Tips on How to Crew the Long-Distance Trail Race
November 6th, 2006
Crewing and pacing are rewarding ways to be part of a team, even if you’re not ready to compete.
Support crews provide assistance at aid stations. They drive from checkpoint to checkpoint, preparing clothing, gear, food, water, motivation, first aid, or whatever else is needed at the time. Pacers run with the runner for various legs, usually in the second half of a race. All support team members must become very familiar with the course and plan strategy with the runner before the race. Before the race study the course; run parts of it. Study aid stations and course markings. Read the entrants’ handbook and study the rules and other pertinent information.
Organize the vehicle so that it makes sense to the athlete and everyone working out of it.
Keep it clean and organized throughout the race so time is not wasted locating items.
Schedule crew rest breaks.
At least one crew member must be alert and well rested at all times. If there are only two crew members, plan to get little sleep. Crews should have a portable alarm clock.
Find out what each runner wants at each aid station and when he or she expects to be at each station. Arrive at least 45 minutes ahead of schedule and be ready with food, gear, or water. Stay ware of what is available for the runner.
Plan how you will get food and water for yourself.
Bring enough clothing to stay warm. It is easy for crews to forget about themselves. An ill crew member is useless to the runner.
Ascertain the crew members’ knowledge of blister treatment.
Find out how the runner normally prepares his or her feet before the race and how he or she prefers to handle blisters. At least one crew member should be knowledgeable in first aid and foot care.
At aid stations, have food, water, and gear ready in advance. Urge the runner to eat and drink even if he or she does not want to. Keep bringing water until the runner solidly refuses. Refill water bottles.
Keep the runner moving.
Don’t let him or her stop too long.
Above all else, the best pacers offer motivation and companionship while keeping the runner on the right course. Communication before the race is essential because in the latter stages of a race, a runner may not be thinking clearly or able to make coherent decisions. You should find out whether the runner wants you to run in front or behind, whether he or she prefers conversation or quiet, and whether there are points in the race when you should push him or her to go faster.
You should also be well aware of the rules of a race
; most races have a “no-muling” rule, which means you are not supposed to carry the runner’s clothes, food, water, or spare batteries. On the trail.
Bring plenty of batteries, bulbs, and flashlights for the nighttime portion.
Before the race, practice changing bulbs and batteries in the dark.
Monitor the pace carefully and keep the runner moving forward as close to the desired pace as possible.
Let the runner walk for a short period, if necessary, but remind him or her of the goal. If you run slightly in front of the runner, he or she will be motivated to keep up. If you are going uphill, ask whether he or she wants to be pushed. If so, go in front of the runner.
If the course becomes technical, go ahead and scout the best route.
Scout ahead for slippery or other tricky portions of the trail.
On turns, allow the runner to be on the inside.
Be positive and motivating.
The runner may not have the energy to respond, but he or she may appreciate the encouragement.
During the night or in the latter portions of the race, the runner may experience low points and want to quit.
He or she may become tired or cranky. Talk about the finish line, and help the runner envision crossing it. When the sun comes up, he or she will get a boost of energy. Unless the runner is seriously injured, keep him or her moving forward, even if that means taking short walking breaks.
Force the runner to eat and drink.
He or she may not be in a sharp mental state and may easily forget. Many DNFs (did not finishes) are caused by dehydration or a lack of food.
Bring a camera and document the event, but do not take flash pictures at night because this will impair the runner’s night vision.
Most importantly, be sensitive to what the runner needs and look out for his or her best interest.
Adapted from Trail Running: From Novice to Master, ©2002; published by The Mountaineers Books (www.mountaineersbooks.org)