Being a great pacer takes preparation, communication and a clear understanding of race-day responsibilities. It can make or break an ultrarunner’s experience!
What exactly is the role of an ultrarunning pacer? And how can you be the best possible one? In this video, Coach Jeff Browning shares practical advice from his decades of ultrarunning and coaching. These fundamentals will help you support your runner when it matters most.
Lightly edited from the video above for readability in blog format.
#1: Start With the Race Website!
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Go to the section on crewing and pacing and read the rules. Make sure you understand what is required so your runner can stay in the race.
#2: Designate a Crew Chief
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If you have more than one pacer, make sure you designate a crew chief. They have the final decision-making authority. That way, there are no power struggles within the crew especially when everyone is tired and hasn’t slept. Ultimately, the crew chief has the final say about what happens, and they also have to take all responsibility as well.
#3: Come Prepared
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Being prepared means packing the right gear for your specific race/course. This might mean bringing a toolkit or a patchkit for a punctured crew tire and thinking through all contingency plans if something goes wrong.
#4: Download Offline Directions
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A lot of times your course won’t have cell service. Make sure to download offline maps. Keep directions and coordinates in a shared, offline document on your phone. A lot of aid stations are in the backcountry without cell service. Have a GPS route downloaded to your watch and phone as a backup. Keep your phone on airplane mode to save battery. Be proactive and be on top of directions for the runner. Give them a heads up: “Hard right turn in about a quarter of a mile!” Ultimately, it is the runner’s responsibility to stay on course, but you are their back-up. Be a good backup!
#5: Bring the Right Gear
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Make sure that you personally bring the right gear. Ensure you have enough layers. Bring a duffle bag with a change of clothes and rain gear. Look at the forecast. Know what to expect. Know how cold it’ll be at night. If it’s a 100- or 200-miler, and you’re pacing for multiple days, know the forecast for the highs and lows. Make sure your runner has this gear as well.
#6: Have a Crew Meeting
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In general, it’s a good idea to have a crew meeting with your ultrarunner prior to the race to lay out expectations.
#7: Other Things to Think About:
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Know when to (and not to) ask questions/hold conversations
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Don’t ask open ended questions at mile 80 when your runner is hurting and tired in the middle of the night. For example, “How are you doing?” is not a great question at mile 80. Instead, tell them they look GREAT. Be positive.
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Know the required kits
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Does the race have a required kit? Does the pacer need to have one? Do they need to sign a waiver, get a bib, etc? Know all of those things before raceday, so you can plan ahead and know what to expect. Don’t become a liability to the runner because you didn’t pack enough gear.
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Be honest with the runner! Know the course and do your research before.
Giddyup!
For more tips from Team Injinji Athlete and Coach Jeff Browning, tune in to our full Head to Toe with Coach Jeff Series. Start with this training video about ultramarathon nutrition strategies or learn how to improve your uphill running technique here.
