Tips to Optimize Aid Stations - How to Run an Ultra Marathon

One of the key differences between running a road marathon and running an ultra marathon are the aid stations. But on a 100 miles ultra marathon, we often spend up to 2 or 3 hours at aid stations. Today, I share my tips on how to optimize aid station stops during ultra marathon.

Unlike a road marathon where you have feed station every 1-2 miles, when running an ultra marathon, support is scarce. Those rare resupply stops - called aid stations - will soon become your next goal: reaching the next aid station.

The aid station itself is a beacon of hope - a place where you can resupply, take care of yourself, and even see your friends and family. Taking care of business is essential for you to be able to keep pushing. But also, a bad aid station will make you lose a lot of time.

The best way to balance the two is to have a plan, and a routine, that will help you execute flawlessly but also efficiently, all the required steps. After racing more than 47 x 100 miles ultra marathon, I share with you my routine.

As always - Thanks for watching and remember -

Work Hard!
Believe in yourself!
Push your limits! Simon

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[runningwithsimon]

Last important tip: always say thank you to volunteers, and even better, give back some time volunteering next time!

[rossw]

Perfect timing! My first 100k this weekend. Drop bags and aid stations are my biggest unknown. Keep up the great content.

[ddelany]

Saying thank you to the volunteers!! I get a bit of brain fatigue/fog and focus on my needs that I sometimes forget to say thank you. I feel badly about that. I will try to do better my next race. I only do 100km - have not done a miler yet. Thanks Simon for this informative video.

[liamallport]

Very helpful to know Simon. Love your videos. I've got my first baby ultra on Sunday 😁

[jeanyves]

Practicing 5 and 20 min naps are my bonus tip here. I remember taking a 20min nap during my first 100km at the 79k mark, and the last 21k – which included the highest climb – was a relative breeze.

[MiguelBello-mfrk]

Ravi d'avoir fait ta connaissance, bon grand Raid, Miguel et Lilan 🙏🏼

[Automation_Control_Tuning]

Hi Simon, you have been my go to person for the last 6 months, as I have trained for my 1st 100k ultra. Thank you for your honest vlogs and tips. Completed now, new challenge to be confirmed!😂

[bhaveman]

In my last ultra I used a checklist, specially for the aid station where I would have my drop bag. I did not need to think anymore, just following the checklist takes care of everything. It was a whole more relaxed for me. Saved time and gives confidence.

[Go_Irish]

I generally stick to doing 50Ks, but my rule for aid stations is to "only do in the aid station what you have to do in the aid station." As I'm about 2 miles out I tell myself this and then start thinking through what I actually need to do at the next stop. I'll typically start prepping my water bottles, counting empty food wrappers, and may even relieve myself in the woods approaching the aid station just because it's faster. Then of course, for the bigger stops, just mentally going through the stop all together before arriving.

[marklawton]

Great video!
I ran my first 100k earlier this year (UTA in Australia), and I wrote on all of my drop bags how many kms to the next aid station, what my elapsed time should be (if I was running to time) and even some notes on the terrain ahead (elevation gain/loss etc). It meant i didn't have to do tricky calculations or memorise the course

[Kelly_Ben]

Great video! This is my biggest weakness. Not the organization, or knowing what I need… but the time suck. Some of the reasons I love ultras are the incredible atmosphere, and often the incredible food. It’s not unusual for me to spend 10+ minutes chatting with volunteers or runners, while eating huge amounts of food. During my first 50k, I sprawled out in a chair with a bowl of pulled pork covered Mac n cheese… for 30 minutes. 😂 I love the experience… but I’m getting tired of being so freaking slow, so it’s time to buckle down. Or Buckle Up with Simon!? Looking forward to the drop bag video.

[CyraNoavek]

Thank you. Very helpful. And efficiently done.

[wallacemayer]

Aloha ! Simon thanks for the tips, great content like always. Never thought about brushing teeth. Not sure about a nap yet. My first 100 miler in 2 weeks Jav 100, I see your wearing Javalina shirt, are you participating this year ?

[andreamagness]

Thank you so much for this great routine! I am a back of the pack person and yes, every minute counts!! Do you have any tips for someone doing their first ultra road timed event? It is an event with a short (1.4 mile loop) and one central aid station. I signed up for the 12 hour time and want to do 35 miles.

[Kayrunningandcoffeeaddict]

I tend to get overwhelmed at aid stations…lots of decisions to make and (well meaning) volunteers repeatedly asking me what I need…😅

[Sanko]

The irony is that those who need time at the aid station most to regroup and rest, are the people who can least afford it. Like me, always chasing cut offs.