January 27, 2025 • 18 mins
Ever found yourself at the back of the pack, wondering how to make your ultra running experience smooth and successful? You're not alone, and on this episode of Choose to Endure, you'll discover how to transform your drop bags into essential race tools that cater specifically to your needs. Join me, Richard Gleave, as I share personal stories and practical advice on packing drop bags like a pro. By turning these bags into personalized mini aid stations, you’ll be equipped to handle any weather changes, fuel your body with the right nutrition, and keep your spirits high with motivational notes.
But wait, there’s more—it's not just about what goes into the bags; it's about how you use them. I'll reveal strategic packing techniques that boost race efficiency, helping you avoid common mistakes like overpacking and reliance on unpredictable aid stations. By treating your drop bags as critical components of your race strategy, you'll ensure they support you throughout every stage of your ultra running journey. I also invite you to connect and share your insights at info@choosetoendure.com because together, we're stronger. Remember, run long, run strong with a drop bag, and let's keep choosing to endure.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello again and welcome.
If this is your first time withus.
I really appreciate youstopping by.
You're listening to Choose toEndure, the show dedicated to
non-elite ultra runners, wherewe share stories, interviews,
gear and training tips specificto the tail-end heroes of the
(00:21):
ultra universe.
My name is Richard Gleave.
I've been running Ultras nowsince 2017.
I have taken on and finishednumerous Ultra distances, all
the way up through 220 miles,and I am unashamedly a member of
the back of the pack, just likemany of you.
Thanks for joining me today.
(00:42):
Whether you're out on a trail,relaxing at home or maybe even
commuting to work, I'm so gladto have you here for a few
moments.
On today's episode, we arediving into a critical topic, I
might say, for every ultrarunner out there Drop bags.
Mastering your drop bags reallycan make or break your race
(01:06):
experience.
Done right, drop bags are likehaving your own little oasis of
everything you need waiting foryou on the course.
Absolutely fantastic, but donewrong, well, let's just say it
can quickly turn into afrustrating, quickly turn into a
(01:28):
frustrating mess.
So, before we jump into tipsand strategies, I do want to
mention that in season two,episode 11, I believe it is we
chatted with the wonderfulVictor Ballesteros about his
company, Victory Sport Design,and they have some really
amazing bespoke ultra runningdrop bags.
They're fantastic.
If this topic piques yourinterest, I definitely recommend
(01:50):
checking out that episodeseason two, episode 11, and
exploring what Victor had to sayabout their fantastic products
and go have a look online.
All right, let's get into thisepisode.
We'll be right back after thebreak.
Speaker 2 (02:07):
Discover raw, inspiring stories from runners
who've been right where you are.
This is the Choose to Endure.
Ultra Running Podcast with yourhost he's English, not
Australian Richard Gleave.
Speaker 1 (02:27):
So first let's talk about why drop bags matter,
especially, perhaps, for back ofthe pack runners.
For us, we are out on thecourse longer, which means more
time for weather to change, moretime for nutritional needs to
change and more time just forunexpected challenges.
(02:49):
In that context, drop bagsreally are your safety net.
They're there to keep youcomfortable, fueled and
motivated along the way.
The key is to think of yourdrop bag as almost a mini aid
station, tailored just for you.
If you're doing it right,that's what it ends up being.
(03:11):
It's your opportunity to havethe specific gear, food and
supplies that you might need,especially when aid stations
don't always have necessarilywhat works for you, your stomach
or your preferences.
Sometimes they even run out ofstuff, so it's good to know that
you have a backup in your dropbag, just in case.
(03:33):
I'll tell you, I remember onerace I did over in England where
I underestimated quite how coldthe night section would get.
Thankfully I had stashed anextra jacket and gloves in a
drop bag and, lo and behold,that made all the difference.
Pretty sure that without it Iwould have shivered my way to a
(03:56):
very, very wet and uncomfortableDNF.
So it really can save your racein some instances too, if
you've got the right stuff inyour drop bag at the right time.
So let's talk about that for amoment.
Let's get into the nitty-gritty, as they say.
What should actually go intoyour drop bag?
(04:18):
Well, as with most things, itreally depends on you, but I
think there is a sort of achecklist of essentials that you
might at least start thinkingabout.
