by Rule of thumb up front: aim for 3–7 minutes per staffed aid station, with a hard cap at 10 minutes for problem solving (blisters, gear swap, stomach reset). Walk out while eating.
Why this matters
Time slips quietly at aid stations, especially later in the race. Sit down “for a second,” and five minutes vanish. Stretch that across 15–16 stations and you’ve gifted your cutoff an hour or more. Keep stops short and purposeful and you’ll hold pace, keep your legs warm, and spare your head the shock of restarting.
The quick math
- 3 min × 16 = 48 min
- 5 min × 16 = 1 hr 20 min
- 7 min × 16 = 1 hr 52 min
- 10 min × 16 = 2 hr 40 min
That’s the difference between enjoying the moring at the finish…or hitting the line with just minutes to spare.
Turn aid stations into pit stops
Think of every station as a scripted changeover. You arrive knowing what’s next, you execute on your feet, and you move out with calories in hand.
The on-your-feet flow: Stand → Refill → Grab → Confirm → Go.
Refill bottles or bladder first, grab the exact calories you planned, confirm any small gear swaps, and start walking out while you chew. Keep your hands busy and your feet moving.
Course intel pays off
A few weeks out, study the map and mark every aid station: distance from start, spacing, and which ones take drop bags. Note the long gaps, the night section, and any high/low-point weather swings. Decide where you’ll do quick water-only touches and where you’ll do slightly longer resupplies (headlamp swap, dry socks, warm layer).
Make decisions before race day
Build a simple aid plan you can glance at while tired:
Station → distance → what you take → what you change → walk-out note.
Example: “AS7 (Mile 62): 2 soft flasks + 400 cals, swap to long sleeve, grab spare battery. Walk out eating rice ball.”
If you have a crew, share the plan so they stage items in the order you’ll grab them. No rummaging, no debate.
Drop bags that actually save time
Place them where the course demands true resupply: a mid-race sock change, a night kit (headlamp + spare battery + thin gloves + buff), or emergency calories that always work for your stomach. Label boldly (name, bib, station, “NIGHT KIT”), and pack the grab-first items on top. You’re building a five-minute task, not a yard sale.
Win the mental game at the table
Aid stations are designed to make you feel better, which can make you forget you’re racing. Standing keeps the clock honest. If you must sit (shoe fix, hot spot, nausea), set a timer for 6–8 minutes and tell your crew or a volunteer your exit time out loud. Countdown prompts snap you back to forward motion.
Crew script (45 seconds):
“Bottle A water. Bottle B electrolyte. Two gels to pocket. Any hot spots? Buff in pack. You’re walking in 60… 30… go.”
Train the motions
On long runs, rehearse:
- Refill speed: flasks out/in, tops off, pack closed.
- Walk-out fueling: take the first bites as you leave so the stop doesn’t balloon.
- Mini gear swap: jacket off/on, headlamp in/out while standing.
Race day should feel like muscle memory, not improvisation.
When to stretch to the full 10 minutes
Use the longer cap for things that protect your finish: blister lancing and patching, shoe change, mega-calorie reset, or a cold-weather clothing swap before exposure. Solve it once, solve it well, and buy yourself three steady hours of running.
Should you ever skip a station?
Yes! If you’re topped up and the next station is close, wave and roll through. Many runners save 10–15 minutes over the night by skipping one or two “nothing needed” stops. Decide this before you reach the tent so the cookie tray doesn’t decide for you.
Common aid station mistakes that cost races
Depending on aid food to match your gut. Stations can run out of the thing you tolerate best or just mot cary them at all. I’ve persoanly had this happen causing a DNF at a well know 100 that was really lacking in the nutrition department. Carry your keystone calories and stash backups in drop bags
Chair vortex. Sit for a problem, not for comfort. If you sit, set the timer.
Repacking your life. Half your pack can wait. Only touch what changes the next segment.
A tiny card to tape to your soft flask
Pit-Stop Card (front):
3–7 MIN. Stand → Refill → Grab 300–400 cals → Trash out → Walk while eating.
Pit-Stop Card (back):
Night kit? Battery? Hot spots? Next gap: __ miles. Next big climb: __.
FAQs
How long should I stay at aid stations in a 100-miler?
Plan for 3–7 minutes, cap at 10 if solving a real issue.
What changes that timing?
Heat, cold, altitude, stomach quirks, shoe/foot issues, or long gaps between stations. Safety and problem-solving come first.
How do experienced runners move so fast through aid?
They pre-decide what happens at each station, stay on their feet, grab calories without debate, and walk out while eating.
