For some of my earliest races and events I thought, “I don’t need a pacer. I love running by myself. Plus, I don’t want to ask someone to pace because what if I can’t pace them back? That will be taking advantage of someone. I can get by solo just fine.” Then I learned…even if you do like running by yourself, you will be faster and more efficient if you have a pacer. Though in ultras a lot of time “pacer” just means “buddy with a working brain”. Plus, I now know that trading pacing duties at races is fun, but not mandatory. Pace when you can, but it’s not a quid pro quo situation.
But what does it mean to be a pacer? How can you be a great pacer for someone and what do you tell someone who is pacing you?
The race website should let you know if you can have a pacer and where they can start (and stop). Take a look there as both a runner and a pacer to know what you are signing up for!
When someone asks you to pace, the race website should be your first stop. Read over the course description, any rules, required gear, aid station chart (how far between them) and then get ready to pace…how?
Being a great pacer requires a few things.
First and foremost, know the course and have the map downloaded on your phone. Your runner will likely be tired and keeping them on track is key. You don’t have to have directions memorized, but a general idea of the section(s) you’ll be pacing, and the ability to make sure each turn is correct is very important. I usually screenshot section descriptions (if they are available) so I can quickly pull up my phone and let them know “it’s one more big climb before the aid station”.
Second, be self sufficient. Be prepared if your runner is moving slower than expected or wants to take a dirt nap (or two) or hang at an aid station. Pack a few extra snacks and more water than you would normally bring. It’s important that your energy stays high, so take care of yourself! As a runner, having a pacer with flagging energy can bring you down. Do your best to keep your runner from worrying about you, their focus should be on the race.
Third, ask your runner what they need, especially as you get closer to aid stations. I usually ask about a mile out (anywhere from 8-20 minutes away) “Do you want anything to eat here? Drink? Any foot care needed? Sunscreen? Chapstick? Warm clothes?” Depending on if it’s day or night, hot or cold, these questions may change. Again, your runner will likely be tired, so being that second brain tracking needs is a big help. When you get into that aid station let the crew or volunteers know, “They’d like a cup of coffee, a PB&J and to pop a blister on their left heel.” If you have service, texting some of these requests ahead to crew can help stops be more efficient and ensure all items are remembered.
Your runner may have needs between aid stations, so it’s good to check in on course too. Are they eating? Hydrating? Need to add a layer or remove a layer? Your runner may not think of these things, as their second brain, try to help them with the little things like taking off a jacket as the sun comes up so they don’t get too hot.
Fourth, have some good stories ready and a podcast in a pinch! Being a pacer for an ultra is often less about keeping a specific pace and more about keeping the energy high. The best way to do that is help miles pass with good stories. A funny encounter at work, cute dog experiences, the entire plot of your favorite TV show–anything can work. When pacing, your runner may get extremely low energy and not feel like talking. Be ready to monologue. If you run out of topics and your runner is ok with it you could play music or a podcast out loud. Please ask any runners around before taking this step. Be respectful of others' race experience.
With all of the above, your runner’s preferences come first. They might want to put in headphones and have you simply run alongside them, pointing out any turns (have headphones in your pack in case this scenario arises and you want to listen to something too!) Some runners do not want to know how far it is to the next aid station or how much climbing until they get there, and some do. I have definitely burst some bubbles with a cheerful “We’re five miles out!” when my runner thought we were 2 miles out. Ask before making such pronouncements. On single track trail, ask your runner if they would prefer to lead or have you upfront–this may change as the race goes on! With eating or hydration reminders, the runner might not want to be bugged about it, or may ask you to check in every hour. Follow their requests. Don’t be afraid to ask before the race starts their preferences too, this will set you both up for a good race.
What about as a runner? How do you know who would be a good pacer?
Ideally, you would ask someone you’ve run with before who generally runs about the same pace as you (or faster) at events. But by communicating your needs, anyone can become a solid pacer.
Let your pacer know which section you’d like them to pace ahead of time: how long the section is, how long you estimate it will take you (20 miles could be 4 hours or 8 hours depending on the terrain and race) and when you think they will be starting. If they hop in at midnight during a 100 miler, they will need a headlamp. Additionally, make sure your pacer knows of any required gear for the race and that they have it, along with the course map. It is your job as the runner to make sure your pacer has everything they need before the race begins.
If you know your race style well, it can be a good idea to let your pacer know what to expect on the course. “I often hallucinate dogs, don’t panic if I think I see one.” “I usually get lazy about eating after mile 50, some reminders to snack would be helpful.”
A short team meeting before the race is a good idea to make sure pacers and crew know the plan and everyone is on the same page. Where are pacers starting, who is driving them there, what time should they expect you to arrive, how can they track you on course, are all good items to nail down. This is also a great time to check in that everyone has all the gear they need and are ready to go. For example, your pacers know you like to run in front, want hourly (gentle) reminders to eat/hydrate and plan to put in headphones overnight. Once the race starts you will not have a lot of time to think about others, so communicating any final requests before you take off is ideal.
Since pacing requires high energy and focus, it’s great if you can give your pacer a break between sections or have another pacer come in after a section. (IE you can have a pacer for the last 40 miles of a 100 mile race, one pacer does 22 miles, one does 18.) This will depend on the course and where pacers can start and stop. Remember that pacers are doing you a favor and try to make it a great experience by not overwhelming them with mileage or time on feet. You can also ask pacers if they have preferred sections they would like to do, maybe a segment has a big climb that will be good training for their upcoming race.
Often ultras will allow all pacers (and crew) to join the runner for the last little bit and cross the finish line together. Let your team know if you want them to join or if you want to cross solo. After whatever finish line celebration ensues, treat your pacers to a meal as a thank you.
Along with a celebratory meal, as the runner it’s nice to book a spot near the race with room for your pacers and crew to sleep for the event. Races and travel are expensive, but whatever you can afford to cover for your team is a great way to show gratitude.
You don’t need to have your best friend pace (though that can be fun!) My first time pacing someone I did about 20 miles of Leadville with a man I never met, then I did 50 miles of Run Rabbit with a woman I’d talked to on the phone once. With the runner as the focus, you simply ask what they need and follow their lead. As the runner, communicate your needs so your pacer can help you succeed. Anyone can be a great pacer and now you can be a great pacer for anyone!
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