Handling Water Stations in Training

Water stations are where pace is most often lost and where pacing groups most often break up. Water stations and toilet breaks describes the race-day rules; this article describes how to prepare for them in training.

Practise drinking on the move#

• Practise drinking from a paper cup while running at target pace: squeeze the top of the cup to form a spout and take small sips.
• Practise opening and drinking from a small bottle without slowing down.
• In group sessions, simulate a water station along the route – for example at a convenience store or with a teammate handing out cups – and practise collecting drinks without breaking stride: one pacer collects drinks for the group while the leader holds the pace on the racing line.

Team procedure at a water station#

1. Announce the water station 200–300 metres ahead and which side it is on.
2. Move across early and gradually towards the station side – never cut across other runners at the last moment.
3. Assign: the designated pacer collects drinks for the team (and for runners who need help); the leader keeps running at plan pace.
4. Rejoin the group smoothly. Any seconds lost are recovered gradually over the next kilometres (see adjusting pace smoothly) – never with a sprint after the station.