Firstly, clothing Back to myprevious point pack for weather
changes.
You definitely want to makesure you've got some extra socks
, maybe a jacket, a waterproofcoat, maybe even a puffer jacket
(04:42):
if you have one gloves or a hat.
Wet or cold feet can reallyruin your race, so having some
dry socks or extra layers isvery much a lifesaver For food
and fuel.
Just think of things you knowwork for you and that have
worked for you during yourtraining, and remember you
(05:03):
should be testing these thingsduring your training so that you
know what to put in your dropbags on the day of the race.
I like to include a mix ofsavory snacks.
I really like savory stuff.
I don't go for the sweet stuffmost of the time, things for me
like salted potatoes or peanutbutter sandwiches, and I do tend
to have some pick-me-ups aswell.
(05:25):
I may put a little candy inthere.
I really like gummy bears, butonly the Haribo ones.
No other gummy bears compare,and I've even been known to pack
one of those really small cansof soda for my own hit along the
way.
The other thing you'll need tothink about is first aid
supplies.
They definitely need to go inyour drop bag.
(05:45):
If you have multiple drop bags,you multiply all this stuff by
however many drop bags you'vegot.
If you've got two, three dropbags along the way, make sure
you have some of this equipmentin each drop bag.
And you'll need to think aboutthe timing within the race.
Are you going into night atthis point?
That way you'll put your extrawarm stuff in that particular
drop bag rather than coming outof night where you want to
(06:09):
change into some dry clothes asyou go into a warm day, which
whatever works for you again.
And pain relievers if you dothose.
I think those are must-haves inyour drop bag kit, all of them.
You never know when you'regoing to need them.
(06:32):
Lighting is another one too.
So if your race goes into thenight, make sure you've got
spare batteries or a backup welland or a backup headlamp.
The last thing you want is tobe stuck in the dark trying to
use the light from your phone orthe light from your watch, as I
once did.
It didn't go well.
And then there are the extras,right.
(06:53):
So what else do you want to putin your drop bag?
What works for you?
A few things I've seen work forothers are maybe a motivational
note to yourself, reminding youof all the things you went
through to get to this point andthe reasons why you're trying
to push forward.
Slip a little note in your dropbag.
Pin it on the inside ontosomething, just so when you go
(07:15):
in there you're going to read itand maybe motivate yourself to
continue forward or refresh yourmental state.
Maybe you want to put afavorite treat in there that you
look forward to.
Like I said, for me that'sdefinitely Haribo gummy bears.
Also, think about putting somewet wipes, a small towel or even
(07:35):
one of those travel toothpasteand toothbrushes in there.
It's amazing what brushing yourteeth and taking a swig of
mouthwash can do to make youfeel alive and feel refreshed
again.
Definitely a tip there.
At a 100k race I did one time, Ipacked one of those small cans
of Pringles in my drop bag as myreward for hitting the halfway
(07:58):
point, along with a local beer.
Yeah, it was a small thing, butat the time it really lifted my
spirits and it gave mesomething to look forward to and
it really helped change mymental state.
Sitting there drinking a beerat that particular aid station I
kind of got out of the funk Iwas in and it got me back
engaged and got me back out onthe trail again.
(08:18):
Okay, packing the right itemsis one thing, but organizing
your drop bag with those itemsin them I think is just as
important, and I don't know thateverybody really buys into that
.
People talk a lot about whatgoes into your drop bag and
where you're going to locateyour drop bags along the way,
but I really think organizingyour drop bag is equally as
(08:42):
important.
That's why I really like theVictory Sport Design bags so
much, because they makeorganization really easy.
It comes built into those bags.
It's there for you.
The last thing you want to dois be wasting time when you hit
an aid station digging throughyour bag trying to find the
things you need in the dark,rooting through there,
(09:04):
especially if you're sleepdeprived, if you're chasing a
cutoff, which is even worse, oreven your crew, if you have a
crew who is trying to help youout and can't find the thing you
need because it's buried threefeet deep at the bottom of your
bag somehow.
So I like organization.
Here are some tips for stayingorganized.
If you have a Victory Sportdesign bag, this will be a whole
(09:27):
lot easier, but otherwise, someother tips that I have used in
the past that seem to work quitewell.
