471: Your Guide to Crewing an Ultramarathon

How to Crew an Ultramarathon: What I Wish I Knew Before Crewing Kevin’s First 100-Mile Race

If you've ever agreed to crew an ultramarathon, you've probably had one of two reactions.

The first is excitement. You get to be part of an incredible experience and help someone accomplish something that most people can't even imagine.

The second is likely some anxiety. 

What am I supposed to do? What if I forget something? What if they want to quit? How do I actually help?

I know those feelings because I've lived them.

When Kevin ran his first 100-mile race at the Keys 100, I thought I was prepared. I'd packed the car, organized his nutrition, and knew where I needed to meet him along the course. But once the race started, I quickly realized there was a lot more to crewing than handing someone a water bottle and cheering them on.

I was watching my husband run for hours in brutal Florida heat alongside busy highways. He was struggling with stomach issues, the temperatures were climbing, and I was worried every time I saw him. Looking back, I wasn't just a crew chief. I was also a scared wife.

That experience taught me a lot, but it wasn't until Kevin's next hundred miler that everything finally clicked.

At the pre-race meeting, one of the race directors said something I'll never forget:

"Your job as the crew chief is to get your runner to the finish line."

That one sentence completely changed how I approached crewing. It shifted my focus away from fear and toward preparation, leadership, and making thoughtful decisions. Since then, I've crewed Kevin through multiple 100-mile races, and every event has taught me something new.

If you're getting ready to crew your first ultramarathon, these are the lessons I wish someone had shared with me.

Your Runner Shouldn't Have to Think

Your job is not simply to support the runner.

That's true, but it doesn't go far enough.

Your real job is to remove as much decision-making as possible.

By the time an ultrarunner reaches mile 50, 70, or 90, they're physically exhausted, but they're also mentally exhausted. Even simple questions like "What do you want to eat?" or "Do you want to change your socks?" can feel overwhelming.

Instead of asking open-ended questions, I now try to anticipate Kevin's needs before he even has to think about them.

His bottles are already being refilled.

His next nutrition is waiting.

Fresh socks are laid out if we know he'll need them.

The sunscreen is ready.

The ice bandana is prepared.

Every decision I can make for him is one less decision he has to make himself.

That might sound like a small thing, but over the course of a 100-mile race, it makes a huge difference.

Every Aid Station Should Feel Like an F1 Pit Stop

When the driver pulls into the pit in an F1 race, nobody is asking, "So...what do you feel like doing?"

Everyone already knows their role.

One person changes the tires.

Another fuels the car.

Someone checks the equipment.

Within seconds, the driver is back on the track.

Ultramarathon aid stations don't have to be rushed, but they should be purposeful.

Early on, I made the mistake of treating aid stations like social visits. Kevin would arrive after hours of running, and I'd immediately start asking questions about how things were going or what he'd been thinking about.

Eventually, he explained that after running for hours, he simply didn't have the mental energy for unnecessary conversation.

Now our stops are much more intentional.

First we handle nutrition and hydration. Then we address clothing, shoes, or any hot spots that need attention. If something feels off, we troubleshoot it. Once everything is ready, it's time to get moving again.

The goal isn't to hurry the runner. The goal is to eliminate wasted time and unnecessary mental effort.

The Most Important Crew Meeting Happens Before Race Day

Too many runners and crews never actually sit down and talk through what they're going to do.

One of the most important questions Kevin and I discuss before every race is:

"If you tell me you want to quit, how do you want me to respond?"

That might seem like a strange conversation to have before the race starts, but it's one of the most valuable.

Every ultrarunner reaches difficult moments. Fatigue, pain, frustration, hunger, and sleep deprivation can all make dropping out seem like the best option.

Those aren't the moments to figure out your plan.

Those decisions should already be made while you're sitting comfortably at home with a clear head.

What are the red flags? What do you want to push through? What might require an extended pit stop?

We also talk about things like:

• What type of encouragement is actually helpful.

• Which aid stations we'll spend more time at.

• What nutrition usually works and what backup options we'll bring.

• Which issues are manageable and which situations would mean stopping for safety.

Those conversations build trust long before the race begins.

Read the Race Packet Yourself

Don’t rely on your runner to know all the details.

As the crew chief, you need to know them too.

Every race has different rules. Some races only allow crews at certain aid stations. Others have restrictions on pacers, drop bags, or where vehicles can park. Missing one detail can create unnecessary stress or even result in penalties.

Now I read the race packet from beginning to end.

I know the aid station locations.

I know the cutoff times.

I know where we'll meet next.

I know the pacing rules.

That preparation allows me to stay one step ahead throughout the race instead of constantly reacting.

Create Your Crewing Manual

Once you have the decisions, put everything on paper.

It includes everything we might need throughout the race:

• Aid station schedule

• Estimated arrival times

• Nutrition plan

• Backup nutrition

• Clothing changes

• Crew assignments

• Emergency contacts

• Notes about each section of the course

Once you’re done, print it. Yes, a physical copy. 

Batteries die. Cell service disappears. Technology fails.

Paper keeps working.

That document becomes your roadmap. Instead of wondering what comes next, everyone on the crew knows exactly where we're going and what needs to happen.

That doesn't eliminate surprises, but it makes them much easier to handle.

I’ve created your ultimate guide to ultramarathon crewing — grab your free copy here.

Expect Something to Go Wrong

If there's one guarantee in ultrarunning, it's that something won't go according to plan.

Maybe your runner suddenly can't stomach the nutrition they've practiced with for months.

Maybe it rains unexpectedly.

Maybe shoes get soaked.

Maybe blisters appear.

Maybe the weather is much hotter than expected.

Instead of hoping everything goes perfectly, you have to plan for flexibility.

We pack extra food because taste preferences change.

We bring extra socks and shoes because wet feet can quickly become a serious problem.

We carry backup hydration supplies, cooling gear, blister kits, anti-chafing products, and first aid essentials because it's much easier to have them and not need them than the other way around.

Preparation isn't about expecting disaster.

It's about giving yourself options when things inevitably change.

Don't Forget About the Crew

As a crew member, you are an active participant in a major endurance event.

No, you're not covering 100 miles on foot.

But you are driving from aid station to aid station, standing for hours, making decisions, solving problems, navigating unfamiliar roads, and staying mentally engaged throughout the day and often overnight.

It's easy to spend so much energy caring for your runner that you forget to care for yourself.

I've learned that when I'm hungry, dehydrated, or exhausted, I stop thinking clearly. That doesn't help Kevin.

I make sure I have my own food, water, comfortable clothes, and opportunities to rest whenever possible. If there are multiple crew members, we divide responsibilities so no one person carries the entire load.

Taking care of yourself isn't selfish. It's part of taking care of your runner.

The Best Crew Chiefs Create Confidence

Great crewing is creating enough structure that your runner can focus on one simple task: putting one foot in front of the other.

As the crew chief, you're the calm in the middle of the chaos. You're the one anticipating problems before they become emergencies, making decisions when your runner's brain is too tired to do it, and reminding them that they're capable of more than they think.

If you're about to crew your first ultramarathon, don't worry about being perfect. Every race will teach you something new.

Show up prepared. Know your runner. Stay flexible. Keep things simple.

And remember, one of the greatest gifts you can give your runner isn't the perfect gear or the perfect checklist.

It's your steady presence when they need it most.

I’ve created the ultimate guide to crewing a 100 mile ultramarathon — grab your copy here!