The Art of Pacing in Ultras: How to Support, Motivate & Be Someone’s Hero

I have taken on and finished numerous ultra distances , all the way up through 220 miles , and I am unashamedly a member of the back of the pack , just like many of you . Today's topic is one that gets to the heart , I think , of what makes ultra running such a special sport , and that is pacing . Specifically , we're talking about the art of pacing in ultras

and how you can be somebody's hero by pacing them to their goal . Pacing isn't just about running alongside someone . It's really more about supporting them physically , mentally and emotionally when they need it most . In this episode , I'll share some of the key responsibilities . I think a pacer has some tips for being the best pacer you can be and a few stories .

I think , from my own experience , that highlights just how transformative pacing can be , both for the runner and the pacer , and if you've ever thought about pacing someone , I hope this episode

will inspire you to go and give it a try . Pacing really is one of the most rewarding experiences in ultra running , right up there with volunteering and there are plenty of opportunities to help runners at local races or support a friend chasing their big ultra goal . So , without further ado , let's get right into it .

Discover raw , inspiring stories from runners who've been right where you are . This is the Choose to Endure Ultra Running Podcast With your host he's English , not Australian Richard Gleave . Okay , let's start with the basics . What does it mean to pace somebody in an ultra ? Well , a pacer is more than just a running buddy .

Your job as a pacer is to help the runner stay on track , and by that I mean physically , yes , but also mentally and emotionally , usually during the hardest parts of their race .

Whether it's keeping them on pace , making sure they make the cutoffs , making sure they're eating and hydrating , or simply being a positive presence and providing them some distraction , paces play a vital role in helping runners achieve their goals . From a physical support perspective , you definitely are looking to help your runner

maintain a steady pace , navigate tricky terrain , navigate full stop , ie stay on the course and stick to their plan , whatever their plan is , and you may well as their pacer , have helped them build their plan in advance and know it intimately .

That way , when their mind goes to mush , you still have your wits about you and you can keep them to the plan that they want to stay on . Talking of minds going to mush , mental support is also key from a pacer .

You need to keep your runner motivated , distracted from discomfort , and just keep them focused on the finishing line , whatever that is , and that might be the next aid station or the next bend , or the next tree or the actual finish line .

From an emotional support standpoint , you're going to be reassuring your runner when doubts creep in and you're going to want to remind them why they're out there . What is their why ? Why are they doing this ? What are they getting from it ? Everybody's mental state goes kind of rough at some point .

One of my first pacing experiences was during my friend's 100 miler . By the time I joined her at mile 75 , she was pretty exhausted . She had complete doubt about herself and her ability to finish and she was ready to quit . My role at that point wasn't just to run with her .

I really needed to be her cheerleader and , importantly , her accountability partner and , honestly , a bit of a therapist for those final miles . We crossed the finish line together . Well , actually , she crossed and I I stood off to the side , but you know what I mean , and it's one of those things where it was just necessary .

I don't know that she would have figured it out and got to the finish without somebody alongside her . So to me , that moment really showed me the power of pacing going from where she was at mile 75 to getting across that finishing line .

Not sure we would have got there otherwise it wasn't just me I think it could have been anyone but the power of a pacer , with that individual at that point , doing the right things , was really big . So talking of doing the right things , being a pacer is an honor , but it's also a pretty big responsibility .

So here are a few of the key things that I think you need to do to be someone's hero . Someone's hero . Firstly , know the runner's goals , whether it's finishing under a certain time or simply making it to the finish line .

In some cases , understanding their goals in advance and talking them through will help you support them effectively while you're out on the course as their mental state deteriorates , and also stick to the plan right , your runner is likely going to have a pacing nutrition and hydration plan and it's your job to help them stick to it , especially when they're too tired

or too cranky to think clearly , your energy is going to set the tone .

Be upbeat , be encouraging , be calm , even when the runner is struggling and potentially yelling at you . Watch out for those warning signs . Keep an eye out for signs of dehydration , injury or mental fatigue . Sometimes a pacer needs to make tough calls to keep the runner safe safety above everything .

During a pacing stint at a 100k , I noticed my runner skipping aid station snacks because he quote unquote didn't feel hungry , and I gently reminded him of the fueling plan that we had discussed and made sure that he ate something at the next stop .

And a few miles later he told me he was feeling much better and you know he was grateful that we had kept on track from his eating perspective . But again , that's a really simple thing , but having somebody there to hold you accountable and remind you what you agreed to do for yourself to get you to the finish , I think is a real benefit .

Okay , so some tips for pacing with confidence and empathy . You know , being a great pacer isn't just about knowing what to do . It's really about how you do it . It's like having kids . Here are some tips to make your pacing experience successful and rewarding . Firstly , make sure you communicate clearly .

