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Episode 29: Aid Stations for Everyday Trail Runners: Efficient, Prepared, and Not Distracted
Aid stations can be a lifesaver… or a total time-suck spiral where you stand there eating random stuff, forget your poles, and walk away somehow less prepared than when you arrived.
In this episode, we’re talking aid stations. Not in a “here’s what to eat” generic way… but how to use them intentionally based on your distance, your stomach, your sweat rate, and your actual goals. Because aid stations aren’t about copying what the person next to you is doing. They’re about supporting your race, your body, and your brain.
What we cover:
• Why aid stations are a mental and physical stabilizer (aid station to aid station, baby)
• What’s usually at aid stations (from “minimal aid” basics to the full-on grilled cheese situation)
• The electrolyte caution nobody wants to talk about (bring your powder, use their water)
• How to assess mid-race without overthinking it: hydration, fuel, feet, and the “oh crap I haven’t eaten” moment
• The real deal on drop bags (what they are, what to pack, and why “don’t put a bunch of bullshit in there” is solid advice)
• Common aid station mistakes: waiting to eat, forgetting to refill, and losing 20 minutes without realizing it
• How the strategy changes from 25K to 50K/100K to 100+ mile chaos logistics
• How to practice aid stations in training using your car (including cooling strategies like ice bandanas and bra ice… yes, we’re going there)
And because I can’t help myself… we also talk about how aid stations are a lot like life. Pauses are necessary. But pauses without intention can drain you. So whether you’re taking a break in a race or a break in your day, the question is the same: what do you actually need right now so you can keep moving forward?
Enjoying the show?
If this episode resonated, share it with a friend who’s excited about a goal this year.
Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know.
- ultraPacer: race & adventure pacing strategy
- Follow me on Instagram
- Visit my website: www.sunrisetrailscoaching.com
- Want to work together? Learn about 1:1 Coaching
- Free guide: What’s In My Pack? Download here
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By Brittany OlsonAid stations can be a lifesaver… or a total time-suck spiral where you stand there eating random stuff, forget your poles, and walk away somehow less prepared than when you arrived.
In this episode, we’re talking aid stations. Not in a “here’s what to eat” generic way… but how to use them intentionally based on your distance, your stomach, your sweat rate, and your actual goals. Because aid stations aren’t about copying what the person next to you is doing. They’re about supporting your race, your body, and your brain.
What we cover:
• Why aid stations are a mental and physical stabilizer (aid station to aid station, baby)
• What’s usually at aid stations (from “minimal aid” basics to the full-on grilled cheese situation)
• The electrolyte caution nobody wants to talk about (bring your powder, use their water)
• How to assess mid-race without overthinking it: hydration, fuel, feet, and the “oh crap I haven’t eaten” moment
• The real deal on drop bags (what they are, what to pack, and why “don’t put a bunch of bullshit in there” is solid advice)
• Common aid station mistakes: waiting to eat, forgetting to refill, and losing 20 minutes without realizing it
• How the strategy changes from 25K to 50K/100K to 100+ mile chaos logistics
• How to practice aid stations in training using your car (including cooling strategies like ice bandanas and bra ice… yes, we’re going there)
And because I can’t help myself… we also talk about how aid stations are a lot like life. Pauses are necessary. But pauses without intention can drain you. So whether you’re taking a break in a race or a break in your day, the question is the same: what do you actually need right now so you can keep moving forward?
Enjoying the show?
If this episode resonated, share it with a friend who’s excited about a goal this year.
Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know.
- ultraPacer: race & adventure pacing strategy
- Follow me on Instagram
- Visit my website: www.sunrisetrailscoaching.com
- Want to work together? Learn about 1:1 Coaching
- Free guide: What’s In My Pack? Download here