Navigating aid stations of a road race can sometimes be challenging and frustrating, particularly if you are very thirsty and tired, and your ability to maneuver quickly is diminished in the later parts of the race.  Here are seven tips to effectively and efficiently run through an aid station every time:

1) Anticipate the aid stations

There are two easy ways to know where aid stations are located on the race course: 1) study the course map before the event so you have a general idea where the aid stations are located, and 2) pay attention during the race and look for signs indicating you are approaching an aid station. It is advisable to do both.

2) Know what you want

Do you want just water?  Is the water at the end or the beginning?  How much do you need, meaning, do you need extra to help get down a gel or just a little bit to wet your mouth?  If you decide what you want and need from the aid station, then you can formulate a plan on what to do when you go through it.

For example, if you want just a water and water is towards the end of the water stop, then be sure you run in the middle of the road until the water section of the station begins.  Then start drifting towards the aid station table (as opposed to making an abrupt turn).  This will help you in multiple ways, namely: avoid tripping over other runners in the aid station, less likely to get spilled on by other runners, and be less likely to trip over or slip on cups on the ground.

3) Be aware of your surroundings

At the risk of pointing out the obvious, but worth the reminder nonetheless, you are not the only person running the race! Before making your move towards the aid station tables to grab a cup, take a peek to each side and slightly behind you.  If you don’t do so, then you increase the risk that someone may accidentally trip you or you may accidentally trip someone else.  Remember, you are running a race and the further into it you are, the more your coordination will decrease as the fatigue builds. You won’t be as spry as you are in normal conditions!

4) Consider slowing down

Assuming you are not very experienced at road racing, think about slowing down to pass through the aid stations in a controlled manner. Weigh the tradeoff between going too fast and not getting all of what you need (and/or spilling all over yourself) versus going slower, getting what you need, and consuming it effectively and efficiently. You will not add much to your total race time by briefly slowing down and you will have a more enjoyable race. Not slowing down while getting the most out of an aid station comes with experience.

5) Get a good “hand-off”

Aid stations will often be staffed with volunteers handing out cups, and other times the cups will be left on the table.  If a volunteer is handing out cups, then go to them because it is easier and faster. To get the most out of the exchange, make eye contact with the volunteer you plan to take the cup from and extend your hand a few feet in front of them. Slow your pace a bit and gently wrap your hand around the cup and smoothly take it from the volunteer to minimize spillage.  If you want to be courteous and tell the volunteer “thank you.”  After all, they are volunteers and they are helping make your race a better experience.

6) Master the art of drinking out of the cups

Once you have the cup comfortably in your hand, squeeze the top of it to make a “V” shape.  Holding the cup in this manner will enable you to drink from a smaller opening which both minimizes spillage and helps prevent liquid from getting in your nose.

7) Be polite and considerate

This is just a good habit to develop, in general.  But when it comes to a road race, remember that each volunteer on the course has donated their valuable time and energy to serve the participants–you. So thank them whenever possible.

Further, many events have garbage cans or boxes immediately after the aid stations. If they do, then make a concerted effort to toss your cup in the garbage. While it is perfectly acceptable to throw your cup on the ground, take care to ensure you do not hit a spectator or another runner, and try to toss it where other runners cannot trip over it.

The easiest way to master these principles is to practice.  Many of them can be done with a friend, but simply entering a race and getting out and doing them during events will help you the most.