April 20, 2025
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.
Choose to Endure:
Email:
info@choosetoendure.com
Website:
https://www.choosetoendure.com/
YouTube:
https://www.youtube.com/@ChoosetoEndure
Instagram:
https://instagram.com/choose_to_endure?utm_source=qr
Facebook:
https://www.facebook.com/profile.php?id=61552757049526
Chapters
00:53 - Welcome to Choose to Endure
01:31 - The Art of Pacing in Ultras
03:09 - Physical, Mental, and Emotional Support
06:28 - Key Responsibilities of a Pacer
08:29 - Pacing with Confidence and Empathy
11:21 - The Rewards of Being a Pacer
13:10 - Four Key Takeaways and Closing
Transcript
WEBVTT
00:00:00.420 --> 00:00:05.751
Hello again and welcome If this happens to be your first time listening.
00:00:05.751 --> 00:00:07.113
Thank you for stopping by.
00:00:07.113 --> 00:00:21.794
You have found Choose to Endure, the show dedicated to the back-of-the-pack runners, where we share stories, interviews, gear and training tips specific to the tail-end heroes of the Ultra Universe.
00:00:21.794 --> 00:00:24.125
My name is Richard Gleave.
00:00:24.125 --> 00:00:26.532
I've been running ultra since 2017.
00:00:26.532 --> 00:00:38.069
I have taken on and finished numerous ultra distances, all the way up through 220 miles, and I am unashamedly a member of the back of the pack, just like many of you.
00:00:39.131 --> 00:00:48.302
Today's topic is one that gets to the heart, I think, of what makes ultra running such a special sport, and that is pacing.
00:00:48.302 --> 00:00:58.189
Specifically, we're talking about the art of pacing in ultras and how you can be somebody's hero by pacing them to their goal.
00:00:58.189 --> 00:01:02.262
Pacing isn't just about running alongside someone.
00:01:02.262 --> 00:01:09.368
It's really more about supporting them physically, mentally and emotionally when they need it most.
00:01:09.368 --> 00:01:12.760
In this episode, I'll share some of the key responsibilities.
00:01:12.760 --> 00:01:18.311
I think a pacer has some tips for being the best pacer you can be and a few stories.
00:01:18.311 --> 00:01:34.221
I think, from my own experience, that highlights just how transformative pacing can be, both for the runner and the pacer, and if you've ever thought about pacing someone, I hope this episode will inspire you to go and give it a try.
00:01:34.221 --> 00:01:50.665
Pacing really is one of the most rewarding experiences in ultra running, right up there with volunteering and there are plenty of opportunities to help runners at local races or support a friend chasing their big ultra goal.
00:01:50.665 --> 00:01:54.534
So, without further ado, let's get right into it.
00:01:54.534 --> 00:02:01.793
Discover raw, inspiring stories from runners who've been right where you are.
00:02:01.793 --> 00:02:11.872
This is the Choose to Endure Ultra Running Podcast With your host he's English, not Australian Richard Gleave.
00:02:16.241 --> 00:02:17.867
Okay, let's start with the basics.
00:02:17.867 --> 00:02:23.072
What does it mean to pace somebody in an ultra?
00:02:23.072 --> 00:02:27.390
Well, a pacer is more than just a running buddy.
00:02:27.390 --> 00:02:42.252
Your job as a pacer is to help the runner stay on track, and by that I mean physically, yes, but also mentally and emotionally, usually during the hardest parts of their race.
00:02:42.252 --> 00:03:02.854
Whether it's keeping them on pace, making sure they make the cutoffs, making sure they're eating and hydrating, or simply being a positive presence and providing them some distraction, paces play a vital role in helping runners achieve their goals.
00:03:02.854 --> 00:03:25.760
From a physical support perspective, you definitely are looking to help your runner maintain a steady pace, navigate tricky terrain, navigate full stop, ie stay on the course and stick to their plan, whatever their plan is, and you may well as their pacer, have helped them build their plan in advance and know it intimately.
00:03:25.760 --> 00:03:34.885
That way, when their mind goes to mush, you still have your wits about you and you can keep them to the plan that they want to stay on.
00:03:35.967 --> 00:03:39.925
Talking of minds going to mush, mental support is also key from a pacer.
00:03:39.925 --> 00:03:54.246
You need to keep your runner motivated, distracted from discomfort, and just keep them focused on the finishing line, whatever that is, and that might be the next aid station or the next bend, or the next tree or the actual finish line.
