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Running a Multi-Stage Relay Race

By Ted Thull

Far be it from me to even pretend to be a running expert, but if this helps anyone who is contemplating running the Fleet Feet Sports 50 mile relay race as part of a team, or any other team relay event, then mission accomplished.

So, you’re going to be on a relay team. First off, realize that it’s more than just another running race. Sure, you start, you run, you get tired…. but now, there’s more to it. You’re part of a team; teammates are depending on you, and you on them. There’s camaraderie, there’re tactics, there’s rest and re-fueling, and best of all, if you’re not careful, there’s fun.

My first involvement in something like this was many years ago while in college. My Fraternity ran an alleged “game football” from the University of Tulsa (Oklahoma) to our brother chapter at the University of Arkansas in Fayetteville before the big game the next day. The lot of us tag-teamed our way down the road, mostly at night, with little or no strategy, but with lots of liquid refreshment. Bottom line, we stumbled our way there, it was good exercise and a lot of fun. Fast forward to 2004, and I was asked to run with a team once again, but this time in a much more organized fashion. These experiences prompted me to organize a GRTC team the following three years. Here are some hints that I hope you find beneficial.

1. Prepare yourself, physically, as you do for any other running race. Psych yourself up; get plenty of rest beforehand, and pre-training just as you would normally. Know the distances you are going to run, and train for the total mileage as if you were doing both, or all, run distances together.

2. Prepare yourself psychologically and strategically. Ok, maybe your first leg is five miles and the next leg is six. And you will have about one hour to rest in-between. I’d suggest you do the first leg at 90-95% effort of what you would do a solo five-mile race. Go strong, be as consistent as possible through the first leg, but save some for the next leg.

3. Know the course and legs you will be running. Be prepared for the distances, the weather conditions, and the hills. If you can drive the course beforehand, do it. Or talk to someone that has run the race before. Read the course descriptions. Develop a plan for your mile split times and stick to it. Again, I’ve found that steady and consistent usually works the best. If there’s a big up or downhill, factor those in for realistic time splits. Know your strengths and weaknesses, and determine which leg you’d do best at or best for the team.

4. In between legs, enjoy the scenery, cheer on your teammates, help plot strategy, and try to rest. The time will go by fast. Be prepared for changes of the race leg sequence… a teammate might not show up, or be sick or injured, and adjustments may be necessary. Don’t forget to be warmed up and stretched before each run, and be ready to go. Maybe do a 30-second speed fartlek or two several minutes beforehand.

5. On your last leg, again, stick to your plan. Be consistent. A mile or two before your finish, determine what you have left and meter it out so that you have absolutely nothing left in the gas tank when you finish. Finishing a race strong (and hopefully with a smile on your face!) leaves much better memories of the event than the ones where all we remember is excruciating pain.  

6. As in step one, and for any race, don’t wait until the last moment to pack up your stuff before the race. Have all paperwork, running attire, extra clothes, food and sports snacks/drinks, camera, etc. in your gym bag the day before. Get your travel plans in order (driving directions, carpool, the car gassed up and ready for the trip, kids taken care of, etc.). You want the day of the race to be as stress-free as possible. Maybe develop a day-of-race running checklist to put your mind at ease, so you forget as little as possible. The race to get to the race should not leave you so exhausted that you have nothing left for the race itself!

7. If possible, have a designated driver in a large vehicle or van to take the team together around the course. This keeps everyone together and allows the runners to focus on what they need to do instead of driving responsibilities.

Hopefully these hints will help you run your best at a multi-leg relay race. There are several relay team race opportunities in the Rochester area, such as the Rochester Marathon (mid-September) and the Fleet Feet Sports Relay 50-miler (early October). Consider helping out a team, or even putting one together. You’ll get to know fellow runners a bit better, and this time they’re teammates, not your opposition. Running twice or more in one event is not a bit deal- you’ll be as ready for it as you would any single race. As per the Nike ad, Just Do It!

Dave Newman, Ted Thull, Mark Harrison, John Melville, Clyde Sumner
2004 Oven Door Masters (6:08:30)