alongside your usual carbohydrate intake and see how your gut responds in training, well before race day.
Should I be consuming fat during an Ultramarathon?
You might wonder: if I’m running so hard for such a long time, shouldn’t I also be consuming some fat?
Well, the answer is this: nope! Focusing on consuming fat during a run is not necessary. The body has plenty of fat storage, but it’s okay to have some fat as “comfort” food during long races. It won’t necessarily improve your performance, but it won’t hurt it either!
What type of fuel did you train with?
It’s important to try out different foods and drinks while you are training. Everyone’s body and digestive response to food while exercising is different. The same way you would test out a new pair of trail shoes during training before your ultramarathon, you’ll need to do the same thing with foods. It’s up to you to understand yourself, what your body will tolerate, and what has the proper nutrition (calories, carbs, protein, salt, etc.).
Not only are we all different, but some of us have allergies or pre-existing conditions. Personally, I have IBS, so I know that I must be careful on the days leading up to the race just as I must be during the race itself.
Then, once you find food that works for you, do NOT introduce something new into your stomach on race day. Let me repeat that again: DO NOT ever try anything new on race day! Sure, that pizza looks great at the aid station at mile 50, but do you think your body will tolerate large amounts of dairy sloshing around for another 50 miles? Unless you’re used to racing while eating pizza, it’s best to save these splurges for after the race is over.
Do you have a crew and are they at the aid stations?
If so, great! Be sure they know the plan in advance, so you don’t have to waste energy and time explaining to them what to do. (ex – at aid station 3, change my socks, dry my feet, wrap hot spots in bandages, give me a new pair of shoes, fill my water bottles, give me peanut butter sandwich and some coffee, give me my poles and send me off)
Know what’s waiting for you before you get there
Most races publish an aid station chart somewhere on their website, and it’s worth actually reading it before race day, not skimming it the night before. Some aid stations are fully stocked, hot food, medical support, foot care, drop bag access. Others are little more than water and a folding table. If you assume every station will have what the last one did, you’ll get caught off guard eventually, usually at the worst possible time. Note which stations take drop bags, which have cutoffs you need to respect, and which ones are your last real chance for support before a long, remote stretch. A few minutes of research ahead of time saves you from making decisions on the fly when you’re tired and not thinking clearly.
How far apart are the aid stations?
Some races have aid stations that could be 15 or even up to 25 miles apart. That means you should carry enough fuel and even a change of socks or shirt to sustain you for the time between stations plus some additional food and liquids (just in case).
Once at the aid station, be sure you know what you need, communicate it to the amazing volunteers (and thank them!), take some additional fuel for the next stretch of trail, and be on your way. Lingering at a station can consume valuable time you may not have the freedom to lose.
A good way to optimize each aid station without wasting time is to plan ahead—sit down and map it all out (what you’ll eat and drink) and plan how long you’ll spend at each aid station. For this last example, if you have a crew, you can even ask them to time you to make sure you get up and moving again within your planned window) and tell yourself how long you are going to be at each station.
Big races bring big crowds, and that energy is real
At the larger races, the biggest aid stations can feel like a festival, crowds cheering, music, people yelling your name. It’s an incredible feeling, and it’s also exactly the moment you’re most likely to forget something. Adrenaline makes you want to match the crowd’s energy and blow through the station faster than you planned. Resist that urge. Have a simple routine you run through every single time, refill, check gear, grab what’s next, no matter how loud or chaotic it gets around you. The runners who struggle later in the race are often the ones who skipped a step at mile 40 because the crowd had them moving too fast to think straight.
Do you have a drop bag at an aid station?
First of all, even though many of you probably know, it’s important to answer one question: what is a drop bag in running or ultrarunning? Think of it like this: a drop bag is like a present you mail to your future self in a race. Before your race, you’ll fill your drop bag with extra clothes, food, changes of shoes, water bottles, etc…and then you’ll be given that bag at a specific aid station or mile of the race.
What should go into a drop bag? Most importantly, make sure it’s stocked with everything you need and may need to continue to the next station. Food, liquids, socks, shoes, poles, new water bottles, sunglasses, a hat, sunscreen, etc.
Conclusion
A good aid station plan can make a great race out of one that you thought about dropping out of earlier on. A poor strategy can cause you to have to drop from lack of fueling needs, unattended injuries, or faulty equipment. Plan for what you can, train consistently, and anything else that happens is out of your control. Enjoy the process and learn forward!
─ Vert Pro · Vert Coaching: Designed and approved by expert coaches.
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