Running News Daily

Although trail running - especially ultramarathons - is often framed as a solo sport, ask any veteran of the 50-mile-and-above distances and they will tell you it most certainly is not. 

There are dozens of people who help runners get from the start line to the finish, sometimes hundreds of miles later. Long before the race, those folks might look like physical therapists, coaches, nutritionists, and others. But during a race, the two most important types of people upon whom a runner depends: crew and their pacers.

Each role comes with challenges and requires preparation to best help the athlete.

Crewing 

Crew members are the pit crew of ultrarunning. They stand ready at aid stations and checkpoints prepared to dole out food, water, basic first aid, dry socks, and new shoes. Maybe even a quick massage for tight muscles. Crew members must work efficiently as a unit to help their runner move through aid stations and get the support they need in a timely fashion. 

Boise, Idaho-based Alexandria Otter had already crewed both a 50K and 100-miler before completing her first ultramarathon. Now, Otter primarily crews for her husband, noting they have their method "dialed in." 

"I have individual plastic bags packed for each aid station to be as efficient as possible," said Otter. "When my husband comes into the aid station, he drops his pack, I unload all the garbage in his pockets, put one of those bags into his pack, and he heads out."

Before the race, crew members are given an info sheet that lists all the aid stations, a range of ETAs based on performance, current mileage, and elevation change. 

Crew members should arrive before the race starts and be ready and willing to help their athlete from the very first moments of their day. That might mean providing or taking clothing layers, getting any pre-race water or nutrition, or even just being a smiling face among the nervous energy.

It's important that crew members arrive  at each aid station as early as possible. The sooner a crew arrives at an aid station, the better the parking and spots to set up camp, and the less anxiety there will be among the crew. 

Prime parking spots at aid stations are highly coveted because they allow for ease of access to supplies for your runner, as well as a convenient place for you to rest between traveling to the next aid station. A good parking spot also makes it easy to load up your supplies and head to the next station. 

Arriving early at each aid station also gives you the opportunity to set up your runner's supplies in an optimal location, as close to the trail as is permitted. The last thing a runner wants, miles into their race, is to weave through others' setups to try to find their crew. 

Crew members will often help each other out when it comes to setting up aid stations. It's typically a family atmosphere, not one of icy aloofness. 

It's not uncommon to find crew members for a variety of runners helping each other set up chairs and tables, fill up water bottles, and lay out food for each runner. Likewise, the spirit around most aid stations is one of plenty. If a crew member forgot something like sunscreen, Bandaids, or salt tabs, most other crews will be more than happy to share their supplies.

Once the race is underway, crews may end up with a lot of time on their hands as runners traverse the course in between aid stations. And sometimes, the runner's plan doesn't shake out the way they hope it will.

"When I'm in between servicing our aid stations, I'll make sure to feed myself, find a bathroom; sometimes I'll even go for a hike or run from the aid station," said Otter. "I've met a lot of awesome people - and dogs! - just by hanging out near the aid stations, too." 

The hardest part usually is post-race, when the runner, pacers, and crew are tired from a day(s) of getting the athlete from point A to point B. But someone still needs to collect the food and supplies from each aid station. Staying organized by managing the athlete's equipment in drop bags at each aid station makes things much easier when it's time to depart from each station or from the race as a whole. 

Alyssa Godesky holds the Fastest Known Time (FKT) for the Long Trail in Vermont, the High Peaks in Adirondacks, and the High Peaks in New Hampshire. For each of her FKT attempts, she relied heavily on a stellar crew. 

"The best crews are made up of people who know how to be both leaders and good teammates," said Godesky. "So many things can shift rapidly during a race or FKT and you need to trust your crew will adjust."

For example, maybe one of the crew's cars will break down and the other crew members will need to figure out a different way to get to the next aid station. Or maybe the athlete is taking longer - or going faster - than previously expected and aid station arrival times have changed. A crew needs to be flexible and ready to change plans at a moment's notice. 

The most important thing a crew can have, according to Godesky?  Endless optimism.

There will be points during an ultramarathon where a runner may lose their motivation to continue the race. The crew needs to remain relentlessly positive and solutions-oriented to remind the athlete of their "why" and get them excited to head back on the trail and keep going.

