Ask the Pro: Race Directing, Increasing Water Capacity, and Race-Day Anxiety

On this month-to-month article collection, ultrarunner, race director, and coach Gabe Joyes solutions reader questions on something and the whole lot working. Study extra about this ask-the-athlete column, and you’ll want to fill out the shape under to submit your questions for a future article!

On this article, Gabe solutions questions on race directing, carrying giant quantities of water, and coping with race-day nervousness.

Gabe’s Tip of the Month

Did you miss out on yet one more race lottery? Excellent news — you don’t need to miss out on the occasion solely! You may nonetheless be a important element of the occasion and volunteer as an alternative. Path working races are the neighborhood occasions of our sport, and they might shrivel up and disappear with out in depth volunteer help. The very best races take nice care of volunteers and make them wish to come again and be part of the enjoyable yr after yr. Plus, your stoke for the occasion will solely develop after experiencing it from a special lens, and you’ll possible recognize the prospect to run much more when the lottery gods lastly grant you entrance in 2089.

The unbelievable volunteers on the 2026 HURT 100 Mile. All pictures courtesy of Gabe Joyes.

Creating Path Occasions

I’m simply beginning to brainstorm on the thought of making a path working occasion, perhaps towards the tip of summer season/fall this yr, and wished to see in the event you had any recommendation. -Jenna

Tremendous cool, Jenna! The truth that increasingly races require lotteries for entry — and waitlists for occasions are tons of of individuals lengthy — reveals that demand is there for extra occasions. Right here are some things to contemplate when placing collectively a brand new race.

The course. Your course must be interesting to runners for a minimum of a few causes, such because the surroundings, really feel, logistics, velocity, elevation profile, or setting. Many individuals are drawn to aesthetic loop or point-to-point programs — suppose the Hardrock 100 or Western States 100 — however that doesn’t imply extra contrived routes can’t present an excellent expertise too. I really like the out-and-back format of the Working Up For Air occasions, and I simply had an incredible run on the HURT 100 Mile, a five-loop race. Regardless, one thing about your course should draw runners in.
The individuals. Races have to be a neighborhood occasion on some degree, and you’ll actually want help and volunteers in some capability. It’s simply as necessary to create a constructive expertise in your volunteers as your runners, as a result of in all chance, your volunteers shall be native, and also you want these of us to be stoked about your occasion yr after yr.
The assets. Races require numerous stuff, together with entry to water, signage, assist station tables and chairs, shelter, communication units, meals, and extra. Oftentimes, different teams in your neighborhood could also be glad to share many of those assets, however in any other case, you’ll want to determine the right way to purchase all of these items.

One of many races I direct, Run the Purple Desert, used to happen in a mega-remote space of Wyoming. Earlier iterations of the race began and completed in a parking zone with out rest room amenities, no cell service, no entry to water, and about an hour’s drive from the closest neighborhood. The course itself was sensationally lovely and completely value working, but it surely was simply so arduous to get the assets and folks into place for the occasion that curiosity started to dwindle.

We finally moved the occasion nearer to the path working neighborhood in Lander, Wyoming, and now it finishes in a state historic website with all of the amenities wanted to placed on an occasion. And the course is simply as wonderful.

Placing collectively a profitable path working occasion is a posh puzzle, however it’s extremely rewarding and enjoyable.

Run the Red Desert - volunteers and racers

Runners and volunteers on the South Move Metropolis historic website in Wyoming earlier than the distant and scenic Run the Purple Desert races.

Growing Water Capability

How do you carry additional water for lengthy solo coaching runs or self-supported adventures? Summer time simply retains getting hotter, and ingesting sufficient feels unimaginable. Generally creeks are too low for me to filter water or are filled with cow poo. -Alex

I’ve struggled with this as nicely, Alex, as water is the heaviest and most annoying merchandise in my pack! If not carried appropriately, water will bounce round, slosh, or simply be tough to entry or hold observe of. A reservoir carried towards the again with a hose is useful for carrying numerous water, however I’ve discovered that the majority of us do a poor job of truly ingesting it, as you can’t visually see how a lot water you might be consuming.

I additionally as soon as coached somebody who was extremely match for the Leadville 100 Mile, however DNFed after his reservoir leaked water down his butt for your entire race, resulting in unspeakably horrendous chafing.

