What You Need to Know

Photo from Down Town Cave Spring by Pete Schreiner

We will start with a few basic rules for the Southern States

Yes, I know this is a lot of rules for a trail run, but this is not your standard ultra. Due to the very nature of a run spread over 200 miles, it’s necessary to maintain a high degree of control for everyone’s safety. Please bear with us and carefully read and understand all this. If you have questions, contact us. These rules are for your safety and the safety of others. I hope we never need to disqualify anyone. Full details and rules will be found in the runners manual. Please read it!

  1. All decisions of the Race Directors are final. Aid Station Captains have the authority to act as on-location race directors, but the RDs have final say on all decisions.

  2. You may not cut the course. There are NO “bushwhacking” sections. You must stay on the marked trails at all times. It’s your responsibility to know and stay on the course. The course will be very well marked. If you do not run the course as marked you will not be considered a finisher. Be sure your GPS tracking device has the course downloaded and says charged. There are NO time adjustments for getting off course.

  3. You must complete the course on foot, with no assistance from vehicles, bicycles or other runners and no Skateboards on road sections. (Is it really necessary to add this?)

  4. Headphones: Headphones are acceptable while on the trails. Do not wear them on any of the road sections or when crossing roads. Remove your headphones when approaching an aid station. We can’t communicate if you can’t hear us.

  5. Road Sections: Run TOWARDS ONCOMING TRAFFIC on all road sections. (On the left side of the road.) Run on the shoulder if the road has one. Stay close to the edge of the road or in the grass if there is no shoulder. Run single file, at all times, on all road sections.

  6. Reflective Clothing or Reflective Gear, or a Headlamp with a rear red light: Runners are required to wear reflective gear at night on all road sections. A rear facing, red headlamp is also acceptable. Runners not having reflective gear or rear light may be immediately disqualified. Plan ahead!

  7. Crew Access Aid Stations: Your Crew may meet you at all crew accessible aid stations. Your crew MAY NOT provide aid or assistance of any king outside the aid station location.

  8. Your Crew: You are responsible for the behavior of your crew! Your crew MUST follow the directions of the aid station captain. Aid station food and shelter is for runners and pacers ONLY!! Be sure your crew understands they may not remove food or drink from the aid station. Your crew may NOT enter the aid station without YOU. They may accompany you into the aid station and assist you while there.

  9. Young Children and pets ARE NOT ALLOWED in any actual aid station tent or pavilion, at any time. Aid stations will be very busy with runners, volunteers, pacers, and crew members working to get everyone taken care of as efficiently as possible. If you have small children with you, please keep them outside of the actual aid station so they don't get knocked over in the hustle and bustle.

  10. Your crew may get your drop bag before you arrive at the aid station to have you supplies ready for you. Drop Bags will be on a tarp or under a tent away from the aid station tent or pavilion.

  11. Trekking Poles: Poles are allowed for all runners. In fact, we encourage all runners to use them. Some sections of trail are very steep. The poles help maintain stability and prevent you from sliding backward, especially on muddy trails. When not in use, close or fold them to their smallest size and stow them in a pack if possible. This is for the safety of others. When you are not using the poles, DO NOT Run with the poles fully extended! Poles may be left at an aid station and placed in your drop bag to be picked up later.

  12. Pacers: All runners may have pacers starting at High Point (Georgia) Aid Station at mile 71.4. Pacers may only start pacing at Crew Accessible aid stations. Pacers must stop pacing at crew accessible aid stations. Any runner over 65 years of age may have a pacer the entire race. (See the section on “Rules for Pacers” for full instructions.)

  13. Medical Assistance: If you require an IV or oxygen at any point during the race, your race is over. (Yes, that includes those little oxygen things you can buy at gas stations. If you are caught with one of those, you will be immediately disqualified.

  14. If medical personnel determine that you are not physically able to safely continue the race you must stop immediately. Aid Station Captains and Medical Staff decisions are final. Do not argue with them. That could change a DNF to DISQ!

