Why Showing Up Prepared Changes Everything
The difference between a good crew and a great crew often comes down to preparation. When your runner arrives at mile 62 after running through the night, the last thing they need is to wait while you dig through a disorganized car looking for their dry socks. A well-packed, well-organized crew kit means faster aid station stops, fewer missed items, and a calmer experience for everyone.
This checklist is designed for crew supporting a runner in a 50-mile, 100K, or 100-mile race. Adjust quantities and specifics to match your runner's preferences and the race conditions.
Nutrition and Hydration
Food and drink are the foundation of your crew kit. Know your runner's preferences before race day — don't discover at mile 70 that they hate the bars you bought.
Real Food
- Broth or soup in a thermos — invaluable at night and in cold conditions
- Boiled or salted potatoes
- Grilled cheese or quesadillas — portable and calorie-dense
- Ramen noodles
- Nut butter sandwiches on white bread
- Bananas, watermelon, and oranges
- Boiled eggs
Packaged Nutrition
- Gels and chews the runner trains with
- Rice cakes
- Pretzels, crackers, and salty chips
- Dates or dried mango
- Peanut butter packets
Hydration
- Large water containers for refilling bottles and packs
- Runner's preferred electrolyte drink mix
- Pickle juice or electrolyte shots for cramping
- Soda — Coke or ginger ale, many runners crave it in the late miles
- Extra soft flasks or bottles
Gear and Clothing
Conditions change dramatically over a 24-36 hour race. Prepare for heat, cold, rain, and darkness.
Footwear
- At least two pairs of the runner's race shoes
- Multiple pairs of socks — wool for cold and durability, synthetic for speed
- Gaiters if the course is sandy or rocky
- Blister prevention and treatment supplies
Clothing Layers
- Short and long sleeve shirts
- Lightweight wind jacket
- Insulated layer for night sections
- Running shorts and tights
- Gloves and a hat or beanie
- Rain jacket if weather is uncertain
Running Gear
- Spare headlamps with fresh batteries
- Trekking poles if the runner uses them
- GPS watch charger
- Hydration pack or vest — pre-filled and ready
- Safety pins for race bib
Medical and First Aid
You don't need to be a medic, but basic first aid supplies and knowledge go a long way.
Foot Care
- Leukotape or athletic tape
- Blister needles or lancets
- Second Skin or moleskin
- Antiseptic wipes
- Nail clippers and small scissors
- Petroleum jelly or anti-chafe balm
General Supplies
- Ibuprofen and acetaminophen — confirm your runner's pain management plan in advance
- Antacids and anti-nausea medication
- Salt tablets
- Sunscreen and lip balm
- Emergency mylar blanket
Communication and Navigation
- Fully charged phone with offline maps downloaded
- Paper copy of the course map and aid station guide with cutoff times
- Crew instructions from the race organization
- Portable phone charger or power bank
- Two-way radios for areas with poor cell coverage
Aid Station Setup Tips
How you organize at an aid station affects how fast the stop goes.
- Use labeled bins: nutrition in one, gear in another, medical in a third
- Pre-stage the runner's next section needs before they arrive
- Keep a chair available but don't encourage sitting unless a shoe change or medical attention is needed
- Know where the official crew zone is — many races separate crew areas from the aid station itself
For the Crew
Crewing a 100-miler is a long day and night. Taking care of yourself keeps you functional.
- Snacks and meals for the entire crew
- Water, coffee, and energy drinks
- Layers and rain gear for yourself
- A sleeping bag or blanket if there are long gaps between stations
- Headlamp for navigating aid stations after dark
- Comfortable shoes — you'll be on your feet more than you expect
Keep your crew checklist organized and shareable with UltraCrew. Log what you packed, what your runner used, and what to adjust for next time — all in one place.
Staying Organized on Race Day
The best crews restock and reorganize between every aid station. After each stop, replace what was used, note what's running low, and have the next stop's gear staged before you arrive. Doing this while driving (as a passenger) or at the previous station keeps you ahead of the race instead of scrambling to catch up.