Use clear Ziploc bags toseparate items and you can write
and label on them.
Group food together, groupclothing together and put first
aid supplies together in theirown bags, if you can, so that
(09:49):
everything is easy to find andcovered from a waterproofing
perspective.
Label the bag clearly.
Put your name and bib number onthe front of your drop bag.
Many races actually havespecifics that you need to do
for that, so make sure you readthe race manual beforehand and
that way you are naming andnumbering your drop bag
(10:11):
appropriately for where it needsto go and when it needs to be
there.
Think of all this as very much.
Grab and go right inside yourdrop bag.
Place the most critical items,like your food or socks or the
things you're going to want todo.
First, think about putting themat the top so that you can grab
them quickly, and then thethings you want to use after
(10:35):
that put underneath.
So you sort of work your waytop down on every drop bag and
therefore you don't have tothink about what you're doing.
You just take the things out onthe top, put your socks on and
then you move to the next thingdown in the bag.
You pull, pull out the Pringlesand you start eating them and
then you move to the thing onthe bottom which might be first
aid or blister kit or whateverit might be.
(10:56):
So it saves you having to thinkabout stuff.
You just work your way down topto bottom through each of those
sort of clear packs that youhave put into your drop bag,
making life easier.
You don't have to think aboutit too much.
I've seen people spend like 10minutes searching for a single
gel in their drop bag, which iswild right.
(11:17):
They really wanted that gel atthat particular time and it was
one gel and it ended up beingway down somewhere tucked away
in the dark.
So they were spending timedoing that.
Meanwhile I was in and out ofthat particular aid station in
like five minutes because I hadeverything packed, I had it
labeled, I knew what I needed tohit.
I had thought about it on theway into the aid station, so
(11:40):
gave myself a heads up of what Ineeded to do.
And that time saved definitelyadds up later when you're well
hopefully not, but if and whenyou're pushing to beat final
cutoffs.
So finally, let's talk aboutsome common drop bag mistakes
that I have seen and you mayknow more.
(12:03):
Overpacking Definitely verytempting, especially if you're
new to the sport, to throweverything you might possibly
need into your drop bag.
I get it, I did that too butthis makes it really hard to
find the essentials when youactually need them.
So stick to the basics, thinkpractically and think minimalist
.
Make sure you've got enough,but not too much, and that's
(12:25):
going to be a little hard tofigure out out the gate.
But if and as you get moreexperience, you'll know exactly
the kinds of things you use.
And think back at previousraces what did I take and never
even touch?
Probably isn't something youmight want to think about taking
to the next race, potentiallydepending on where the race is
and weather and all that kind ofstuff, but kind of work your
(12:45):
way through and figure out whatyou really need and what you can
do without.
Another common mistake talkingof weather is forgetting weather
contingencies.
I've learned this one the hardway.
I learned it right out of thegate, in the very first race I
did.
But always plan for theworst-case scenarios
weather-wise.
(13:05):
If there's even a chance ofrain or cold or you even think
there's going to be a chance,pack accordingly.
Another common mistake I've seenpeople make is not actually
using your drop bag.
I've seen runners spend hoursmeticulously packing their bags
and then just blow through anaid station during a race
(13:28):
without even touching them.
Know what's in your bag, planwhen you'll use it and when you
get there, actually use it.
Whatever you do with that dropbag, you did it for a reason,
and blowing right by it, I think, sets yourself up for a trip
and a fall, so to speak, from arace perspective, later down the
line when you realize you couldhave took two, five minutes to
(13:51):
sort your feet out or take thatextra gel, or take that hit of
coke or whatever it was fromyour drop bag.
Take that jacket, for instance.
How long does it take to stopand grab a jacket out of your
bag.
So think about that.
It doesn't take that long.
Blowing through an aid stationand not using a drop bag that
you've planned to use, I think,is definitely a recipe for
(14:12):
disaster.
Another one might be assumingthat the aid station has, or
will have, everything you need.
Even if the race promisesparticular items on the website,
it's very easy for them to runout.
If you rely on specific snacksor specific gear, make sure you
have extras of those in yourdrop bag.
Don't rely solely on aidstations for those kinds of
(14:36):
things.
