Managing Aid Stations

Aid stations are where pace is most often lost and where pace groups most often fall apart. Dozens of runners change direction at once, cups lie on the road, and people stop without warning. A pacer who has a clear routine turns this chaos into a calm, predictable moment.

The four-step routine#

The Pacer Support Guide uses a simple team procedure (see handling water stations in training):

1. Announce early. Call out the station 200–300 metres before it: "Water in 300 metres, on the right!" Repeat it once so the back of the group hears.
2. Pick a side and move across early. Drift gradually towards the station side. Never cut across other runners at the last moment.
3. Assign roles. One support pacer collects drinks for the team and for runners who need help. The lead pacer stays on the racing line at plan pace with the flag.
4. Regroup. After the station, call the group back together: "Regroup behind the flag!" Then continue smoothly.

Slow slightly, do not stop#

The default rule is simple: don't stop at water stations. Grab your drink while running. Many runners ease off a little to take a cup safely, and that is fine. The lead pacer slows only slightly, if at all, so the group can drink without losing contact.

• Drink on the move. Squeeze the top of a paper cup into a spout and take small sips.
• Walking only if planned. Some groups, often the slower ones, use a few walking steps at stations as part of their race plan. Only do this if it is in the plan and the group knows about it beforehand. Never introduce walking breaks on race day.
• Check your runners. First-timers often skip drinks. Remind everyone to take at least a little at every station, even if they are not thirsty (see water stations and toilet breaks).
• Gels. Announce gel stations the same way. The Fuel planner shows when your group should take them; a typical plan is roughly every 20–25 minutes from minute 30.

Absorbing the time lost#

Even a smooth station often costs a few seconds. That is normal and should never cause panic.

The worst reaction is to sprint after the station to get the time back. Your runners have just slowed, drunk, maybe swallowed a gel. A sudden surge now spikes their effort (see Lesson 1.2). Instead, spread the correction over the following kilometres, within about 5 s/km of plan (see adjusting pace smoothly):

Example#

The 4:30 marathon group (6:24/km) loses 15 seconds at the 20 km station. The leader runs the next three kilometres at about 6:19/km instead of 6:24/km. By 23 km the group is back on schedule, and most runners never noticed.

Key takeaways#

• Announce stations 200–300 metres ahead, pick a side, and move across early.
• One support pacer collects drinks while the leader keeps plan pace on the racing line.
• Don't stop; walk a few steps only if it is part of the agreed plan.
• Regroup after the station and recover lost time gradually, within about 5 s/km.