How to Crew an Ultra Runner
Let’s bust a myth right off the bat: just because your runner is tackling 50 or 100 miles doesn’t mean they need a crew. Ultra races are designed to support runners with or without crews, so don’t feel pressured to follow some imaginary ultra running checklist. That said, if you’re ready to dive into the wild world of crewing, we’ve got you covered with everything you need to know.
What Actually Is Crewing?
Crewing typically comes into play during 50-mile, 100-mile, and longer distances (though you might see crews at particularly challenging 50Ks too). As a crew member, your job is to be your runner’s mobile aid station and support system, carrying extra nutrition, hydration, gear, and whatever else they might need to keep moving forward when things get tough – and trust us, things will get tough.
Setting Expectations: The Key to Success
Before you even think about packing that first aid kit or brewing that 2 AM coffee, have a frank conversation with your runner about their expectations:
– Do they want tough love or gentle encouragement?
– Should you let them quit if they’re struggling, or push them to continue?
– How much time do they want to spend at aid stations?
– What kind of communication works best for them when they’re exhausted?
Getting clear on these points upfront can make the difference between being a helpful crew member and accidentally becoming a source of stress for your runner.
Know the Rules (Seriously, Know Them)
Here’s a crucial piece of advice that could save your runner’s race: read and follow the race rules religiously. Races have specific regulations about where crews can and cannot be, and breaking these rules can get your runner disqualified. These rules exist for safety reasons, so there’s no wiggling around them.
Aid Station Etiquette 101
Remember this golden rule: aid stations are for runners, not crew members. While the volunteers might help you with directions or runner tracking, the supplies and food are strictly for the participants. Don’t be that person raiding the aid station buffet – pack your own snacks and supplies.
Navigation: Don’t Trust Your Phone Alone
Before race day, familiarize yourself with:
– The course layout
– Directions between aid stations
– Areas where GPS might fail (it will fail)
– Nearby towns and facilities for emergency supplies
– Alternative routes in case of road closures
Take Care of Yourself
Here’s something that often gets overlooked: crew members need to take care of themselves too. If you’re exhausted, hangry, or running on empty, you won’t be much help to your runner. Pack supplies for yourself:
– Food and hydration
– Comfortable clothes for various weather conditions
– A chair (trust us on this one)
– Possible sleeping arrangements for longer races
– Your own first aid supplies
The Mental Game
Crewing isn’t just about handing out gels and fresh socks. You’re also there for mental support when your runner is seeing unicorns at mile 80 or contemplating their life choices at mile 95. Be prepared to:
– Listen to complaints (so many complaints)
– Offer encouragement when needed
– Stay calm when your runner isn’t
– Make decisions when they’re too tired to think straight
Key Takeaways
1. You don’t have to crew just because it’s an ultra
2. Clear communication and expectations are crucial
3. Know and follow race rules
4. Respect aid station resources
5. Plan your navigation
6. Take care of yourself to better care for your runner
Remember, while crewing can enhance the ultra experience and create amazing memories, it’s not mandatory. The most important thing is supporting your runner in whatever way works best for them – even if that means not crewing at all.
Whether you’re supporting your best friend, significant other, or that slightly crazy running buddy who talked you into this adventure, approach crewing with flexibility, patience, and a sense of humor. You’re about to witness the full spectrum of human emotions, and possibly some hallucinated conversations with trees. Welcome to the wild world of ultra running support![/vc_column_text][/vc_column][/vc_row]