I know at one race I packed aspare pair of socks and I forgot
to include the body glideanti-chafe balm that I use, and
I went through a stream crossing.
I ended up with blisters, andthat 100% could have been
avoided if I had thought throughmy packing more carefully.
Lesson learned.
So to recap, here are some keytips for you to master your drop
(15:01):
bags.
Number one think of your dropbag as a personal aid station.
Pack essentials like clothing,food, first aid supplies and
lighting.
Number two organize your bagFor easy access.
Make sure you've got some wayto recognize whether it's those
clear zip-top baggies withlabels.
(15:23):
Whatever it is, make sure youhave a quick way to recognize
what's in each of those bags.
Number three avoid commonmistakes like overpacking or
forgetting about those weathercontingencies.
Number four, most importantly,use your drop bag strategically.
(15:43):
Plan it out in advance.
It's there to help you succeed.
Drop bags are one of the mostoverlooked tools in ultra
running, I think, but when doneright, they can really make a
world of difference.
A well-prepped drop bag is likehaving a little piece of home
waiting for you out on thecourse.
(16:04):
It's like a nice, warm littlehug to get you back out into the
race.
Now, if these strategies areresonating with you and you are
ready to take the next step inyour training journey, maybe
let's keep the conversationgoing.
Do you have a favorite drop bagtip that others might benefit
from?
(16:24):
A favorite drop bag itself?
Maybe you have one of thevictory sport design ones, like
I do.
They're absolutely terrific.
Feel free to share in thecomments or on the social media
pages.
Absolutely looking forward toyour drop bag tips, maybe some
that we haven't even mentionedhere.
If you're out browsing on theinternet, don't forget to
(16:44):
subscribe to the show and thatway you get notified each time a
new episode drops.
And if you haven't had a momentto do so yet, please consider
hitting follow rate the show andif you're getting something of
value, leave a review and letothers know.
That would definitely mean theworld to me, and your support
(17:05):
helps grow the podcast.
It helps connect it to morerunners in this amazing
community and spreads the wordto those who could benefit from
the information that we'resharing here.
You can find us on Instagramand Facebook at ChooseToEndure,
or visit us anytime at Choose toEndure dot com.
(17:26):
I love hearing from you guys,whether it's just to say hello,
to suggest a topic or to share astory.
There are so many fantasticones out there.
You can also email me directlyat info at Choose to Endure dot
com.
I really love interacting withlisteners, just like you.
It's definitely one of myfavorite parts of doing the show
(17:48):
.
So until next time, make sureyou run long, run strong with a
drop bag and keep choosing toendure.
We'll see you next time.
Hello again and welcome.
If this is your first time withus.
I really appreciate youstopping by.
You're listening to Choose toEndure, the show dedicated to
non-elite ultra runners, wherewe share stories, interviews,
gear and training tips specificto the tail-end heroes of the
(00:21):
ultra universe.
My name is Richard Gleave.
I've been running Ultras nowsince 2017.
I have taken on and finishednumerous Ultra distances, all
the way up through 220 miles,and I am unashamedly a member of
the back of the pack, just likemany of you.
Thanks for joining me today.
(00:42):
Whether you're out on a trail,relaxing at home or maybe even
commuting to work, I'm so gladto have you here for a few
moments.
On today's episode, we arediving into a critical topic, I
might say, for every ultrarunner out there Drop bags.
Mastering your drop bags reallycan make or break your race
(01:06):
experience.
Done right, drop bags are likehaving your own little oasis of
everything you need waiting foryou on the course.
Absolutely fantastic, but donewrong, well, let's just say it
can quickly turn into afrustrating, quickly turn into a
(01:28):
frustrating mess.
So, before we jump into tipsand strategies, I do want to
mention that in season two,episode 11, I believe it is we
chatted with the wonderfulVictor Ballesteros about his
company, Victory Sport Design,and they have some really
amazing bespoke ultra runningdrop bags.
They're fantastic.
If this topic piques yourinterest, I definitely recommend
(01:50):
checking out that episodeseason two, episode 11, and
exploring what Victor had to sayabout their fantastic products
and go have a look online.
All right, let's get into thisepisode.
We'll be right back after thebreak.