00:03:54.246 --> 00:04:05.211
From an emotional support standpoint, you're going to be reassuring your runner when doubts creep in and you're going to want to remind them why they're out there.
00:04:05.211 --> 00:04:06.473
What is their why?
00:04:06.473 --> 00:04:07.641
Why are they doing this?
00:04:07.641 --> 00:04:09.306
What are they getting from it?
00:04:09.306 --> 00:04:13.122
Everybody's mental state goes kind of rough at some point.
00:04:14.343 --> 00:04:17.951
One of my first pacing experiences was during my friend's 100 miler.
00:04:17.951 --> 00:04:23.206
By the time I joined her at mile 75, she was pretty exhausted.
00:04:23.206 --> 00:04:29.843
She had complete doubt about herself and her ability to finish and she was ready to quit.
00:04:29.843 --> 00:04:33.910
My role at that point wasn't just to run with her.
00:04:33.910 --> 00:04:45.994
I really needed to be her cheerleader and, importantly, her accountability partner and, honestly, a bit of a therapist for those final miles.
00:04:45.994 --> 00:04:48.422
We crossed the finish line together.
00:04:48.422 --> 00:04:58.971
Well, actually, she crossed and I I stood off to the side, but you know what I mean, and it's one of those things where it was just necessary.
00:04:58.971 --> 00:05:05.192
I don't know that she would have figured it out and got to the finish without somebody alongside her.
00:05:05.192 --> 00:05:15.105
So to me, that moment really showed me the power of pacing going from where she was at mile 75 to getting across that finishing line.
00:05:15.105 --> 00:05:25.769
Not sure we would have got there otherwise it wasn't just me I think it could have been anyone but the power of a pacer, with that individual at that point, doing the right things, was really big.
00:05:25.769 --> 00:05:34.334
So talking of doing the right things, being a pacer is an honor, but it's also a pretty big responsibility.
00:05:34.334 --> 00:05:41.132
So here are a few of the key things that I think you need to do to be someone's hero.
00:05:41.132 --> 00:05:47.680
Someone's hero.
00:05:47.701 --> 00:05:50.545
Firstly, know the runner's goals, whether it's finishing under a certain time or simply making it to the finish line.
00:05:50.545 --> 00:06:27.870
In some cases, understanding their goals in advance and talking them through will help you support them effectively while you're out on the course as their mental state deteriorates, and also stick to the plan right, your runner is likely going to have a pacing nutrition and hydration plan and it's your job to help them stick to it, especially when they're too tired or too cranky to think clearly, your energy is going to set the tone.
00:06:27.870 --> 00:06:36.553
Be upbeat, be encouraging, be calm, even when the runner is struggling and potentially yelling at you.
00:06:36.553 --> 00:06:39.636
Watch out for those warning signs.
00:06:39.636 --> 00:06:45.077
Keep an eye out for signs of dehydration, injury or mental fatigue.
00:06:45.077 --> 00:06:56.286
Sometimes a pacer needs to make tough calls to keep the runner safe safety above everything.
00:06:56.307 --> 00:07:11.271
During a pacing stint at a 100k, I noticed my runner skipping aid station snacks because he quote unquote didn't feel hungry, and I gently reminded him of the fueling plan that we had discussed and made sure that he ate something at the next stop.
00:07:11.271 --> 00:07:20.267
And a few miles later he told me he was feeling much better and you know he was grateful that we had kept on track from his eating perspective.
00:07:20.267 --> 00:07:30.531
But again, that's a really simple thing, but having somebody there to hold you accountable and remind you what you agreed to do for yourself to get you to the finish, I think is a real benefit.
00:07:30.531 --> 00:07:36.293
Okay, so some tips for pacing with confidence and empathy.
00:07:36.293 --> 00:07:40.810
You know, being a great pacer isn't just about knowing what to do.
00:07:40.810 --> 00:07:43.389
It's really about how you do it.
00:07:43.389 --> 00:07:44.865
It's like having kids.
00:07:45.740 --> 00:07:49.471
Here are some tips to make your pacing experience successful and rewarding.
00:07:49.471 --> 00:07:53.771
Firstly, make sure you communicate clearly.
00:07:53.771 --> 00:07:58.651
Talk to your runner before the race about their needs and about their expectations.
00:07:58.651 --> 00:08:06.391
Do they want you to be a chatty Cathy, or would they prefer that you stay quiet and run beside them?
00:08:06.391 --> 00:08:09.048
Some runners would prefer you run in front of them.
