Aid Station
On-course stops offering water, sports drinks, gels, and sometimes medical support.
Understanding Aid Station
Aid stations are on-course support points in road races and trail events where runners can grab water, sports drinks, gels, and sometimes food. In larger races, aid stations are staffed by volunteers who hand cups to runners at speed. In ultras, aid stations are more like buffets with real food, medical support, and drop bags.
Road race aid stations are typically placed every 1–2 miles and alternate between water and sports drink (Gatorade, Nuun, etc.). They're marked on course maps and announced by race volunteers. Learning to drink while running — pinch the cup top, sip, toss — is a skill worth practicing.
Ultra aid stations are a different world: PB&J sandwiches, broth, potatoes, fruit, candy, hot coffee, medical checks, and a place to sit for a moment. Some ultra runners linger too long at aid stations (called "aid station creep") and lose significant time. Get in, get what you need, and get moving.
Key Facts: Aid Station
Key facts and insights about aid station that every endurance athlete should know.
Road races
Road races: every 1–2 miles with water and sports drink
Marathons
Marathons: aid stations at every mile after mile 1 (per USATF standards)
Ultra aid stations offer real food
Ultra aid stations offer real food: soup, sandwiches, fruit, candy, soda
Throwing cups on the ground at aid stati
Throwing cups on the ground at aid stations is acceptable — volunteers clean up
Pro Tips: Aid Station
Practice grabbing and drinking from cups while running — pinch the top into a spout shape
Walk through aid stations if you need to — 10 seconds of walking to hydrate properly is worth it
Know what sports drink brand the race is using and test it in training
Slow down slightly before the aid station to avoid collisions with other runners grabbing cups
Frequently Asked Questions About Aid Station
For races under a half marathon in mild weather, every other station (water) is usually sufficient. For marathons and hot-weather races, stop at every station. For ultras, grab something from every station even if it's just a sip. The formula: drink to thirst, and take in calories every 30–45 minutes for races over 90 minutes.
Absolutely. Handheld bottles, waist belts, and hydration vests let you drink whenever you want without slowing at stations. This is especially useful in races with crowded aid stations or if you use a specific nutrition product the race doesn't offer. Handhelds are common in half marathons; vests are standard in ultras.
Related Race Day Terms Terms
View all in Race Day TermsCorrals
Fenced sections at the start line grouping runners by expected pace to prevent congestion.
Chip Time
Your official time measured from when YOU cross the start mat, not the gun. What matters for PRs.
DNF (Did Not Finish)
Starting a race but not completing it. No shame — every runner has a DNF story.
Wave Start
Staggered starting format where groups of runners begin at timed intervals (every 5–15 minutes) to reduce congestion.
DNQ (Did Not Qualify)
A race result indicating the athlete finished but did not meet the qualifying standard for a future event, such as the Boston Marathon BQ time.
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