  15. Rude Behavior: Being rude, discourteous, or otherwise annoying the race volunteers or staff is grounds for disqualification. Being rude or annoying to other runners or anyone else on the course, such as bicyclists, horseback riders and hikers will not be tolerated. Yes, some sections of the Pinhoti in Georgia allow horses. They are not allowed on the Pinhoti in Alabama, but we will use several sections before reaching Coleman Lake Aid Station where horses are allowed. Be courteous please.

  16. No littering: Ever. Immediate disqualification!!! If you leave an aid station with a cup, carry it to the next aid station. Littering will not be tolerated!

  17. Stashing Food: DO NOT allow your crew to stash food, drink, or other supplies anywhere along the course. Aid may only be given in Aid Stations.

  18. Crew Vehicles: All crew vehicles must display a Southern States 200 Crew Car Pass on the dash of the car at all times. It must be clearly visible and must show the name and number of the runner they are crewing. Cars not displaying the Car Pass will not be allowed in aid stations.

  19. Dogs: Dogs are not allowed to run with any runner or pacer at any time during the race. There are no exceptions.

  20. Dogs are not allowed in ANY AID STATION. If your crew has a dog with it, the dog MUST stay in the crew vehicle or at your personal aid station.

  21. Crew Parking: Crew vehicles may park at any Crew Accessible Aid Station. Snake Gap is a large trailhead with adequate room for crew parking. We will have a volunteer directing your crew where to park. Be sure they park as directed.

  22. CREWS, do not arrive at the aid station parking area or trailhead more than 30 minutes ahead of your Runner. Watch live tracking and estimate when to arrive. If you do reach the area early, which is a good idea, find a safe place to park, away from the aid station, and wait.

  23. Rude behavior: Smile, have fun, enjoy the amazing trails of North Georgia and Alabama, no matter how rotten you feel. Please remember, the volunteers have given up an entire day, many an “entire week” to help YOU finish this run. Be nice to everyone. If you are not happy with something, do not discuss it with volunteers. EVER! If you feel you must complain about something, vent your anger to one of the Race Directors. AFTER THE RUN!

  24. Government ID: All runners must provide a government issued photo ID at check-in to prove age and gender. If you do not have an ID, you will not start!

  25. All Runners must run as the gender specified on their Legal ID.

Rules for Pacers

As previously stated, all runners may have pacers starting at High Point (Georgia) Aid Station at mile 71.4. Pacers may only start pacing at Crew Accessible aid stations. Pacers must stop pacing at crew accessible aid stations. Pacers may start at any crew accessible aid station after mile 71.4.

  1. Runners, your Pacer Must wear the “Pacer Bib” while pacing. You will be given ONE pacer bib at check-in. This bib must be passed from pacer to pacer if you have multiple pacers.

  2. Pacers must sign a “Pacers Release” before pacing. All Crew Accessible aid stations will have the release forms available for pacers.

  3. Pacers must notify the appropriate aid station personnel (The Volunteer checking runner in and out) when they start pacing and when they stop pacing. Failure to do so may result in the disqualification of your runner. (We must know who is on the course at all times.)

  4. Runners and pacers MUST stay together. If your pacer is having trouble keeping up, you, the runner, must slow down and stay with your pacer. Pacers must stay with you, the runner they are pacing.

  5. Pacers are required to carry all the Mandatory Runner Gear at all times when packing. Placers are subject to random gear checks, same as are the runners.

  6. As runner and pacer approach an aid station and are within two hundred to three hundred yards, pacers are allowed to run ahead to the aid station to get the runners gear ready.

  7. Any runner 65 years of age, or over, may have a pacer the entire race. That persons pacer must still start and stop at crew accessible aid stations.

Dropping Out

Unfortunately dropping out of 200 mile races is as much a part of ultra-running as flowers are to spring. OK, maybe “storms in spring” would be a better metaphor, but whichever you prefer, it happens. If you must drop, do not just leave. You MUST go to an aid station to drop. We must know you are dropping. (And you must Return your SPOT Tracker!) Tell the Southern States 200 Aid Station Captain, or the volunteer checking runners in and out, that you are dropping. You will be marked as DNF. If you fail to do this, a few hours later, you may have some very mad search and rescue people knocking on your door. You will also be Disqualified.

