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From Fellrnr.com, Running tips
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The Umstead 100 consists of 8 laps of 12.5 miles each, with a major aid station that is visited at the end of each lap. This format provides an ideal opportunity for supporting the runners in the race and helping them with the issues they encounter. Due to problems with my skin ([[Epidermolysis Bullosa]]), I was unable to compete in 2011 and instead helped at the main aid station (#1) overnight. It was both inspiring and humbling to see the courage and determination of the runners. From running Umstead several times in the past, I knew there was a huge effort that went into organizing the race and supporting the runners, but spending the night in the aid station revealed a level of dedication I was previously unaware of. My role was to help the head aid station volunteer Guido, and the Red Cross folks. I checked the status of the runners coming through, offered advice and helped runners recover from minor problems. I was deeply grateful to have the more experienced medical staff available to handle the real problems and for their ability to discern the severity of the runner's problems. During my time at the aid station, I noticed several recurring issues.
* '''Hypothermia'''. I saw a small number of serious hypothermia which could have been dangerous without the intervention of the medical staff. I also saw a much larger number of minor hypothermia issues in runners which impaired performance and causes a lot of suffering. I believe that in all cases the hypothermia could have been easily avoided by taking sufficient clothing when the sun starts going down. The temperatures were in the 40s around sundown, dropping to the mid-30s overnight. This is a deceiving temperature, as people tend to wrongly associate hypothermia with extreme cold. Even with the temperatures in the upper 40s, a runner who has been moving for over 12 hours has few reserves to help them stay warm. Combined with insufficient and damp clothing, runners can quickly became chilled. Any drop in pace, which is not uncommon around sundown, also causes a drop in body temperature. Changing into dry clothes, adding extra layers and carrying a spare top or jacket would have prevented these issues. For runners with pacers, the pacer can act as a mule and carry some extra clothes. (Some races disallow pacers, and some disallow pacers from acting as a mule.) Using a windproof and/or waterproof jacket is especially useful as it can be zipped and unzipped to regulate the runner's body temperature.
* '''Blisters'''. I was surprised by the number and severity of blisters at Umstead, especially given them mild conditions. While things like taping or bursting the blisters may help a little, they are the equivalent of splinting a broken leg; it helps, but prevention should be the focus. See [[Blister Prevention]].
** My dislike of duct tape for taping feet was increased at Umstead. The duct tape seemed to keep the skin under the tape quite wet, the tape tended to form creases, and the adhesive was not strong enough for a good bond.
