The Ultimate Guide to Supporting a 100-Mile Race
Whether you’re a seasoned ultra-runner or new to the world of distance racing, supporting someone through a 100-mile event is an endurance achievement all its own. As a support crew, your role is pivotal—not only in providing encouragement but in keeping energy, morale, and logistics running smoothly through grueling hours and unpredictable conditions. Below, you’ll find the ultimate checklist for what to bring, how to prepare, and a game-changing food plan for an unforgettable race weekend.
Support Crew Packing List
A seamless 100-mile race starts with careful planning. Here are the essentials every crew should bring:
General Packing
- Flashlights (x2): Night aid stations or parking-lot gear searches? Covered.
- Walkie Talkies & Extra Batteries: Essential for communication when cell service drops.
- Chair, Sleeping Pad, Sleeping Bag: For the little downtime you’ll get.
- Refillable Water Bottle: Hydrate or die-drate, as the saying goes.
- Wagon: Lug gear between aid stations without breaking your back.
- Laptop & Chargers: Tracking race updates; catching up during lulls.
- Toiletries: Wet wipes, toothbrush—freshen up, even at 3am.
- Clothes (Non-running): Comfy layers for long, changing-temperature shifts.
- Caffeine Pills: Because relentless optimism sometimes requires a little pharmaceutical help.
Running Gear (for your runner’s drop bag or quick swaps)
- Running Shoes (Plus Comfy/Replacements): Because blisters happen.
- Tape: To strap anything—feet, gear, even creaking handles.
- Energy Gels/Bars: Emergency calories—never let the runner bonk.
- Water Filter & Container: For remote hydration stops.
- Sunscreen (Travel Size): Racing doesn’t wait for shade.
- Hat, Gloves, Buff, Layers: Weather at ultras = unpredictable.
- Dry Shirts/Longsleeves: Need we say more?
- Mosquito Wristbands: Your new best friends during dusk and dawn at woodsy races.
- Wet TP: For when nature calls, literally.
Technical To-Dos
- Download Music Ahead: Cell service will fail, but your playlist shouldn’t.
- Download Run Map on Apple Watch: Offline access means less stress for all.
High-Energy, No-Hassle Meal Plan
Supporting a race is hungry work. Batch-prep meals and snacks to last from Saturday morning through Sunday lunch and you’ll keep the whole team running strong.
Saturday Lunch
- Cold Roasted Chicken: Pre-slice and portion for grab-and-go.
- Celery Sticks: Crunchy, hydrating, and nourishing.
- English Muffins: Carbs to keep your runner’s and crew’s energy steady. Slather with nut butter or keep plain for easy digestion.
Saturday Dinner
- Pasta with Pesto and Sun-Dried Tomatoes:
Make a big batch in advance. Toss cooked pasta with jarred pesto, chopped sun-dried tomatoes, and a little cheese if desired. Stores well and tastes just as good cold.
Sunday Breakfast
- Breakfast Burritos:
No one regrets these at sunrise. Scramble eggs with turkey and cheese, wrap in tortillas, and foil-wrap them for easy transport. Heat up on a camp stove or eat cold from the cooler.
Snacks & Drinks to Power the Crew
Keeping up energy and spirits is crucial for both runner and crew:
- Water: Hydration is non-negotiable.
- Capri Sun: Quick, sweet refreshments for runners refusing to eat but needing energy.
- Trail Mix: Carbs, fat, and a little chocolate for morale.
- Pita Chips with Hummus: Savory snack, protein-rich.
- Starbucks Cold Brew: Caffeine in an instant—no coffee maker required!
Don’t Forget the Small Stuff
- Cutlery: Forks, knives, spoons—each can be critical!
- Aluminum Foil: For wrapping burritos or leftovers, or even heating food in a campfire pinch.
- Reusable Containers: Great for keeping everything organized and eco-friendly.
- Napkins & Cups: For snacks and drinks on the run.
Final Tips from the Field
- Prep as much food as you can at home. Label everything; portion snacks in small bags or containers for quick passing at aid stations.
- Pack clothes for all conditions. Mountain temperature swings and damp nights can be tough if you’re underdressed.
- Charge electronics and bring extra batteries. Nothing is worse than a dead walkie at mile 70!
- Go over logistics with your team ahead of time. Download everything that needs the internet before you leave home.
Remember, the best ultra-crew is a prepared ultra-crew. Keep the runner moving and the team fueled, and you’ll help create the kind of memories that last a lifetime—pain, laughter, and post-race burritos included.
See you at the finish line!