Ultramarathon Aid Station Strategy: Comparing the Efficiency of Moving vs. Fixed Aid

Introduction

Success in an ultramarathon is often not decided on the mountaintop, but in those few minutes at the aid station. Many runners linger too long at aid stations (frequent stops exceeding 5 minutes can create a finish-time gap of over 1 hour), while others collapse in the later stages due to insufficient refueling at stations. Aid station strategy—when to stop, how long to stay, what to eat and drink—is one of the most overlooked technical skills in ultramarathon training.

1. Definition and Application of Moving Aid

Moving aid refers to replenishing fluids and small amounts of food while barely stopping (at most slowing to a walk). It is commonly used in the early stages of a race (0–40km) when energy levels are high, or by competitive runners looking to save time.

Execution Techniques for Moving Aid

• Carry a hydration pack or soft flasks: Quickly refill at water stations at set intervals during the race, staying 30–60 seconds
• Pre-pack food: Portion out nutrition into vest pockets and eat on the move
• Bypass-type aid stations: Some ultramarathons feature a “fast lane” where runners can grab food while running

Suitable Scenarios

• High energy and good gut condition in the early stages
• Cool weather with relatively low fluid needs
• Competitive runners aiming for minimal stop time

2. Fixed Aid Station Stop Strategy

A fixed aid station stop involves sitting or standing still at the station to fully eat, change gear, assess physical condition, and then set off again. This is a strategy that most ultramarathon runners inevitably adopt in the middle and later stages.

Stop Time Management

Maximizing Efficiency During Stops

• 30 seconds before arriving: Start thinking “what do I need” as you approach the station, to avoid wasting time in confusion after entering
• Execute tasks simultaneously: Start eating the moment you sit down; don’t finish eating before changing gear
• Departure decision: Have clear “departure trigger conditions” (finish eating X, finish drinking Y, finish changing Z) before leaving

3. Efficiency Comparison: Moving Aid vs. Fixed Aid

4. Segmented Aid Station Strategy Recommendations

Taiwan 100K Ultramarathon Segmented Strategy Example

0–40km (Early Stage)

• Primarily use moving aid
• 30–60 seconds at each small water point, quickly refill without stopping to eat solid food
• Goal: retain over 60% of energy when entering the middle stage

40–70km (Middle Stage)

• Hybrid strategy: moving aid at small water points, 3–5 minute stops at medium aid stations
• Begin solid food replenishment (rice balls, bananas)
• Assess physical condition; address any issues during this segment

70–100km (Later Stage)

• Primarily fixed stops, 5–10 minutes at each aid station
• Eat fully, assess foot blisters and joint condition
• Pay special attention to gear changes during nighttime segments (headlamp batteries, adding warm layers)

5. Aid Station Replenishment Checklist

Before entering each aid station, mentally recite the following checklist:

1. How much water to drink? (Estimate based on sweat loss from the previous segment)
2. What solid food to eat? (Based on current gut condition)
3. Do I need to replenish electrolytes?
4. Does any gear need adjustment? (Rain jacket, headlamp, water bottles)
5. Are there any physical issues requiring medical attention?

Conclusion

Aid stations are not a disruption—they are your ally. Learning to use each station precisely and maximizing the benefit of every stop is one of the highest-return investments in advanced ultramarathon skills. Starting with your next training race, consciously practice your aid station strategy.

Related Reading

• Ultramarathon Nutrition Strategy: Timing Management for Solid Food, Fluids, and Electrolytes
• Pacing at In-Race Aid Stations: Should You Slow Down When Passing Water Stops
• Race Aid Station Strategy: Time Calculation for No-Stop Refueling vs. Stopping to Rest
• Marathon Aid Station Strategy: The Art of Allocating Water, Sports Drinks, and Energy Gels