The Art of Pacing in Ultras: How to Support, Motivate & Be Someone’s Hero

Raw, gritty, transformative—these words describe not just ultramarathons themselves, but the powerful act of pacing another runner through their darkest moments. While crossing finish lines gets the glory, it's the unseen heroes running alongside exhausted athletes who often make those finishes possible.

For aspiring pacers, preparation is everything. Understanding your runner's goals, communication preferences, and race strategy before you start makes all the difference. Should you lead from the front or follow behind? Do they need constant conversation or quiet presence? What small victories should you celebrate along the way? These details matter tremendously when the stakes are high and emotions are raw.

The beautiful paradox of pacing is how much the pacer receives while giving. Many report that helping someone push through seemingly insurmountable barriers reignited their own passion for ultrarunning during periods of waning motivation. The unique bonds formed through shared vulnerability on the trail extend far beyond race day, creating connections that enrich the entire ultrarunning community.

Ready to experience the transformative power of pacing? Find a runner who needs support, volunteer at your local ultra as an unattached pacer, or share your pacing stories with us @choosetoendure. When you help someone else choose to endure, you strengthen your own capacity to persevere through whatever challenges lie ahead on your running journey.

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Episode Transcript

Speaker 1 (00:00):
Hello again and welcome If this happens to be
your first time listening.
Thank you for stopping by.
You have found Choose to Endure, the show dedicated to the
back-of-the-pack runners, wherewe share stories, interviews,
gear and training tips specificto the tail-end heroes of the

(00:20):
Ultra Universe.
My name is Richard Gleave.
I've been running ultra since2017.
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.
Today's topic is one that getsto the heart, I think, of what

(00:43):
makes ultra running such aspecial sport, and that is
pacing.
Specifically, we're talkingabout the art of pacing in
ultras and how you can besomebody's hero by pacing them
to their goal.
Pacing isn't just about runningalongside someone.
It's really more aboutsupporting them physically,

(01:05):
mentally and emotionally whenthey need it most.
In this episode, I'll sharesome of the key responsibilities
.
I think a pacer has some tipsfor being the best pacer you can
be and a few stories.
I think, from my own experience, that highlights just how
transformative pacing can be,both for the runner and the

(01:25):
pacer, and if you've everthought about pacing someone, I
hope this episode will inspireyou to go and give it a try.
Pacing really is one of themost rewarding experiences in
ultra running, right up therewith volunteering and there are
plenty of opportunities to helprunners at local races or

(01:46):
support a friend chasing theirbig ultra goal.
So, without further ado, let'sget right into it.
Discover raw, inspiring storiesfrom runners who've been right
where you are.
This is the Choose to EndureUltra Running Podcast With your

(02:07):
host he's English, notAustralian Richard Gleave.
Okay, let's start with thebasics.
What does it mean to pacesomebody in an ultra?
Well, a pacer is more than justa running buddy.
Your job as a pacer is to helpthe runner stay on track, and by

(02:33):
that I mean physically, yes,but also mentally and
emotionally, usually during thehardest parts of their race.
Whether it's keeping them onpace, making sure they make the
cutoffs, making sure they'reeating and hydrating, or simply

(02:53):
being a positive presence andproviding them some distraction,
paces play a vital role inhelping runners achieve their
goals.
From a physical supportperspective, you definitely are
looking to help your runnermaintain a steady pace, navigate
tricky terrain, navigate fullstop, ie stay on the course and

(03:17):
stick to their plan, whatevertheir plan is, and you may well
as their pacer, have helped thembuild their plan in advance and
know it intimately.
That way, when their mind goesto mush, you still have your
wits about you and you can keepthem to the plan that they want
to stay on.
Talking of minds going to mush,mental support is also key from

(03:39):
a pacer.
You need to keep your runnermotivated, distracted from
discomfort, and just keep themfocused on the finishing line,
whatever that is, and that mightbe the next aid station or the
next bend, or the next tree orthe actual finish line.
From an emotional supportstandpoint, you're going to be
reassuring your runner whendoubts creep in and you're going

(04:03):
to want to remind them whythey're out there.
What is their why?
Why are they doing this?
What are they getting from it?
Everybody's mental state goeskind of rough at some point.
One of my first pacingexperiences was during my
friend's 100 miler.
By the time I joined her atmile 75, she was pretty
exhausted.

