You’ve trained for the running part of the race, but what many runners fail to prepare for are the aid stations—a crucial yet often overlooked part of race day success.
I remember my first experience with aid stations in a marathon–Let’s just say I ended up with more Gatorade on my singlet and shorts than I did in my mouth.
A poorly executed aid station stop can cost you valuable time, disrupt your rhythm, or even lead to stomach issues if you’re not careful. On the other hand, a well-planned strategy can keep you hydrated, fueled, and moving efficiently toward your goal.
In this guide, we’re diving into 10 essential tips to help you master your aid station approach—so you can grab what you need and keep cruising without a hitch.
Whether you’re racing a marathon, half marathon, or any long-distance event, these strategies will ensure you stay strong and dry from start to finish.
How Do Aid Stations Work?
When you run far, you’ve got to refuel and rehydrate as you go, or you’re in for a rough time.
On a long training run of over an hour, you’re likely to keep a stash of food and water on you, be that in a hydration vest, a belt, or in your pockets.
However, come race day, no one wants to be held back (even by a few seconds) by carrying extra weight.
This is where aid stations come in. Aid stations, depending on the course length, are often strategically placed throughout the route at regular intervals.
An aid station is a stand (usually a temporary table) set up along the course and is typically staffed by race volunteers. They offer runners food, hydration, and they are stocked with a first aid kit.
Some aid stations supply just water, some electrolyte drinks, and others offer the full monty with energy gels and everything.
Food and drinks are laid out or handed out for the runner to grab and go as they pass through.
How Frequently Will You Find Aid Stations on Race Day?
Of course, this depends on the race, and it is important to read through your specific race information first and foremost.
But here are some general guidelines of what you can expect.
In a Half-Marathon
During a half marathon, you will find anywhere from 2 to 6 aid stations dotted along the route.
In a Marathon
In a road marathon, there will typically be an aid station every 2 miles (or approximately 3.2 kilometers). There will be roughly 8-12 aid stations along a marathon course.
The London Marathon has 29 aid stations.
In an Ultramarathon
The number of aid stations in an ultramarathon varies immensely.
Many ultramarathons are ‘unsupported’ by design. This means that you must carry all your food and hydration with you throughout your entire run.
On the other end of the spectrum, you will find ultramarathons with regular aid station checkpoints every 6 miles (10 km) or so.
Ready to learn how to nail the aid station?
My Top Tips To Master Your Race Day Strategy
#1: Do Your Research
This is a key part of your aid station strategy.
Before your race, it’s a good idea to familiarize yourself with the locations of the aid stations that will be dotted along the race route.
You should receive this information via email in good time before your race. Otherwise, you’ll be able to find the course map and the distance between aid stations on the race website.
#2: Know What’s On The Menu
On race day, it’s best to have no surprises.
Along with their locations, your race organizers should inform you about what will be available at the aid stations.
Be it gels, sports drinks, water, or even sandwiches and cookies.
That way, you’ll be able to be prepared ahead of time by trialing your specific race food during your longer training runs.
The last thing you want to do is eat something new on race day, have it not sit well, and leave you feeling uncomfortable or with stomach cramps.
#3: Think Ahead
You don’t want to leave your decision-making until you arrive at the aid station.
A better strategy is to decide on what you need to pick up as you see the aid station in the distance.
Take note of how you feel. Do you need to pick up a gel, some sports drink, water?
Check out this video of Ironman world champion Patrick Lange bossing an aid station. This is a guy who’s thought ahead.
#4: Grab That Cup Like a Pro
Often at aid stations, you’ll have a bunch of volunteers handing out cups or bottles of either water or electrolyte drinks for you to grab out of their hands as you run by.
Some aid stations will offer both water and electrolytes. So here are some tips for when it comes to grabbing the right cup:
- Be mentally prepared – as you approach the aid station, think: do I need water or a sports drink?
- Make eye contact with a volunteer– Like passing a baton during a relay, you want to work in a team with the volunteer. Make sure the cup in their hand is yours. You can go one step further and point to the volunteer, just to be sure.
- Say it aloud– If it’s ambiguous what they’re handing out, communicate. If you want water, say ‘water!’. That way, there’s no confusion.
Take heed of these cup-grabbing tips. The last thing you want is to be this guy…
#5: The Pinch-and-Go Technique
It’s common for aid stations to serve water and sports drinks in small waxy cups.
These are quite tricky to drink from and often end up with runners throwing water (or sticky sports drink) all over themselves, as I did, or having to stop running to drink.
So here’s a pro tip for overcoming the paper cup issue:
Pinch the cup.
If you pinch the top of the cup in the centre, so that if you look at it from a birds-eye view, you see a figure of 8, you’ll essentially make a little spout from which you can drink out of much more easily.
#6: Pause Your Playlist
As you approach the aid station, you need to be paying attention.
That means that if you are running to music, it’s a good idea to pause the track or take your headphones out when you see an aid station approach.
Often, when aid station volunteers hand out supplies, they shout out what they are offering.
Listen up, and you’ll be more efficient.
#7: Plan Your Stops Wisely
Often in larger events like city marathons, there are just so many aid stations.
Your aid station strategy should be a balancing act between fueling and hydrating properly and not wasting precious race minutes by unnecessarily stopping.
By preemptively taking a look at all of the aid stations along the route, you’ll be able to determine which ones just aren’t worth stopping at.
You won’t need to chug a cup of electrolyte drink every mile.
#8: Slow Is Smooth, And Smooth Is Fast
This one’s an old Navy SEAL saying.
As much as you don’t want to waste time, stressing and rushing through an aid station too fast can lead you to forget vital stuff and pay for it later down the line when you’re low on sugar or water.
The best aid station strategy is all about efficiency.
You can easily get worked up, scramble, and fumble around an aid station. This can be incredibly frustrating. So slow down.
As you see one approaching, breathe, check in with yourself (what do you need), and focus on intentional, streamlined, and efficient movements.
#9: Cool Off
If your race is held during the summer months, you may experience heat.
Solution? Pour water over your head.
This will also help reduce the risk of chafing if you’re a salty sweater —you’ll be able to wash some of that salt off.
#10: Try To Run Through The Aid Station
And if you really want to nail it, don’t even slow down to a walk.
If possible, keep running as you pass through.
This may not be possible if you are running an ultramarathon and need to re-stock your hydration pack, but if it’s a road race with regular aid stations, you should be able to pick up what you need on the fly.
If you end up slowing to a walk or a standstill, your body might like it a little too much, especially in the later stages of your race.
It is psychologically beneficial to keep moving. Stopping can remind you of how tired you are and how nice it would feel to stop for a little longer.
It’s a trap!
The longer you stay stationary for, the harder it is to get back out there and running again. So keep those muscles nice and warm and swoop in and out of the aid station.
Check Out The Coolest Aid Station In The World
Not all aid stations are built equally. Some are just very special.
Check out this mini-documentary on Kroger’s Canteen, an aid station for the Hard Rock 100-mile ultramarathon, situated high in the Colorado mountains.
After more running documentaries like this one?