Carrying additional water in a waist belt — worn along with a pack — is an honest technique, however I’ve discovered the mix of a working vest and waist belt to be an excessive amount of constricting cloth for long-term consolation. Plus, all that materials traps numerous warmth. My favourite setup in the mean time is a pack that may carry two smooth flasks alongside the chest, and in addition a further one or two smooth flasks horizontally throughout the again. The bottles typically keep secure, it’s simple to watch how a lot fluid is being consumed, and the water is all pretty simple to entry. Plus, you possibly can have some bottles with plain water and others with electrolytes, high-calorie drink mixes, or no matter else you want.

Jenny Abegg starting 2025 Mt Rainier Unsupported Women's FKT

Jenny Abegg with two smooth flasks within the again pocket of a totally loaded working vest earlier than breaking the unsupported ladies’s quickest identified time on Mount Rainier in 2025.

Winter Heat

Are you able to share some winter layering suggestions? -Simeone

My all-time favourite piece of winter working gear is a minimalist windbreaker. A light-weight, high-quality, three- to four-ounce shell with a hood can pack into virtually any pocket, lower the chilliest of winds, and entice a good quantity of heat, as nicely. This piece of substances is efficient as a result of it really works simply as nicely with a t-shirt beneath because it does with a wool lengthy sleeve or a heat polyester fleece.

Not all wind jackets are created equal. Some are very weather-resistant however vent poorly, and others breathe nicely however repel little or no wind and moisture. Neither possibility is essentially higher or worse; it simply will depend on your climate state of affairs.

My latest favourite piece of winter gear is an insulated five-panel hat with a brim and ear flaps. This type has lengthy been worn by sheepherders and ranchers, however has been revamped with efficiency supplies to be wonderful for working in chilly and variable circumstances. Take what you’ll from this, however I feel you get mega type factors with these hats as nicely.

You can too take a look at iRunFar’s Finest Chilly Climate Gear information for different items of clothes our workforce makes use of to remain heat.

Ear-flapped working hat and ultralight windbreaker in motion on a January run in Wyoming. Picture courtesy of Gabe Joyes.

Efficiency Anxiousness

How do you deal with nervousness/nerves/concern of failure with racing? I solely race a couple of times per yr as a result of it’s so costly, so it seems like the whole lot is on the road. I get so wound up that I really feel bodily ailing and don’t even have enjoyable racing. -Annabelle

I positively get that, Annabelle. Pre-race nerves are sometimes an excellent factor, as they present that you simply care an amazing deal about what you might be doing. Nerves are the mind’s pure approach of getting ready the physique for an occasion that’s massive, difficult, and significant. But when all that nervousness is misdirected, it turns into extra debilitating than useful.

Accepting that many race-day variables are out of your management is useful. Generally we over-engineer the day and spend an excessive amount of power planning and trying to regulate each single element — like precisely what number of Nerd Gummy Clusters we’re going to eat at mile 42.5 — and may be derailed as quickly as issues don’t go to plan. Generally, as quickly because the plan adjustments, athletes get caught in a “at present simply isn’t my day” mentality, which normally is just not true.

Planning is tremendous necessary in path racing, however being able to adapt and be versatile is much more necessary. I typically suggest athletes “pre-problem resolve” for the race by anticipating possible issues that would go improper and deciding how they may adapt to the state of affairs. Inevitably, one thing will occur on race day that you simply didn’t consider, however having the problem-solving mentality already in your mind lets you be resilient, versatile, and have the flexibility to benefit from the ups and downs. Approaching the race with a way of curiosity — as an alternative of arduous objectives or plans — leaves room for the day to play out. Regardless of how a lot we plan and suppose we all know what is occurring on race day, there’ll at all times be loads of surprises.

Lastly, the extra you possibly can familiarize your self with the race-day expertise earlier than the precise day, the higher. Follow fueling and hydrating with the particular merchandise you’ll discover at assist stations, and do some coaching in your full race-day package so that you’ve got confidence in your sneakers, socks, shorts, shirt, hat, pack, and the whole lot else. In case you can, arriving at an occasion someday early to spend a few miles on target may be massively useful, as it is possible for you to to see for your self precisely what you might be getting your self into. Watching YouTube movies of different individuals’s race experiences may be useful for this as nicely.

Being aware of the race-day expertise earlier than it occurs can assist us visualize what the day may really look or really feel like, which regularly helps take the nervousness down a notch.