Speaker 2 (02:07):
Discover raw, inspiring stories from runners
who've been right where you are.
This is the Choose to Endure.
Ultra Running Podcast with yourhost he's English, not
Australian Richard Gleave.
Speaker 1 (02:27):
So first let's talk about why drop bags matter,
especially, perhaps, for back ofthe pack runners.
For us, we are out on thecourse longer, which means more
time for weather to change, moretime for nutritional needs to
change and more time just forunexpected challenges.
(02:49):
In that context, drop bagsreally are your safety net.
They're there to keep youcomfortable, fueled and
motivated along the way.
The key is to think of yourdrop bag as almost a mini aid
station, tailored just for you.
If you're doing it right,that's what it ends up being.
(03:11):
It's your opportunity to havethe specific gear, food and
supplies that you might need,especially when aid stations
don't always have necessarilywhat works for you, your stomach
or your preferences.
Sometimes they even run out ofstuff, so it's good to know that
you have a backup in your dropbag, just in case.
(03:33):
I'll tell you, I remember onerace I did over in England where
I underestimated quite how coldthe night section would get.
Thankfully I had stashed anextra jacket and gloves in a
drop bag and, lo and behold,that made all the difference.
Pretty sure that without it Iwould have shivered my way to a
(03:56):
very, very wet and uncomfortableDNF.
So it really can save your racein some instances too, if
you've got the right stuff inyour drop bag at the right time.
So let's talk about that for amoment.
Let's get into the nitty-gritty, as they say.
What should actually go intoyour drop bag?
(04:18):
Well, as with most things, itreally depends on you, but I
think there is a sort of achecklist of essentials that you
might at least start thinkingabout.
Firstly, clothing Back to myprevious point pack for weather
changes.
You definitely want to makesure you've got some extra socks
, maybe a jacket, a waterproofcoat, maybe even a puffer jacket
(04:42):
if you have one gloves or a hat.
Wet or cold feet can reallyruin your race, so having some
dry socks or extra layers isvery much a lifesaver For food
and fuel.
Just think of things you knowwork for you and that have
worked for you during yourtraining, and remember you
(05:03):
should be testing these thingsduring your training so that you
know what to put in your dropbags on the day of the race.
I like to include a mix ofsavory snacks.
I really like savory stuff.
I don't go for the sweet stuffmost of the time, things for me
like salted potatoes or peanutbutter sandwiches, and I do tend
to have some pick-me-ups aswell.
(05:25):
I may put a little candy inthere.
I really like gummy bears, butonly the Haribo ones.
No other gummy bears compare,and I've even been known to pack
one of those really small cansof soda for my own hit along the
way.
The other thing you'll need tothink about is first aid
supplies.
They definitely need to go inyour drop bag.
(05:45):
If you have multiple drop bags,you multiply all this stuff by
however many drop bags you'vegot.
If you've got two, three dropbags along the way, make sure
you have some of this equipmentin each drop bag.
And you'll need to think aboutthe timing within the race.
Are you going into night atthis point?
That way you'll put your extrawarm stuff in that particular
drop bag rather than coming outof night where you want to
(06:09):
change into some dry clothes asyou go into a warm day, which
whatever works for you again.
And pain relievers if you dothose.
I think those are must-haves inyour drop bag kit, all of them.
You never know when you'regoing to need them.
(06:32):
Lighting is another one too.
So if your race goes into thenight, make sure you've got
spare batteries or a backup welland or a backup headlamp.
The last thing you want is tobe stuck in the dark trying to
use the light from your phone orthe light from your watch, as I
once did.
It didn't go well.
And then there are the extras,right.
(06:53):
So what else do you want to putin your drop bag?
What works for you?
A few things I've seen work forothers are maybe a motivational
note to yourself, reminding youof all the things you went
through to get to this point andthe reasons why you're trying
to push forward.
Slip a little note in your dropbag.
Pin it on the inside ontosomething, just so when you go
(07:15):
in there you're going to read itand maybe motivate yourself to
continue forward or refresh yourmental state.
Maybe you want to put afavorite treat in there that you
look forward to.
Like I said, for me that'sdefinitely Haribo gummy bears.
Also, think about putting somewet wipes, a small towel or even
(07:35):
one of those travel toothpasteand toothbrushes in there.
