Aid stations are your lifeline during an ultramarathon. They’re where you restock, refuel, and rejuvenate your mind, body, and spirit.

But if you’re not careful, they can also be a major time suck.

In today’s episode I discuss how to be move through aid stations efficiently for a speedier ultramarathon finish.

Here’s what we talk about in today’s episode:

  • An update on my 4-week challenge. Did I make it?
  • Why aid stations draw you in (and make you want to sit down)
  • The down side of a crew
  • My three rules for aid station efficiency

Listen to the episode here:

Click here to download the file.

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Support for Today’s Episode

This episode of Trail Talk was brought to you by Discover Your Ultramarathon, the eBook system with training plans, audio interviews, and a 129-page guide to get you through your first 50K or 50 mile ultra.

Pick yours up now at

And by the Next Level Runner program, a monthly membership site devoted to taking your training to the next level. Learn more:

Author Doug Hay is the founder of Rock Creek Runner, host of the Trail Talk podcast, and fanatical about everything trail running -- beards, plaid shirts, bruised toenails, and all. He and his wife live and run in beautiful Black Mountain, NC.

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