Okay so it's time to get real. You just signed up for your first road relay and you have no idea what you got yourself into. What do you do? Panic? No, you should probably go for a run to get out any jitters, but you should be super excited!
I had just this reaction when I signed for the GAP Trail Relay, a 150 mile relay from Cumberland, MD to Pittsburgh, PA. I had never run a relay before but was excited for the challenge. The one thing that was exciting, and especially frightening was that depending on how you many runners are on your team, the amount of miles you need to run can change. Meaning that you're training for a race and have no idea how many miles you might be running. CRAZY!So how do you train for a race that you don't know the final distance. My advice is to train for the long game. If you train like you're going to be running a lot of miles, then you'll be ready for when for them but if you end up running less then you'll be ready to crush those miles.
Now for the good stuff, packing for the race. There are a lot more things to consider when packing for a relay. Here are my top five things to keep in mind when packing for your first relay:
1.) Pack a running outfit for each leg of the race
The biggest advice is that you need to pack a running outfit for each leg of the race. After you finish your legs you will mist likely be hot and sweaty. I bet you can't wait to put those wet clothes back on for your next leg...said no one ever. Having a new outfit for each leg will make sure you are comfortable, dry, and reduce the chances chafing when you run again.
2.) Look ahead at the weather
This might sound silly but seriously check it out! You will mostly likely have a leg of the race that is in the middle of the night. That means color temperatures since there is no sun. Plan to have outfits for the warmer weather during the day legs and outfits for the cooler legs in the middle of the night. There could be rain on the forecast, that means packing Body Glide (which should be on your list anyways), but maybe a light rain jacket or tank top. Depending on the weather the rain jacket might be better at keeping you dry, but you also don't want it to lock in the heat. The tank top is a good idea in my opinion since there would be less clothes to get wet and chafe. Ouch!
3.) Make safety a priority
Safety has to be one of your biggest priorities, especially during a relay race. They're so many different scenarios that need to be addressed but to keep it simple I would say to make sure you are visible during the night runs. Wear reflective vest, have lights of some kind like a head lamp or Knuckle Light, and even a taillight. The more visible you make yourself the more likely other people will see you, whether they are cars, bikes, or other runners.
4.) Bring lots of fuel
Nutrition is a big component of running in general but there are additional things to keep in mind during relay. Before the race you will want to carb load to saturate your body with all the glycogen that it can store, like any race. But once you're finished with your legs you most likely only have hours to recover and be ready for the next leg. So you need to adjust your nutrition accordingly. After your leg you will want to consume protein within 30 minutes so that you body can start of the repairs. I also like to eat a serving of blueberries after each leg to help reduce inflammation. You also need to replenish the glycogen stores in your body before the next leg. So after you get that protein in then you need to start carb loading again.
BUT that doesn't mean feasting on the pasta and pizza. Remember you are going to be running again soon. You really don't want all that heavy food in yo
ur belly before you run. That's a recipe for a bellyache and then a trip behind a tree during the race.
5.) Have funThis is important for a few reasons. Most of us run to have fun so make sure that you do have fun during the race. Mindset is going to be a big part of running multiple legs, so if you start out having the mindset that this will be fun then you will have more fun. It's the power of positivity. During the down time between legs, have fun with your team. share stories and connect with them. It's going to build more camaraderie with each other and help them to all have fun too!
Now that you know my top five things to keep in mind as you prepare for your first road relay, get out there and have a great race!
If you're looking for a great road relay I would recommend the GAP Trial Relay. It's a newer race that is so organized and sure to be a blast for any running team!
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