The Aid Station

In every well organized longer distance race, you will encounter the aid station.  This is a table that usually provides water and/or Gatorade, while occasionally providing food like bananas, oranges, and Gu.  One race I ran even had what they called the "temptation table" with donut holes and Jack Daniels among other foods, which might not actually help the poor runners, but here I digress.  This basic aid station table can be a life saver for many a runner, if you now how to best take advantage. Here I offer my guidelines for proper aid stationing.  

Tip #1:  scout the race.  Most races will tell you at which mile markers they will provide food and what they will provide.  This is very important information: read it, learn it, love it.  You need to know when and what will be provided so you know you won't die, and so you can bring your own provisions if you still think dying is a possibility.  Besides, it gives you all the information you need for Tip #2, which is to practice your aid stations.  

To properly practice your aid station, you need to set up a table in front of your house, or hire children without anything to do to stand in front and give you water.  Then plan a route that will have you passing in front of your aid station at exactly the miles you will pass them in the race.  This allows your body to figure out what it will feel like before and after getting liquid or nourishment.  (I highly recommend filling paper cups, similar to what you will see in a race so you get used to chugging on the fly, as a paper cup is much different than a squeeze bottle, because unless your name is Meb, no one will give you a squeeze bottle.)  This might look strange to neighbors and sound obsessive to less dedicated runners, but it makes a big difference.  (Tip 2 1/2: if you don't want to loop, arrange with people you know around town to leave water/fuel at their place, just make sure they are trustworthy volunteers)

Here you can also experiment with the duration of your stop.  Tip #3 is to figure out how fast you can get through while ingesting the most calories.  Especially in longer races like the marathon, you can't afford to blow through while spilling most of the water down your shirt.  You will pay for it later in cramps.  But neither do you want to stop, walk around, catch your breath, then try to run again.  In a race, this is all clock time and every time you stop it gets harder to restart. Try different speeds to figure out what feels right for you.  

Tip #4:  Eat solid food before you get to the aid station, so you can wash it down with the water without having to stop.  For example, I carry my first Gu packet in my pocket.  Besides just being excited that I finally discovered a use for the pocket in my running shorts, I discovered that this way I can be finished with it as I approach the water.  Then I grab a refill Gu packet for the road, swig the water, and I am on my way with minimal stoppage time.  

This all may sound like overkill, but it is really just training your body to adapt to one more variable, to take out all the questions marks.  The other side benefit of an aid station is that it gives you human contact.  Volunteers are generally cheery and encouraging. Have your significant other or kids or whoever you can find step out and hand you the water or at least wave as you go by.  You might find a spring in your step when someone cheers for you and you realize that with water and a little love you can go far.  Happy running. 

PS.  You really don't need an aid station if you are running less than an hour, as long as you are reasonably trained and not running someplace like Death Valley.  So don't stop for water in that 5k, that's just embarrassing.