The Job of Crew
Crew is not there to motivate you with speeches. Their job is to keep the race simple: calories, fluid, layers, lights, feet, and movement. The best crew makes the next step obvious when your brain is tired.
If you are unsure whether you need support, read Do you need a crew for an ultramarathon?.
Crew Table Setup
Build the table around race phases, not product categories. A tired runner does not need a beautiful spread. They need a system.
| Zone | Contents | Purpose |
|---|---|---|
| Now | Current bottle, next food, salt/caffeine if planned | Fast handoff |
| Night | Headlamp, backup light, warm layer, gloves | No searching after dark |
| Feet | Socks, tape, lube, scissors, blister pads, larger shoes | Early hot-spot response |
| Reset | Chair, towel, dry shirt, simple warm food | Planned stops only |
Crew Instructions
Write instructions before race day. Keep them short enough that someone can follow them at 3 AM.
- "Ask one question only: sweet, salty, or liquid?"
- "If I sit, start a timer for 4 minutes unless it is a planned shoe change."
- "If I say I am quitting at night, make me walk one lap first unless there is a medical issue."
- "Check my hands, speech, and balance every time I look confused."
- "Do not argue about pace. Remind me of the next task."
Use the gear checklist generator to turn these instructions into a packing list.
Aid Station Rules
The aid station should have a job before you arrive. If you enter without a task, you will browse, sit, and lose time.
- Decide what you need 2 to 5 minutes before arrival.
- Refill first, then food, then gear.
- Leave with food in hand when possible.
- Sit only for named tasks: shoes, feet, medical, sleep, or major clothing changes.
- Use a timer for every seated stop.
If You Are Solo
Solo runners can still use a crew system. Pre-pack bags by phase: early race, night, second morning, foot care, emergency. Put the most likely items on top and write labels in large text.
If you are racing a backyard ultra, adapt this into a between-loop checklist: bottle, food, feet, layer, bathroom, start corral. See the backyard ultra race strategy for format-specific routines.
Sources
- International Association of Ultrarunners — Timed ultramarathon championship context
- Backyard Ultra Association — Backyard ultra rules and event format
- Multiday Running editorial field checklist, last reviewed June 2026.
Frequently Asked Questions
Do you need a crew for a 24-hour race?
You can finish many 24-hour races without a crew, especially looped events with strong aid stations. A crew helps most when they reduce decisions, manage gear, notice problems early, and keep stops short.
What should crew do first?
The first job is to keep the runner moving safely. That means offering simple choices, handling bottles and food, watching feet and clothing, and avoiding long emotional conversations while the runner is stopped.
How do you avoid wasting time at aid stations?
Decide before arrival what you need, stand while eating if possible, and leave with food in hand. Sit only for planned tasks like shoe changes, blister care, medical checks, or controlled sleep.