Aid-station planning
Know what is available, how far apart stations are, and where your backup sits.
Read the current event guide
Write down each station’s kilometre marker and what it supplies. Check whether water and sports drink are served on different tables, and whether you need to carry a cup.
Make a two-column plan
For each station, note your planned action and what you’ll do if the table is busy or the product differs. Rehearse with familiar foods or drinks in training and consult a sports dietitian if you need a tailored plan.
Give other runners room
Signal or move across gradually. If stopping, clear the main running line. Look ahead for the bins and follow organiser directions for discarded cups.