Crew Love: Tips for Supporting an Ultrarunner 🫶

Ultrarunning: The Unsung Heroes Behind Each Finish Line

Ultrarunning may look like a solo sport, but behind every gritty finish is a crew that made it happen. If you’ve ever handed off a warm quesadilla at mile 62 or helped someone change socks with trembling hands, you know:

Supporting an ultrarunner is its own ultramarathon. Here’s how to show up, stay sharp, and be the hero behind the buckle.

Know Your Role (and Own It) 💼

Crewing isn’t just spectating. You are the pit crew, logistics coordinator, therapist, nutritionist, and motivational speaker—all at once.

Before race day, ask your runner:

• What are you expecting from me?

• What’s the plan if things go sideways?

• How do I help without being annoying?

  
  

Pro Tip: Write everything down. Sleep-deprived minds don’t do well with improvisation.

Gear Prep is Half the Battle 🎒

You’re not just hauling snacks. You’re managing a mobile aid station.

Pack essentials:

• Extra shoes

• Socks

• Headlamps

• Layers

• Electrolytes

• Calories

• Hot food in a thermos

• Wet wipes

• Lube

• Anti-chafe supplies

• Foot care products

• Painkillers (only if pre-approved by your runner)

  
  

Set it up like a NASCAR pit: fast, organized, and idiot-proof.

Supporting an Ultrarunner Means Thinking Two Steps Ahead 🧠

You’re not just reacting to problems. You’re preventing them.

Watch for:

• Mood dips → offer food, layers, or encouragement

• Physical pain → adjust gear, apply care

• Mental fog → simplify choices (“Here’s food. Here’s your poles. You got this.”)

  
  

The best crew anticipates without being overbearing.

Pacing Strategies for Success 🎯

Having a plan can streamline your efforts on race day. Here are some strategies to consider:

• Understanding Pacing: Know your runner's expected time at different checkpoints. This will help you prepare to meet them and provide support efficiently.

• Communicate Clearly: Make sure your runner can find you easily. Discuss where you will meet and what your vehicle will look like.

  
  

• Stay Flexible: Races can be unpredictable. Be prepared to adjust your plans based on the runner's needs and the race's flow.

  
  

Know When to Push—and When to Back Off ⚖️

Your runner will go to dark places. Sometimes they need a loving slap. Sometimes they need your quiet presence.

Gauge their cues:

• If they’re silent, don’t flood them with advice.

• If they’re spiraling, help them anchor: “This is just a low. You’ve come back from worse.”

  
  

Whatever you do, don’t let them quit unless it’s medical. You’re the voice of reason and belief.

Own the Waiting Game ⏳

Crewing often involves hours of doing nothing… followed by ten minutes of chaos. Bring a chair. Download offline maps. Get familiar with aid station timing and terrain. You might not see your runner for 6+ hours. Use that time to:

• Rest (if you’ll be up all night)

• Plan for the next handoff

• Track other runners for pacing clues

  
  

Fuel Yourself Too 🥪

You are no help if you’re fading. Eat, hydrate, and rest. Take turns if you’re part of a multi-person crew. Remember, your well-being directly affects the runner’s experience.

Be Loud at the Finish. Be Chill After. 🎉

At the finish line, bring the noise. Cowbells, hugs, and ugly tears are all welcome. They earned it.

After the race, be cool. Allow them to process the experience. Let them eat, and don’t immediately ask for stories—they’ll come when the time’s right.

The Importance of Connection 🤝

In addition to tangible support, emotional support is crucial. Building a strong connection will not only benefit your runner but also deepen your bond. Engage in pre-race conversations. Foster motivation and accountability.

Supporting an ultrarunner means understanding their journey. Each step of the way is not just a race; it’s an experience of camaraderie.

Final Word: The Crew is the Lifeline

Crewing isn’t about you. It’s about showing up when it counts, holding space when it’s hard, and pushing someone toward something impossible.

Supporting an ultrarunner means suffering with love. And when they cross that finish line? You’ll feel it too.

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