"If pacers and crew members were a family," said Godesky. "The crew members would definitely be the parents - nurturing, organized, and always ready to help." 

Pacing

Pacers are an ultrarunner's eyes, ears, and sanity. Pacers generally come in in the later stages of a race when a runner may be too exhausted (or too loopy) to safely continue on their own. For 50 milers, that might be around the 30- or 35-mile mark. For 100-miles or longer, pacers may be required from the 50-mile mark on. They're also helpful when a runner is gunning for a certain time goal and may be struggling to hold that pace on their own. A pacer must be patient, encouraging, and be able to run, walk or shuffle alongside their athlete. It's not unheard of for pacers to be dropped by an athlete that's having the race of their life!

Ally Gregory got her start in ultras by volunteering more than 10 years ago - she had a firsthand view of trail and ultrarunning before she even ran a race. Today, the Chicago-based ultrarunner is a race director for trail events in Illinois and frequently serves as a pacer for her friends. 

"The purpose of a pacer is to provide the runner with mental support and to literally keep them moving forward," said Gregory. "This entails knowing the race course - the route, elevation, distance between aid stations - monitoring the runner's well-being, and knowing when to push the runner and when to let them rest."

Pacing is like being a therapist, coach, and friend all wrapped up in one. It is not an easy job, especially during races that are 100 miles or longer. Gregory noted that a key part of being a top-notch pacer is understanding your athlete's communication style, their expectations and motivations for the race they're running, and most importantly, how to make them laugh, even at mile 80. 

Godesky thinks of her requirements for pacers in two parts: physical traits and mental traits. 

"I know I'm going to be in the best shape of my life when I attempt an FKT," said Godesky. "I need my pacer to not only be able to match my speed, but do so while potentially carrying my equipment, keeping track of nutrition and hydration schedules, and pushing me to go faster if necessary."

The most critical part of pacing is being able to match your athlete's fitness. You need to be able to navigate the pacing segment (which could be 20+ miles) without slowing your athlete. On the flipside, if your athlete is having a tough day, be prepared to shuffle or walk alongside your athlete, too. It helps to have previous trail running experience and confidence in your mental and physical tenacity. As tempting as it might be to immediately say "yes!" to pacing someone, it's OK to ask to give it some thought, too. 

From a mental characteristics perspective, Godesky looks for pacers who have high levels of self-awareness and emotional intelligence and who are direct, concise communicators. These traits tend to yield folks who know when to push Godesky to press on and when to respect if she needs to slow up or pause.

"Basically, I look for people I can get along with for many hours in the middle of the woods," joked Godesky.

Not everyone you would love to have as a pacer should be a pacer. Taking into account both the physical and mental strengths of your pacers is paramount over asking close friends or family to be part of your pacing team. 

Unlike crewing, pacing does not require you to be at the race start, and in fact, it's best to get the rest you need and wait to show up until it's time to roll. Pacers are called upon later in a race, so do your part to get enough rest, nutrition, and hydration in the hours before meeting up with your athlete. 

Ultrarunning and trail running are solo sports with a big asterisk next to solo. There are loads of people who help a runner reach the start and end lines of not just a race, but their journey leading up to the race, as well. 

The best way to learn about crewing and pacing is to immerse yourself in an ultramarathon or local trail race. Aside from pacers and crew members, trail races also need volunteers to assist with everything from aid stations to race day check in. Signing up to volunteer can give you a first-hand look at the ups and downs each runner faces across the race and how pacers and crew members react to best support their athlete. 

"There's no better way to learn about the sport than jumping into the ultrarunning community," said Godesky. "Whether that's volunteering at a race, joining a local run club, or taking the plunge and running a race yourself, you will learn how to best pace and crew by being open to learning from experience."

Pacing and crewing are skill sets in and of themselves. Not being afraid to ask questions, volunteer, and hone your skills by joining the ultra community are key to becoming an invaluable pacer and crew member. You can find a run club (trail and/or road) by finding them through Facebook groups, asking your local run shop, or searching for nearby trail races to help you get started in the ultrarunning community.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.