It's amazing what brushing yourteeth and taking a swig of
mouthwash can do to make youfeel alive and feel refreshed
again.
Definitely a tip there.
At a 100k race I did one time, Ipacked one of those small cans
of Pringles in my drop bag as myreward for hitting the halfway
(07:58):
point, along with a local beer.
Yeah, it was a small thing, butat the time it really lifted my
spirits and it gave mesomething to look forward to and
it really helped change mymental state.
Sitting there drinking a beerat that particular aid station I
kind of got out of the funk Iwas in and it got me back
engaged and got me back out onthe trail again.
(08:18):
Okay, packing the right itemsis one thing, but organizing
your drop bag with those itemsin them I think is just as
important, and I don't know thateverybody really buys into that
.
People talk a lot about whatgoes into your drop bag and
where you're going to locateyour drop bags along the way,
but I really think organizingyour drop bag is equally as
(08:42):
important.
That's why I really like theVictory Sport Design bags so
much, because they makeorganization really easy.
It comes built into those bags.
It's there for you.
The last thing you want to dois be wasting time when you hit
an aid station digging throughyour bag trying to find the
things you need in the dark,rooting through there,
(09:04):
especially if you're sleepdeprived, if you're chasing a
cutoff, which is even worse, oreven your crew, if you have a
crew who is trying to help youout and can't find the thing you
need because it's buried threefeet deep at the bottom of your
bag somehow.
So I like organization.
Here are some tips for stayingorganized.
If you have a Victory Sportdesign bag, this will be a whole
(09:27):
lot easier, but otherwise, someother tips that I have used in
the past that seem to work quitewell.
Use clear Ziploc bags toseparate items and you can write
and label on them.
Group food together, groupclothing together and put first
aid supplies together in theirown bags, if you can, so that
(09:49):
everything is easy to find andcovered from a waterproofing
perspective.
Label the bag clearly.
Put your name and bib number onthe front of your drop bag.
Many races actually havespecifics that you need to do
for that, so make sure you readthe race manual beforehand and
that way you are naming andnumbering your drop bag
(10:11):
appropriately for where it needsto go and when it needs to be
there.
Think of all this as very much.
Grab and go right inside yourdrop bag.
Place the most critical items,like your food or socks or the
things you're going to want todo.
First, think about putting themat the top so that you can grab
them quickly, and then thethings you want to use after
(10:35):
that put underneath.
So you sort of work your waytop down on every drop bag and
therefore you don't have tothink about what you're doing.
You just take the things out onthe top, put your socks on and
then you move to the next thingdown in the bag.
You pull, pull out the Pringlesand you start eating them and
then you move to the thing onthe bottom which might be first
aid or blister kit or whateverit might be.
(10:56):
So it saves you having to thinkabout stuff.
You just work your way down topto bottom through each of those
sort of clear packs that youhave put into your drop bag,
making life easier.
You don't have to think aboutit too much.
I've seen people spend like 10minutes searching for a single
gel in their drop bag, which iswild right.
(11:17):
They really wanted that gel atthat particular time and it was
one gel and it ended up beingway down somewhere tucked away
in the dark.
So they were spending timedoing that.
Meanwhile I was in and out ofthat particular aid station in
like five minutes because I hadeverything packed, I had it
labeled, I knew what I needed tohit.
I had thought about it on theway into the aid station, so
(11:40):
gave myself a heads up of what Ineeded to do.
And that time saved definitelyadds up later when you're well
hopefully not, but if and whenyou're pushing to beat final
cutoffs.
So finally, let's talk aboutsome common drop bag mistakes
that I have seen and you mayknow more.
(12:03):
Overpacking Definitely verytempting, especially if you're
new to the sport, to throweverything you might possibly
need into your drop bag.
I get it, I did that too butthis makes it really hard to
find the essentials when youactually need them.
So stick to the basics, thinkpractically and think minimalist
.
Make sure you've got enough,but not too much, and that's
(12:25):
going to be a little hard tofigure out out the gate.
But if and as you get moreexperience, you'll know exactly
the kinds of things you use.
And think back at previousraces what did I take and never
even touch?
