5 Aid Station Tips to Help Trail Runners Win

by guest blogger, Yana Beranek (our Director of Trail Maintenance)

Just off of an amazing day offering aid to Western States runners at the Duncan Canyon Aid Station, I wanted to share some of the most important things you can do to support runners when they are trying to get the aid they need in a hurry.

Take care of yourself before the rush

You don’t want to miss the big crowd of runners at your aid station because you’re eating a sandwich or refilling your water bottle. Make sure you use the quiet time before the runners show up, or between the front of the pack and the next crowd of runners, to get food, water and a bathroom break. When the runners show up, you don’t want to be at the porta instead of your position at the aid station. While it may seem unpredictable, the RD will usually give you a timeframe to expect runners. Be ready to help when you’re needed.

Be a problem solver

You aren’t expected to have every piece of equipment or type of food a runner needs when they come through your aid station. That doesn’t mean you don’t have anything to offer. Be quick on your feet to think of creative solutions to unusual problems. I watched as a crew worked to find a new pair of shoes for a runner and they didn’t just go through their supplies. They appealed to the entire crowd of crew and spectators. The spectators and other crew offered up more than one pair of shows that fit the bill. 

Help crew be prepared

If you’re at an aid station that allows crew, make sure the crew knows where to meet their runner. In a crowded race, it helps to call out the bib number and name of the runner coming into the aid station so crews can listen for their runner. You can also let crew members know what they are allowed to do at the aid station and whether they can access the drinks and water for their runner or if they need to send their runner to get their own supplies. At WSER, crew is limited to certain areas of the aid station and a racer can be DQ'd for mistakes - help make sure that doesn't happen!

Offer, don’t pester

Aid stations can be overwhelming when runners are tired and hungry. Hearing a long list of food options or being  asked to choose from eight drink selections, can cause a runner more anxiety than relief. So keep it simple. Ask if they need food - sweet or salty. Ask if they need water - or something with electrolytes. You may think you know what they need but give the runner, or their pacer, time to think through the choices or voice their requests. 

Cheer for the late runners as much as the front runners

It’s so exciting to see the first runners come flying through the aid station. In big races, this can include runners you’ve only seen before on Instagram or names you’ve only heard on podcasts. They’ll probably have a crew and lots of cheering fans - including you! Right on! Don’t forget, though, that the runners who come through at the middle or back of the pack, probably need your help more. They’ve been running longer. They may be running alone for long stretches. They may not have anyone crewing or pacing them for the race. That’s when you become the most important person in their race. Take a few minutes to encourage them, get their bottles or pack refilled and help them clear the trash out of their pockets. You’ll be the hero of their race and a memory of kindness they won’t forget.

If you haven't worked an aid station before - just do it! It's a great way to witness the excitement and competition without having to run 100 miles. Happy trails!