(04:23):
She had complete doubt aboutherself and her ability to
finish and she was ready to quit.
My role at that point wasn'tjust to run with her.
I really needed to be hercheerleader and, importantly,
her accountability partner and,honestly, a bit of a therapist

(04:44):
for those final miles.
We crossed the finish linetogether.
Well, actually, she crossed andI I stood off to the side, but
you know what I mean, and it'sone of those things where it was
just necessary.
I don't know that she wouldhave figured it out and got to
the finish without somebodyalongside her.

(05:05):
So to me, that moment reallyshowed me the power of pacing
going from where she was at mile75 to getting across that
finishing line.
Not sure we would have gotthere otherwise it wasn't just
me I think it could have beenanyone but the power of a pacer,
with that individual at thatpoint, doing the right things,
was really big.

(05:25):
So talking of doing the rightthings, being a pacer is an
honor, but it's also a prettybig responsibility.
So here are a few of the keythings that I think you need to
do to be someone's hero.
Someone's hero.

(05:47):
Firstly, know the runner's goals, whether it's finishing under a
certain time or simply makingit to the finish line.
In some cases, understandingtheir goals in advance and
talking them through will helpyou support them effectively
while you're out on the courseas their mental state
deteriorates, and also stick tothe plan right, your runner is

(06:08):
likely going to have a pacingnutrition and hydration plan and
it's your job to help themstick to it, especially when
they're too tired or too crankyto think clearly, your energy is
going to set the tone.
Be upbeat, be encouraging, becalm, even when the runner is

(06:33):
struggling and potentiallyyelling at you.
Watch out for those warningsigns.
Keep an eye out for signs ofdehydration, injury or mental
fatigue.
Sometimes a pacer needs to maketough calls to keep the runner

(06:55):
safe safety above everything.
During a pacing stint at a 100k,I noticed my runner skipping
aid station snacks because hequote unquote didn't feel hungry
, and I gently reminded him ofthe fueling plan that we had
discussed and made sure that heate something at the next stop.
And a few miles later he toldme he was feeling much better
and you know he was gratefulthat we had kept on track from

(07:19):
his eating perspective.
But again, that's a reallysimple thing, but having
somebody there to hold youaccountable and remind you what
you agreed to do for yourself toget you to the finish, I think
is a real benefit.
Okay, so some tips for pacingwith confidence and empathy.
You know, being a great pacerisn't just about knowing what to

(07:40):
do.
It's really about how you do it.
It's like having kids.
Here are some tips to make yourpacing experience successful and
rewarding.
Firstly, make sure youcommunicate clearly.
Talk to your runner before therace about their needs and about
their expectations.
Do they want you to be a chattyCathy, or would they prefer

(08:03):
that you stay quiet and runbeside them?
Some runners would prefer yourun in front of them.
Some runners would prefer youto be behind them.
Should you push them or shouldyou take it easy?
What are their goals?
These are the things you needto talk about before you get on
the course.
Ideally, that way, you knowwhat to do when you're there.

(08:24):
Be adaptable, right.
So things rarely go accordingto plan in any ultra, and that
applies to paces just as much asit does to runners.
Be ready to adjust yourapproach based on how your
runner is feeling in that moment, and celebrate the small wins
too, and remind your runner oftheir progress.

(08:45):
You made it to 80 miles, or onebig climb, climb to go, or one
aid station away from the finish.
These sorts of things canreally work wonders for morale.
And here's a really interestingone too.
You need, as a pacer, toremember and I think sometimes I
know I've been guilty of thisone take care of yourself too.
You can't help your runner ifyou're struggling as well.