00:08:09.048 --> 00:08:11.786
Some runners would prefer you to be behind them.
00:08:11.786 --> 00:08:15.865
Should you push them or should you take it easy?
00:08:15.865 --> 00:08:16.749
What are their goals?
00:08:16.749 --> 00:08:20.769
These are the things you need to talk about before you get on the course.
00:08:20.769 --> 00:08:24.187
Ideally, that way, you know what to do when you're there.
00:08:24.187 --> 00:08:26.860
Be adaptable, right.
00:08:26.860 --> 00:08:34.303
So things rarely go according to plan in any ultra, and that applies to paces just as much as it does to runners.
00:08:34.303 --> 00:08:44.994
Be ready to adjust your approach based on how your runner is feeling in that moment, and celebrate the small wins too, and remind your runner of their progress.
00:08:45.640 --> 00:08:50.373
You made it to 80 miles, or one big climb, climb to go, or one aid station away from the finish.
00:08:50.373 --> 00:08:53.850
These sorts of things can really work wonders for morale.
00:08:53.850 --> 00:08:57.248
And here's a really interesting one too.
00:08:57.248 --> 00:09:04.693
You need, as a pacer, to remember and I think sometimes I know I've been guilty of this one take care of yourself too.
00:09:04.693 --> 00:09:08.085
You can't help your runner if you're struggling as well.
00:09:08.085 --> 00:09:20.052
Make sure you, as the pacer, eat, hydrate, pace yourself and you have the right gear and sometimes the required gear so that you can stay strong and stay in the race for them.
00:09:20.052 --> 00:09:26.373
Most races will have some kind of required gear for the runner, but they'll also have required gear for the pacer.
00:09:26.373 --> 00:09:40.769
You don't want to be the reason your runner gets pulled from the race or DQ'd, so definitely make sure, as you're taking care of yourself, that you also look at the required gear and make sure you have your required gear on you as well.
00:09:42.373 --> 00:09:48.649
During a 100 mile race one time I paced a runner for a short while who hit a mental low at mile 90 of 100.
00:09:48.649 --> 00:09:50.533
She was convinced she couldn't finish.
00:09:50.533 --> 00:10:00.265
It was a case of reminding her of how far she'd come and we broke the remaining miles into smaller, manageable goals of one mile at a time.
00:10:00.265 --> 00:10:06.003
Make it to the next mile, walk, run, crawl, whatever it is one mile at a time.
00:10:06.003 --> 00:10:10.592
Every time we finished a mile we stopped and we had a little party.
00:10:10.592 --> 00:10:21.731
Ultimately, she found her strength and crossed that finish line, breaking it up into those smaller chunks, doing whatever you need to do to get your runner across the line.
00:10:23.059 --> 00:10:25.466
Pacing, though, isn't just about helping someone else.
00:10:25.466 --> 00:10:29.547
It's also a deeply rewarding experience for you as the pacer.
00:10:29.547 --> 00:10:33.684
Pacing teaches you the value of perseverance and teamwork.
00:10:33.684 --> 00:10:40.943
Seeing your runner push through their lowest moments can be really inspiring to you in your own running journey.
00:10:40.943 --> 00:10:48.039
Pacing also creates a unique bond between you and your runner.
00:10:48.039 --> 00:10:49.880
I promise you it will.
00:10:49.880 --> 00:10:53.061
If you haven't paced anyone yet, go out and try it, and you'll see what I mean.
00:10:53.061 --> 00:11:02.744
Sharing the highs and lows of an ultra really builds a sense of camaraderie that lasts long, long after the race is over.
00:11:02.744 --> 00:11:11.676
When you've given up your time and your effort and your focus to To go help somebody else with their goals, it's really rewarding.
00:11:11.676 --> 00:11:18.205
Supporting someone else reminds you that ultras are about more than just individual achievements.
00:11:18.205 --> 00:11:27.498
They're about a wider community of ultra runners, they're about shared experiences, and they're about celebrating the journey.
00:11:28.826 --> 00:11:35.359
If you've been paced, or you've paced someone before, I would love to hear your story.
00:11:35.359 --> 00:11:40.616
Share it on Instagram or Facebook and tag Choose to Endure.
00:11:40.616 --> 00:11:44.335
You might even get featured in a future episode.
00:11:44.335 --> 00:11:50.070
For sure, I will tell you that after pacing a friend of mine at a 50 miler.
