Running a Long Distance Relay 101
Although Blue Ridge Relay 2023 has already passed, we thought it might be useful to some of our followers to put together a helpful guide in preparing for a long-distance relay. Bookmark this guide and reference it for a future adventure! This guide is in no way exhaustive, there’s nothing like experience to feel truly prepared. Topics this guide will cover are Logistics, Packing, Fueling, and Expectations.
“It’s very rewarding. It’s very exhausting. It’s very challenging. But it’s really worth it.”
- Miranda Redmann
Logistics
Logistical considerations include putting together your team, renting a van(s), and starting seed times. Putting together a team. First and foremost, how many people are on your team? Most relay formats allow 6, 9, or 12 person configurations and there are pros and cons to both. Consider the team dynamics you want (one team working together the entire time vs. two separate groups working towards a common goal) and also how much work you’re each willing to put in (running less than 20 miles vs. running more than 20 miles in a 24-hr time frame).
Renting A Van
Refer to the relay’s guidance for van size and dimensions as they design each exchange zone to accommodate vans within a certain size range. Reserve a van AS SOON AS POSSIBLE. As soon as you think you might want to put together a relay team, reserve a van. Fifteen-passenger vans or large SUVs are the way to go. Space can be created by removing seats or storing items on top or secured to the vehicle's hitch.
Starting Seed Times
The Race Director will often ask you to gauge this off the average 10K time for your team. Consider your goals: finishing or finishing fast. If your team is going for a land-speed record, then go ahead and put your race pace! Faster teams start later in the day. If your team’s goal is to have a relaxed time and focus on finishing, put the average easy run pace for a 10K. Slower teams start earlier, which can be a challenge, but you’ll want to allow ample time to finish by the cut-off time.
Packing
Create a checklist outlining all of your necessities, these usually include enough clothes for each of your runs, comfort items (blanket, towel, pillow, sweatpants), toiletries, and night time essentials (blinky lights, headlamp, reflective vest). Create a ziploc bag with an outfit for each leg and then put your dirty clothes in that bag afterward. Personal organization is crucial! Try to pack light, limiting yourself to 1-2 bags, while also bringing things you need for running comfortably.
Create a spreadsheet with your team outlining shared items - wipes, paper towels, trash bags, bulk snacks, or utensils. Consider a large food cooler and water cooler so cold foods are all together and water is in one place and can be shared. Relay packing is a balancing act of having everything you need while not having too much packed into a small shared space, so communicate effectively with your teammates!
Packing List:
Temporary Tattoos
Snacks
Smiles
Fueling
It cannot be emphasized how important fueling and hydration are for running a relay. It’s important to feel energized to keep going when fatigue is a growing factor. Think about foods that are easy to digest, easy to pack, and appetizing. Go-to’s include boiled potatoes, potato chips, bananas, recovery mixes, Saltine crackers, and candy. Simple sugar and salt are heavy-hitters! Bring easy to digest proteins (not overly seasoned and fairly lean) to aid in tissue repair and recovery.
Aim to consume ~400 calories immediately after a run to help you recover for the next one and stave off bonking or an upset stomach. Also consider calories for longer or hotter runs, including gels, chews, or hydration mixes. Stomach upset is often inevitable, so pack items like pepto bismol or ginger chews and remember to drink plenty of water.
Attitude
Just like with all hard things in life, attitude is everything! Relays are hard. Know that at some point you will not feel good, but with the right recovery strategies and attitude, you will feel better. Sleep deprivation can turn anyone into a monster, so try to go into the race well-rested and nap whenever possible. Keep in mind you are not the only one feeling bad at a given point in time. Be considerate of your teammates and understand that the misery - and joy - are shared.
Brendan Kelley heading out of the exchange zone.
Thank you to Brendan Kelley for contributing your knowledge and experience to this article.