Don’t give up too easily. Before you DROP, make your way to the next aid station and sleep. You can sleep any time or any place you choose, but if you make it to an aid station you will be able to eat some food and rehydrate. This will help you recover while sleeping. It’s amazing what an hour or two of sleep can do.

Cutoffs: Southern States 200 Cutoffs are very generous. A strong walker can finish the course, staying under cutoffs, and never run a step. We give our runners every possible chance to make the finish by the cutoff. If you are trained, stay hydrated, stay fueled and sleep, you can finish.

Weather in the Southeast

The Georgia and Alabama area can exhibit extreme weather - heat, cold, wet, dry, high winds, hail, sleet, rain severe thunderstorms, tornadoes. Mountain storms in Georgia and Alabama mountain can be frightening. The temperature drops dramatically. You can easily become hypothermic with no aid station for miles. That’s why we require a rain jacket. Be Prepared!

A little weather example - The 2023 Lake Martin 100, Late March - Many tend to underestimate the potential for bad weather in the Southeast. Let me provide an example, The following is the weather runners encountered over a single 32 hour period. The Lake Martin 100 started Saturday at 6:30 AM, in a narrow gap between severe thunderstorms. The high Saturday approached 90 deg. Saturday night, at about 1:30 AM runners were hit by a hailstorm. At about 3:00 AM they were hit by a second hailstorm. The second was very bad. Every car at the start area was damaged. So many leaves and pine needles were stripped from the trees the ground looked like green carpet. Sunday morning, a little after sunrise, somewhere between 8 and 12 inches of rain fell over 2 hours. This is not an exaggeration. At least it was warm. Storms in the Georgia mountains are another story. Some of the coldest races I have ever run were in the North Georgia Mountains in the spring and summer. Even on July 4th Weekend! Ask anyone that has run Merrill’s Mile out of Dahlonega, Georgia, more than once or twice. As stated before “BE PREPARED!”

Course & Navigation

The mountains in the Southeast may be small, but they are rugged. Single track trails require your full attention to avoid falling on your face. The course will be marked with flagging with reflective tape, yard flags with reflective tape, and arrow signs at intersections. We will thoroughly mark 100% of the course. Theoretically, you should not need any navigation aids to stay on course. Unfortunately, things happen. Storms, animals and people mess with course marking. Sometimes intentionally alter course marking. Reversing one sign can make a real mess. And then there is the effects of sleep deprivation and exhaustion after 3 or 4 days of continuous movement. Know how to use Gaia or other GPX navigation aids.

In the inaugural Southern States 200, while delivering aid stations supplies ahead of runners, I found three places where someone had altered the signs and flagging with the intent of sending runners far off course. Fortunately we were able to replace the signs and the 1/2 mile of flags that were pulled up in each case before runners arrived. Obviously, there is no guarantee we will always catch such vandalism. Know how to use that GAIA App.

This is a Cupless Event

We will not provide “Cold Cups” at any aid stations for any cold drinks. That includes drinks such as water, Tailwind, cokes, pickle juice, etc. We will provide “Hot Cups” for hot soup, broth, coffee, hot chocolate, etc. There are a variety of easy to carry, lightweight cups available. The easiest to use are those soft cups with a ring on one side so they can be attached to a carabiner on your pack. I have used this Altra cup for all my races for the last two years. It’s always there when you need it. Any type of flask or water bottle will work too, or anything else you are comfortable drinking out of.