00:11:50.070 --> 00:12:00.121
It really inspired me to tackle my own races during a time where I was feeling kind of down and a bit lacking in motivation.
00:12:00.121 --> 00:12:11.815
Watching her dig deep and overcome challenges reminded me of why we do this crazy thing and why it's worth it and why it's worth it.
00:12:11.836 --> 00:12:18.361
So to recap, as ever, here are four key takeaways about pacing in ultras.
00:12:18.361 --> 00:12:27.847
Number one pacing is about physical, mental and emotional support.
00:12:27.847 --> 00:12:29.830
It's a chance to help someone else achieve their goals.
00:12:29.830 --> 00:12:37.520
Number two great pacers understand the runner's goals, help create the plan, help stick to the plan.
00:12:37.520 --> 00:12:44.465
They stay positive and they watch out for warning signs of any deviation from the runner.
00:12:44.465 --> 00:13:02.142
Number three pacing with confidence and empathy means communicating clearly, adapting to the runner's needs, celebrate those small wins and, for goodness sake, make sure, as the pacer, you take care of yourself as well.
00:13:02.142 --> 00:13:13.879
Number four pacing is a powerful reminder of the grit, connection and the community that makes ultra running so special.
00:13:16.385 --> 00:13:17.450
Absolutely love pacing.
00:13:17.450 --> 00:13:21.927
If you've never done it, I highly suggest you go find someone or somewhere to pace.
00:13:21.927 --> 00:13:28.287
There are even races where you can show up unattached and jump in to anybody that needs pacing.
00:13:28.287 --> 00:13:35.609
I think it's just a brilliant thing to do while you're out looking for some races like that and browsing the internet.
00:13:35.609 --> 00:13:41.775
Don't forget to subscribe to the show here and that way you can get notified each time a new episode drops.
00:13:41.775 --> 00:13:48.556
And if you're enjoying what you hear, definitely feel free to follow, share and leave a review.
00:13:48.556 --> 00:13:50.522
That really would mean the world to me.
00:13:50.522 --> 00:13:52.431
Your support helps grow.
00:13:52.451 --> 00:14:06.655
The podcast connects more runners to this amazing ultra community we're all a part of and spreads the word to those who could benefit from the information, like pacing, that we share right here on the podcast.
00:14:06.655 --> 00:14:14.636
You can find us on instagram and facebook at choose to endure, or visit us anytime at ChooseToEndurecom.
00:14:14.636 --> 00:14:22.958
I would love to hear from you, whether that's to say hello, to suggest a topic or even to share your story.
00:14:22.958 --> 00:14:31.159
That way we can get it featured on the website, or we can get you as a guest onto the show here and we can have a chat.
00:14:31.159 --> 00:14:35.889
You can email me directly at info at choosetoeendurecom.
00:14:35.889 --> 00:14:43.447
I promise you, interacting with listeners, just like you, is one of my favorite parts of doing this show.
00:14:43.447 --> 00:14:52.886
So until next time, run long, run strong, go find someone a pace and keep choosing to endure.
00:00:00.420 --> 00:00:05.751
00:00:05.751 --> 00:00:07.113
00:00:07.113 --> 00:00:21.794
00:00:21.794 --> 00:00:24.125
00:00:24.125 --> 00:00:26.532
00:00:26.532 --> 00:00:38.069
00:00:39.131 --> 00:00:48.302
00:00:48.302 --> 00:00:58.189
00:00:58.189 --> 00:01:02.262
00:01:02.262 --> 00:01:09.368