Talk to your runner before the race about their needs and about their expectations . Do they want you to be a chatty Cathy , or would they prefer that you stay quiet and run beside them ? Some runners would prefer you run in front of them . Some runners would prefer you to be behind them . Should you push them or should you take it easy ? What are their goals ?

These are the things you need to talk about before you get on the course . Ideally , that way , you know what to do when you're there . Be adaptable , right . So things rarely go according to plan

in any ultra , and that applies to paces just as much as it does to runners . Be ready to adjust your approach based on how your runner is feeling in that moment , and celebrate the small wins too , and remind your runner of their progress . You made it to 80 miles , or one big climb , climb to go , or one aid station away from the finish .

These sorts of things can really work wonders for morale . And here's a really interesting one too . You need , as a pacer , to remember and I think sometimes I know I've been guilty of this one take care of yourself too . You can't help your runner if you're struggling as well .

Make sure you , as the pacer , eat , hydrate , pace yourself and you have the right gear and sometimes the required gear so that you can stay strong and stay in the race for them . Most races will have some kind of required gear for the runner , but they'll also have required gear for the pacer .

You don't want to be the reason your runner gets pulled from the race or DQ'd , so definitely make sure , as you're taking care of yourself , that you also look at the required gear and make sure you have your required gear on you as well . During a 100 mile race one time I paced a runner for a short while who hit a mental low at mile 90 of 100 .

She was convinced she couldn't finish . It was a case of reminding her of how far she'd come and we broke the remaining miles into smaller , manageable goals of one mile at a time . Make it to the next mile , walk , run , crawl , whatever it is one mile at a time . Every time we finished a mile we stopped and we had a little party .

Ultimately , she found her strength and crossed that finish line , breaking it up into those smaller chunks , doing whatever you need to do to get your runner across the line . Pacing , though , isn't just about helping someone else . It's also a deeply rewarding experience for you as the pacer . Pacing teaches you the value of perseverance and teamwork .

Seeing your runner push through their lowest moments can be really inspiring to you in your own running journey . Pacing also creates a unique bond between you and your runner . I promise you it will . If you haven't paced anyone yet , go out and try it , and you'll see what I mean .

Sharing the highs and lows of an ultra really builds a sense of camaraderie that lasts long , long after the race is over . When you've given up your time and your effort and your focus to To go help somebody else with their goals , it's really rewarding . Supporting someone else reminds you that ultras are about more than just individual achievements .

They're about a wider community of

ultra runners , they're about shared experiences , and they're about celebrating the journey . If you've been paced , or you've paced someone before , I would love to hear your story . Share it on Instagram or Facebook and tag Choose to Endure . You might even get featured in a future episode .

For sure , I will tell you that after pacing a friend of mine at a 50 miler . It really inspired me to tackle my own races during a time where I was feeling kind of down and a bit lacking in motivation . Watching her dig deep and overcome challenges reminded me of why we do this crazy thing and why it's worth it and why it's worth it .

So to recap , as ever , here are four key takeaways about pacing in ultras . Number one pacing is about physical , mental and emotional support . It's a chance to help someone else achieve their goals . Number two great pacers understand the runner's goals , help create the plan , help stick to the plan .

They stay positive and they watch out for warning signs of any deviation from the runner . Number three pacing with confidence and empathy means communicating clearly , adapting to the runner's needs , celebrate those small wins and , for goodness sake , make sure , as the pacer , you take care of yourself as well .

Number four pacing is a powerful reminder of the grit , connection

and the community that makes ultra running so special . Absolutely love pacing . If you've never done it , I highly suggest you go find someone or somewhere to pace . There are even races where you can show up unattached and jump in to anybody that needs pacing .

I think it's just a brilliant thing to do while you're out looking for some races like that and browsing the internet . Don't forget to subscribe to the show here and that way you can get notified each time a new episode drops . And if you're enjoying what you hear , definitely feel free to follow , share and leave a review .

That really would mean the world to me . Your support helps grow . The podcast connects more runners to this amazing ultra community we're all a part of and spreads the word to those who could benefit from the information , like pacing , that we share right here on the podcast .

You can find us on instagram and facebook at choose to endure , or visit us anytime at ChooseToEndurecom . I would love to hear from you , whether that's to say hello , to suggest a topic or even to share your story . That way we can get it featured on the website , or we can get you as a guest onto the show here and we can have a chat .

You can email me directly at info at choosetoeendurecom . I promise you , interacting with listeners , just like you , is one of my favorite parts of doing this show . So until next time , run long , run strong , go find someone a pace and keep choosing to endure .