Drop Bags

Runners may have drop bags at all Drop Bag Aid Stations. (That makes perfect sense.) We will accept drop bags up to 12” X 16” X 24.” Ice chests, anything made of Styrofoam, and large tubs will not be accepted. “Dry bags” make great drop bags, maybe the best. We will accept Dry Bags up to 40L. We will try to keep drop bags out of the weather, but storms or other conditions may make that impossible. PLEASE don’t use trash bags as drop bags. Someone could confuse your DB with “Trash” and throw it out. Trash bags are also prone to tearing while being moved around. Small bins and boxes are OK, but be sure to tape the lid securely using duct tape. If your crew is parked in the aid station, you are welcome to use the crew car as a personal aid station. You MUST check in before going to your car and again when leaving the aid station. A word of caution here, due to any number of causes, your crew may not arrive at every aid station ahead of you. They may not arrive at all. It’s best to send drop bags to the aid stations. Let your crew bring that “backpack” pack (the one we mentioned earlier) loaded with the extra items you might need.

All Drop Bags must be labeled correctly. They must have the following information “CLEARLY” printed on the drop bag in an easy to find location: The runners Name, the runners BIB number, the Aid Station the drop bag is to go to.

Many Ultrarunners, especially those new to “LONG” Ultras, put everything but the “Kitchen Sink” in their drop bags. You will realize after the race that you used very little of all that stuff you spent hours, sometimes days, packing. Have an extra headlamp or flashlight in nighttime aid station bags. Have backup batteries for all of your light sources. Start with one small handheld flashlight in your pack and a set of backup batteries for your handheld light and headlamp as an emergency backup. Extra calories are critical with aid stations as much as 20 miles apart. Throw in some extra gels, cookies, tuna packets, or other of your favorite snacks. If it’s hot, don’t pack “Reece’s Pieces!” Pay close attention to the weather forecast for the race weekend. Weather can destroy your run quicker than any other factor. Have extra dry clothing in your bags. Even if there is 0% chance of rain during the race, carry an emergency poncho from the start. It’s also a good idea to have a change of shoes and socks.

Required Gear

Each runner is required to carry the following items with them at all times during the SS200 run. When you check in at the start we will check to see that you have this stuff with you! Runners will also be subject to spot checks at any time during the run. If you do not have these items with you, you will likely be disqualified.

1) Water filter bottles such as Katadyn's BeFree. LifeStraw, or Salomon's Soft Flask XA Filter.

2) 24 oz. of water at the start of all sections. Minimum.

3) 400 extra Calories

4) Electrolytes

5) A light rain jacket or poncho.

6) Space Blanket

7) Collapsible Cup, collapsible flask or water bottle.

8) Cell Phone and a method of charging (battery packs and charging cord)

9) GPS Enabled Device with the course file loaded. Since you already have to carry a smartphone, that's the simplest option.

10) Headlamp w/ extra batteries or method of charging

11) Whistle, most running vests have one attached.

12) Warm hat or buff

13) Long sleeve top

14) gloves

15) SpotTracker (we provide)

Depending on the weather and forecast the following items might be added to the required list. Have them available, just in case.

16) Upper insulated layer (Fleece)

17) Long rainproof lower layer

18) Rain jacket with hood

We do not require you to carry an excessive amount of water on the run. The is an abundance of creeks and streams all along the course. The exception is along ridges. Keep your bottles topped off for the first 65 miles of the run. Much of this section of the Pinhoti trail follows ridgelines.

Recommended Gear

1. Gaiters

2. Trekking poles

3. Cap or sunhat

4. Sunglasses

5. Extra LED flashlight and extra batteries

In your pack:

1. A change of Socks

2. Toilet Paper in a zip lock baggie

3. Alcohol wipes

4. Extra zip locks for phone, trash, etc

5. Long Pants

6. Long sleeve layer

7. Anti-Chafe cream

8. Moleskin or other tape

9. Driver’s License & Emergency contact list

In your dropbags:

With 12 dropbag aid stations, we recommend having a variety of potentially critical items in each bag.

1. Dry long and short sleeve tops

2. Towel and washcloth

3. Alcohol wipes

4. Long Pants

5. Rain Jacket with hood

6. Extra Fleece layer

7. Sunscreen

8. Anti-chafe cream

9. Medications

10. Extra contact lenses

11. Extra Batteries and charging cord

12. Extra Toilet Paper in a baggie

13. Extra zip locks for phone & trash