AID STATIONS: THE BLACK HOLE OF ULTRA RUNNING??

The one thing that is there to help us on our super long adventure into running self discovery, can also be the one thing that completely undoes the very fabric of our attempt at ultra running glory.

Aid stations are pit stops, not mini-breaks. You’re not paying rent, so don’t settle in. Get in, refill, maybe grab a snack, and get out. Treat them like an F1 pit stop: fast, efficient, back on track.

Stick to the script. Have a nutritional plan and use only what you’ve trained with. That mystery stew might smell amazing, but it’s also a DNF waiting to happen. Same goes for the all-you-can-eat buffet—resist the urge to pile a plate like you’re at Sunday brunch.

Golden rule: REFILL first, SNACK second. Get a good glug of water, then move. Hydration is your ticket back on the trail.

Beware the chair. Chairs are black holes. Once you sit, escaping can take years—or at least a cut-off time. Night-time stages are graveyards of slumped runners who “just closed their eyes for a minute” and woke up two hours later. Don’t be that guy.

Efficiency hacks:

• Unload bottles as you enter so they’re ready for refill.

• Keep powders in an easy-access pocket, hand them with the bottle so everything goes back where it belongs.

• Crisps, nuts, pretzels, potatoes—salty is your friend. Water alone won’t carry you to the medal.

Gear checks: On long races in nasty weather, plan quick, regular changes—fresh socks, dry top, re-lube. Blisters don’t care how fast you were at mile 20, but they’ll wreck mile 70. The time you “lose” here, you’ll gain back when others are death-marching.

And finally: Be polite. Thank the marshals, thank the volunteers. They’re not being paid, but their energy is as important as the water.

The truth? Most of my overtaking has been done at checkpoints—not on the trail. While others are faffing around, I’m back out moving. Stay sharp, stay efficient, stay racing.

Run Strong, Run Long, Run Better

John Withinshaw Running Coach

JDW Fitness

P.S Sure, you could keep learning the hard way—DNFs, blister clinics, and aid station naps. Or you could join my online training program and actually run the race you signed up for. Your call. Sign up Here...https://www.jdw-fitness.co.uk/running-coach