Ultra Crew 101: Beginner’s Guide for Spouses + Partners
Supporting an ultrarunner isn’t just cheering from the sidelines — it’s a full-on commitment. From early-morning training runs to long, exhausting hours at aid stations on race day, the people behind the runner are the ones who keep things moving. If you’re new to crewing, it can feel overwhelming. With a little guidance, you’ll know exactly what to expect and how to thrive in this unique role.
💡 New to crewing? Grab my free Ultra Crew Checklist so you’ll know what to pack and prep!
Roles and Responsibilities of a Crew Member
Being a crew member means wearing many hats — sometimes all at once. Your support extends far beyond handing your runner a water bottle; you’re a critical part of their journey. Here’s what that looks like in practice:
Logistics & Gear: Organizing supplies, food, and clothing for race day is essential. Labeling snacks, drinks, and gear in advance ensures your runner can grab what they need without wasting energy or focus.
Support & Encouragement: Beyond fueling, your presence can be a runner’s biggest motivator. Most ultrarunners live for the next aid station, and seeing you there, ready with a smile and a quick word of encouragement, can give them the push they need to keep going.
Emergency Fixer: Crew members are problem-solvers. Blisters, wardrobe malfunctions, and unexpected surprises happen all the time — having backups and quick solutions keeps the race moving smoothly (and your heart rate from spiking).
Cheerleader & Emotional Anchor: Ultra distances test mental strength as much as physical endurance. Staying positive, calm, and attentive helps your runner stay focused, confident, and motivated through the toughest miles.
Pro tip: Every race is different, so communicate early with your runner to understand expectations, preferred snacks, and what will keep them motivated.
Training vs Race Days: Supporting Every Step
Training Days: Creating Space for Miles
Training days aren’t just about your runner logging miles — for “Ultra Widows,” they’re about creating the space your runner needs to succeed. For partners and spouses, this often means balancing household responsibilities and daily routines so your runner can focus on training their mind, body, and soul.
When my husband has a long training weekend (and there are many), I look for small ways to make our life a little easier. Sometimes that means running errands or tidying the house while he’s out on long runs. In return, he schedules runs early so we can still enjoy lunch with friends or have a date night. Life doesn’t stop just because your runner is training.
Even small gestures make a difference: preparing breakfast before a 20-mile run or sending an encouraging text during the run can help training days feel smoother and more motivating for your runner.
Race Day: The Crew Behind Every Mile
On race day, your role intensifies. Crew members set up aid stations, monitor gear, and anticipate their runner’s needs hours in advance. Most ultrarunners live for the next aid station, and seeing their crew there — cheering them on — can give them the boost they need to keep going.
You’ll also handle emergencies, from blisters to wardrobe issues, while keeping morale high. Being organized and proactive allows you to focus on encouragement rather than scrambling, creating a smoother, more positive experience for both you and your ultrarunner.
Common Mistakes New Crews Make
Even experienced crews started somewhere! Here are a few common mistakes to watch out for:
Last-Minute Prep: Waiting until race morning to organize gear, food, or clothing can create unnecessary stress.
Neglecting Self-Care: Remember to hydrate, eat, and take breaks. A worn-out crew can’t support their runner effectively.
Don’t Do It All Alone: Divide tasks among your crew members — teamwork makes the dream work.
Lessons Learned: Even at back-to-back ultramarathons, the first aid station can feel a little clumsy, and I’m often filled with butterflies. Each race is unique, and it takes everyone a bit of time to get into the groove. Assign roles that plays to your crews’ strengths, and take what you’ve learned from each stop to improve the next one.
Want to avoid these mistakes? Download the Ultra Crew Checklist — your quick-start guide for less stressful crewing.
Tips for First-Time Crews
Come Prepared: Even a simple checklist for each aid station ensures nothing gets forgotten. Plans will change, weather happens, and runners can get cranky — patience goes a long way.
Communicate Constantly: Ask your runner what they need. That PB&J sandwich they said they wanted at mile 58 yesterday, may turn their stomach upside down today.
Pack Extra (But Not Too Much) : Food, water, clothing, and first-aid items are essential, but avoid overpacking.
Lessons Learned: On my husband’s first ultra, I packed the vehicle to the brim. I rationalized that it was also for the crew, but we ended up using less than half of the items. What I was really left with was a lot to unpack when I got home. It takes a few races to understand what is truly vital and what extras provide comfort without adding unnecessary weight or stress.
Crew with Confidence
Being a crew member is both challenging and incredibly rewarding. To make your first race day easier, we’ve created a free Ultra Crew Checklist that covers everything you need — from pre-race prep to managing energy and morale on the trail.
With this guide, you’ll feel confident, prepared, and ready to tackle any ultra running adventure alongside your runner. Join our newsletter to get tips, stories, and resources straight to your inbox.
👉 Get the free checklist now.
P.S. Welcome to the other side of the ultra running community — the team behind the dream. Meet our crew!
