Preparing to Run a Relay Race

Running relay races can be a lot of fun. And here in the Northwest, there are many great 24-hour relays looming in the months ahead. Besides the difference in training frequency and intensities leading up to a relay, preparation reaches into many areas. When preparing for a relay, the captain is usually responsible for the logistics of having enough team members, team transportation (vans), registration, and any other major items such as lodging or volunteers. So what else is there to think about before the big day? A lot!

When preparing for a relay, runners have to think about a number of things. Most relays have the same basic principles. A team of 12 runners (more or less) is assembled, and each person runs a few legs spanning an extended period of time. This is much different than preparing for a marathon, in which you can eat a pre-race meal, take off, finish a few hours later, and grab another fully digestible meal. During a relay, you are running more than once within a limited number of hours. The typical relay runner will run three legs in about 36 hours. What exactly do you need to be fully prepared?

According to Susan Gallagher, veteran runner and co-owner of Gallagher Fitness Resources in Salem, OR, your personal items should fit nicely into one small bag. More baggage means less room for bodies to stretch and recover between race legs. So be courteous to your team members by taking up a small amount of space with personal items. The hardest part about a relay race is the on-again-off-again nature. Running at maximum intensity and then sitting in a cramped van for hours can do damage to your legs, and make you feel tight and sluggish. Limit muscle cramping and stiffness by staying well-hydrated and well-nourished. And stretch those legs whenever you get a chance. Drink water often and drink an electrolyte solution after each leg you run. Be sure to have nutritious foods such as bananas, whole wheat bread with turkey or peanut butter, and other easy-to-grab, easy-to-digest foods. Don't fill up on too many energy bars, as this can cause gastrointestinal distress and make you feel worse come run time. Eating something your system isn't used to will most likely cause backlash in your stomach and could make your run miserable. If you have a chance to jump out of the van during each runner exchange, stretch your legs. Gallagher also suggests bringing a "go-with-the-flow" attitude. There will be bumps in the road (literally) and not everything will go as planned. So be ready to adjust and enjoy the race.

The following lists contain great suggestions from Susan Gallagher, as well as recommendations from various relay sites.

Group Needs

The group should have the following items:

- Headlamps
- Flashlights with extra batteries
- Stop watch and pencils
- Relay handbook
- First Aid kit
- Antibacterial soap (for all those portable toilets)
- Extra garbage bags
- Items to fix a flat tire
- Vaseline
- Bug spray
- Over-the-counter drugs such as ibuprofen and acetaminophen
- Sore muscle rub
- Instant ice packsScissors
- Ace bandageTarp
- Paper towels
- Reflective tape
- Reflective vests

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Individual Needs

Here's what the individual runner should pack:
- A set of running wear for each leg, plus an extra set (t-shirt, shorts, pants, socks)
- Extra pair of running shoes
- Extra socks for between running times to keep your feet warm and dryFlip-flops to air your feet out
- Warm-up pants for down time
- Electrolyte replacementSafety pins for bib numbers
- Sunglasses
- Deodorant
- Toothbrush and toothpaste
- Soap and shampoo
- Towels and washcloths
- Lip balm
- Personal medications
- A small cooler full of EASILY digestible food (this is not the time to try new foods — pack what you like and what will easily digest)
- Spending money
- Cell phone and car charger
- CameraMusic
- Sleeping bag or blanket and pillow
- Hand wipes

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