00:01:09.368 --> 00:01:12.760
00:01:12.760 --> 00:01:18.311
00:01:18.311 --> 00:01:34.221
00:01:34.221 --> 00:01:50.665
00:01:50.665 --> 00:01:54.534
00:01:54.534 --> 00:02:01.793
00:02:01.793 --> 00:02:11.872
00:02:16.241 --> 00:02:17.867
00:02:17.867 --> 00:02:23.072
00:02:23.072 --> 00:02:27.390
00:02:27.390 --> 00:02:42.252
00:02:42.252 --> 00:03:02.854
00:03:02.854 --> 00:03:25.760
00:03:25.760 --> 00:03:34.885
00:03:35.967 --> 00:03:39.925
00:03:39.925 --> 00:03:54.246
00:03:54.246 --> 00:04:05.211
00:04:05.211 --> 00:04:06.473
00:04:06.473 --> 00:04:07.641
00:04:07.641 --> 00:04:09.306
00:04:09.306 --> 00:04:13.122
00:04:14.343 --> 00:04:17.951
00:04:17.951 --> 00:04:23.206
00:04:23.206 --> 00:04:29.843
00:04:29.843 --> 00:04:33.910
00:04:33.910 --> 00:04:45.994
00:04:45.994 --> 00:04:48.422
00:04:48.422 --> 00:04:58.971
00:04:58.971 --> 00:05:05.192
00:05:05.192 --> 00:05:15.105
00:05:15.105 --> 00:05:25.769
00:05:25.769 --> 00:05:34.334
00:05:34.334 --> 00:05:41.132
00:05:41.132 --> 00:05:47.680
00:05:47.701 --> 00:05:50.545
00:05:50.545 --> 00:06:27.870
00:06:27.870 --> 00:06:36.553
00:06:36.553 --> 00:06:39.636
00:06:39.636 --> 00:06:45.077
00:06:45.077 --> 00:06:56.286
00:06:56.307 --> 00:07:11.271
00:07:11.271 --> 00:07:20.267
00:07:20.267 --> 00:07:30.531
00:07:30.531 --> 00:07:36.293
00:07:36.293 --> 00:07:40.810
00:07:40.810 --> 00:07:43.389
00:07:43.389 --> 00:07:44.865
00:07:45.740 --> 00:07:49.471
00:07:49.471 --> 00:07:53.771
00:07:53.771 --> 00:07:58.651
00:07:58.651 --> 00:08:06.391
00:08:06.391 --> 00:08:09.048
00:08:09.048 --> 00:08:11.786
00:08:11.786 --> 00:08:15.865
00:08:15.865 --> 00:08:16.749
00:08:16.749 --> 00:08:20.769
00:08:20.769 --> 00:08:24.187
00:08:24.187 --> 00:08:26.860
00:08:26.860 --> 00:08:34.303
00:08:34.303 --> 00:08:44.994
00:08:45.640 --> 00:08:50.373
00:08:50.373 --> 00:08:53.850
00:08:53.850 --> 00:08:57.248
00:08:57.248 --> 00:09:04.693
00:09:04.693 --> 00:09:08.085
00:09:08.085 --> 00:09:20.052
00:09:20.052 --> 00:09:26.373
00:09:26.373 --> 00:09:40.769
00:09:42.373 --> 00:09:48.649
00:09:48.649 --> 00:09:50.533
00:09:50.533 --> 00:10:00.265
00:10:00.265 --> 00:10:06.003
00:10:06.003 --> 00:10:10.592
00:10:10.592 --> 00:10:21.731
00:10:23.059 --> 00:10:25.466
00:10:25.466 --> 00:10:29.547
00:10:29.547 --> 00:10:33.684
00:10:33.684 --> 00:10:40.943
00:10:40.943 --> 00:10:48.039
00:10:48.039 --> 00:10:49.880
00:10:49.880 --> 00:10:53.061
00:10:53.061 --> 00:11:02.744
00:11:02.744 --> 00:11:11.676
00:11:11.676 --> 00:11:18.205
00:11:18.205 --> 00:11:27.498
00:11:28.826 --> 00:11:35.359
00:11:35.359 --> 00:11:40.616
00:11:40.616 --> 00:11:44.335
00:11:44.335 --> 00:11:50.070
00:11:50.070 --> 00:12:00.121
00:12:00.121 --> 00:12:11.815
00:12:11.836 --> 00:12:18.361
00:12:18.361 --> 00:12:27.847
00:12:27.847 --> 00:12:29.830
00:12:29.830 --> 00:12:37.520
00:12:37.520 --> 00:12:44.465
00:12:44.465 --> 00:13:02.142
00:13:02.142 --> 00:13:13.879
00:13:16.385 --> 00:13:17.450
00:13:17.450 --> 00:13:21.927
00:13:21.927 --> 00:13:28.287
00:13:28.287 --> 00:13:35.609
00:13:35.609 --> 00:13:41.775
00:13:41.775 --> 00:13:48.556
00:13:48.556 --> 00:13:50.522
00:13:50.522 --> 00:13:52.431
00:13:52.451 --> 00:14:06.655
00:14:06.655 --> 00:14:14.636
00:14:14.636 --> 00:14:22.958
00:14:22.958 --> 00:14:31.159
00:14:31.159 --> 00:14:35.889
00:14:35.889 --> 00:14:43.447
00:14:43.447 --> 00:14:52.886