Probably isn't something youmight want to think about taking
to the next race, potentiallydepending on where the race is
and weather and all that kind ofstuff, but kind of work your
(12:45):
way through and figure out whatyou really need and what you can
do without.
Another common mistake talkingof weather is forgetting weather
contingencies.
I've learned this one the hardway.
I learned it right out of thegate, in the very first race I
did.
But always plan for theworst-case scenarios
weather-wise.
(13:05):
If there's even a chance ofrain or cold or you even think
there's going to be a chance,pack accordingly.
Another common mistake I've seenpeople make is not actually
using your drop bag.
I've seen runners spend hoursmeticulously packing their bags
and then just blow through anaid station during a race
(13:28):
without even touching them.
Know what's in your bag, planwhen you'll use it and when you
get there, actually use it.
Whatever you do with that dropbag, you did it for a reason,
and blowing right by it, I think, sets yourself up for a trip
and a fall, so to speak, from arace perspective, later down the
line when you realize you couldhave took two, five minutes to
(13:51):
sort your feet out or take thatextra gel, or take that hit of
coke or whatever it was fromyour drop bag.
Take that jacket, for instance.
How long does it take to stopand grab a jacket out of your
bag.
So think about that.
It doesn't take that long.
Blowing through an aid stationand not using a drop bag that
you've planned to use, I think,is definitely a recipe for
(14:12):
disaster.
Another one might be assumingthat the aid station has, or
will have, everything you need.
Even if the race promisesparticular items on the website,
it's very easy for them to runout.
If you rely on specific snacksor specific gear, make sure you
have extras of those in yourdrop bag.
Don't rely solely on aidstations for those kinds of
(14:36):
things.
I know at one race I packed aspare pair of socks and I forgot
to include the body glideanti-chafe balm that I use, and
I went through a stream crossing.
I ended up with blisters, andthat 100% could have been
avoided if I had thought throughmy packing more carefully.
Lesson learned.
So to recap, here are some keytips for you to master your drop
(15:01):
bags.
Number one think of your dropbag as a personal aid station.
Pack essentials like clothing,food, first aid supplies and
lighting.
Number two organize your bagFor easy access.
Make sure you've got some wayto recognize whether it's those
clear zip-top baggies withlabels.
(15:23):
Whatever it is, make sure youhave a quick way to recognize
what's in each of those bags.
Number three avoid commonmistakes like overpacking or
forgetting about those weathercontingencies.
Number four, most importantly,use your drop bag strategically.
(15:43):
Plan it out in advance.
It's there to help you succeed.
Drop bags are one of the mostoverlooked tools in ultra
running, I think, but when doneright, they can really make a
world of difference.
A well-prepped drop bag is likehaving a little piece of home
waiting for you out on thecourse.
(16:04):
It's like a nice, warm littlehug to get you back out into the
race.
Now, if these strategies areresonating with you and you are
ready to take the next step inyour training journey, maybe
let's keep the conversationgoing.
Do you have a favorite drop bagtip that others might benefit
from?
(16:24):
A favorite drop bag itself?
Maybe you have one of thevictory sport design ones, like
I do.
They're absolutely terrific.
Feel free to share in thecomments or on the social media
pages.
Absolutely looking forward toyour drop bag tips, maybe some
that we haven't even mentionedhere.
If you're out browsing on theinternet, don't forget to
(16:44):
subscribe to the show and thatway you get notified each time a
new episode drops.
And if you haven't had a momentto do so yet, please consider
hitting follow rate the show andif you're getting something of
value, leave a review and letothers know.
That would definitely mean theworld to me, and your support
(17:05):
helps grow the podcast.
It helps connect it to morerunners in this amazing
community and spreads the wordto those who could benefit from
the information that we'resharing here.
You can find us on Instagramand Facebook at ChooseToEndure,
or visit us anytime at Choose toEndure dot com.
(17:26):
I love hearing from you guys,whether it's just to say hello,
to suggest a topic or to share astory.
There are so many fantasticones out there.
You can also email me directlyat info at Choose to Endure dot
com.
I really love interacting withlisteners, just like you.
It's definitely one of myfavorite parts of doing the show
(17:48):
.
So until next time, make sureyou run long, run strong with a
drop bag and keep choosing toendure.
We'll see you next time.
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