(09:08):
Make sure you, as the pacer,eat, hydrate, pace yourself and
you have the right gear andsometimes the required gear so
that you can stay strong andstay in the race for them.
Most races will have some kindof required gear for the runner,
but they'll also have requiredgear for the pacer.
You don't want to be the reasonyour runner gets pulled from

(09:29):
the race or DQ'd, so definitelymake sure, as you're taking care
of yourself, that you also lookat the required gear and make
sure you have your required gearon you as well.
During a 100 mile race one timeI paced a runner for a short
while who hit a mental low atmile 90 of 100.
She was convinced she couldn'tfinish.

(09:50):
It was a case of reminding herof how far she'd come and we
broke the remaining miles intosmaller, manageable goals of one
mile at a time.
Make it to the next mile, walk,run, crawl, whatever it is one
mile at a time.
Every time we finished a milewe stopped and we had a little
party.

(10:10):
Ultimately, she found herstrength and crossed that finish
line, breaking it up into thosesmaller chunks, doing whatever
you need to do to get yourrunner across the line.
Pacing, though, isn't just abouthelping someone else.
It's also a deeply rewardingexperience for you as the pacer.
Pacing teaches you the value ofperseverance and teamwork.

(10:33):
Seeing your runner push throughtheir lowest moments can be
really inspiring to you in yourown running journey.
Pacing also creates a uniquebond between you and your runner
.
I promise you it will.
If you haven't paced anyone yet, go out and try it, and you'll
see what I mean.
Sharing the highs and lows ofan ultra really builds a sense

(10:57):
of camaraderie that lasts long,long after the race is over.
When you've given up your timeand your effort and your focus
to To go help somebody else withtheir goals, it's really
rewarding.
Supporting someone else remindsyou that ultras are about more
than just individualachievements.

(11:18):
They're about a wider communityof ultra runners, they're about
shared experiences, and they'reabout celebrating the journey.
If you've been paced, or you'vepaced someone before, I would
love to hear your story.
Share it on Instagram orFacebook and tag Choose to

(11:40):
Endure.
You might even get featured ina future episode.
For sure, I will tell you thatafter pacing a friend of mine at
a 50 miler.
It really inspired me to tacklemy own races during a time
where I was feeling kind of downand a bit lacking in motivation
.
Watching her dig deep andovercome challenges reminded me

(12:05):
of why we do this crazy thingand why it's worth it and why
it's worth it.
So to recap, as ever, here arefour key takeaways about pacing
in ultras.
Number one pacing is aboutphysical, mental and emotional

(12:27):
support.
It's a chance to help someoneelse achieve their goals.
Number two great pacersunderstand the runner's goals,
help create the plan, help stickto the plan.
They stay positive and theywatch out for warning signs of
any deviation from the runner.
Number three pacing withconfidence and empathy means

(12:50):
communicating clearly, adaptingto the runner's needs, celebrate
those small wins and, forgoodness sake, make sure, as the
pacer, you take care ofyourself as well.
Number four pacing is apowerful reminder of the grit,
connection and the communitythat makes ultra running so

(13:13):
special.
Absolutely love pacing.
If you've never done it, Ihighly suggest you go find
someone or somewhere to pace.
There are even races where youcan show up unattached and jump
in to anybody that needs pacing.
I think it's just a brilliantthing to do while you're out
looking for some races like thatand browsing the internet.

(13:35):
Don't forget to subscribe tothe show here and that way you
can get notified each time a newepisode drops.
And if you're enjoying what youhear, definitely feel free to
follow, share and leave a review.
That really would mean theworld to me.
Your support helps grow.
The podcast connects morerunners to this amazing ultra

(13:55):
community we're all a part ofand spreads the word to those
who could benefit from theinformation, like pacing, that
we share right here on thepodcast.
You can find us on instagramand facebook at choose to endure
, or visit us anytime atChooseToEndurecom.
I would love to hear from you,whether that's to say hello, to

(14:19):
suggest a topic or even to shareyour story.
That way we can get it featuredon the website, or we can get
you as a guest onto the showhere and we can have a chat.
You can email me directly atinfo at choosetoeendurecom.
I promise you, interacting withlisteners, just like you, is

(14:40):
one of my favorite parts ofdoing this show.
So until next time, run long,run strong, go find someone a
pace and keep choosing to endure.