So You’re Pacing a Trail Runner, Now What?

If you’ve never paced someone in a trail race before, first of all, congrats, you’re about to be part of something wild. Pacing is not just running alongside your friend; it’s stepping into their pain cave with snacks and jokes and somehow helping them come out the other side. At Javelina and races like it, having a pacer can be the difference between finishing strong or spiralling into the cactus, wondering why you signed up in the first place.

Here are a few things I’ve learned about pacing and some good questions to ask your runner before the big day.

How do they want you to run with them?
Some runners prefer to have their pacer just ahead, giving them a target to chase. Others want you right beside them, chatting and keeping the vibe alive. It’s not about your preference; it’s about what will keep their legs moving forward at 2am when the desert coyotes start to sound like motivational speakers.

Who’s steering this ship?
Sometimes your runner wants you to be the navigator, thinking about aid station distances, making sure you don’t miss a turn, and keeping an eye on cutoffs. Sometimes they want to do the mental math themselves. Ask them upfront. The last thing anyone needs at mile 80 is two people arguing about whether the turn was 300 meters back.

Fuel, fuel, fuel
You’re not their parent, but you kind of are for those miles. Remind them to eat and drink even when they insist they’re fine. A good trick is to ask a question like, “When was the last time you ate?” instead of telling them what to do. It keeps things friendly while still making sure they don’t bonk.

Positivity is your job description
Your runner might cry. They might swear. They might declare they’re dropping out every mile. You don’t have to sugarcoat everything, but you do need to keep things hopeful. Share a story, distract them, count down to the next aid station, or pull out the “look how far you’ve come” pep talk. Little sparks of encouragement can carry someone a long way.

Remember, It’s Not a 10k PR
Many first-time pacers get anxious about not being fast enough. But here’s the thing: by the time you’re allowed on course, your runner has already been grinding for hours, sometimes all day. Their “fast” is not the same fast you’re picturing. Odds are, you’ll be power-hiking stretches, jogging steadily, and stopping at aid stations long enough for three snacks and a bathroom break.

Your job isn’t to blaze down the trail; it’s to move with them. Think company, not competition. And if you’re still worried, remind yourself: if you can comfortably do long runs in training, you’re more than prepared to pace. The runner is the one deep in the pain cave — you’re the light that helps guide them out.

Essential
This one’s essential. Bring your own fuel, water, headlamp, layers, all the things. If you show up unprepared, you’ll both suffer. Take care of yourself so you can actually be useful. Pacing isn’t a free ride; it’s a mini ultra of your own.

And finally, be flexible
What your runner thinks they want at mile 60 may change at mile 90. They might beg you to chatter away, only to snap two minutes later because your voice is suddenly annoying. Roll with it. The best pacers can read the room, or in this case, the trail.

What the Pros Would Tell You

Courtney Dauwalter: Tune into emotions like a radar. Sometimes your runner needs a goofy joke, sometimes they need silence. Learn to read the room.

David Roche: Be fit enough yourself. If you can’t keep up when it matters, you’re not helping. Train smart so you’ve got legs for the late miles.

Tom Evans: Know the course and stay flexible. Pacing isn’t just about hitting splits, it’s about rolling with the terrain and adapting in the moment.

Ruth Croft: Remember the body breaks down before the lungs do. Respect fatigue and keep the effort sustainable so you don’t grind them into the dirt.

Quick Pacer Checklist
Before the race
☐ Run with your runner at least once to learn their rhythm
☐ Know the race rules, cutoff times, and where you can join them
☐ Study the course map and aid stations

Gear for you
☐ Headlamp and spare batteries
☐ Fuel and hydration for yourself (don’t mooch theirs)
☐ Weather layers and a light pack
☐ Comfy shoes you’ve tested on trails

On the trail
☐ Ask how they want you positioned (ahead or beside)
☐ Keep tabs on the time between food and drink
☐ Be the map brain if they want it, otherwise keep quiet
☐ Keep it positive, but authentic
☐ Watch for red flags like confusion or staggering
☐ Stay flexible if their mood or needs change

Mindset
☐ Remember it’s not a 10k PR, they’re slower than you think
☐ You’re there to support, not to shine
☐ You can’t fix every problem, but you can keep them moving
☐ Celebrate the small wins, every single mile

Pacing is one of the most rewarding roles you can play in an ultra. You’re the calm in the storm, the snack sherpa, the pep-talk machine, and the steady legs when your runner feels like they’re falling apart.

What about you? Have you paced before? What’s the one piece of advice you’d add to this list? Drop it in the comments so the next batch of pacers heading out to the trails can learn from your experience.