Competing in a running relay is a right of passage for many athletes. There are several big relay events in Colorado, like the Colorado Outward Bound Relay and the Wild West Relay. There are few events in all of sport that challenge you the way this type of event will. Whether you are in it to test yourself and be on a competitive team or you are just in it for the traveling party, a bit of proper preparation will make for a much better experience.

I can personally testify that the one time I raced in a relay (the 1996 Hood to Coast in Oregon) I experienced the worst case of soreness in all of my years of racing. I clearly remember having to walk backwards down the steps to the beach in Seaside to welcome in our last runner and the exquisite pain of being forced to run to catch my flight the next morning. The unique demands of doing several legs of running in a 14 to 24 hour period with less than optimal conditions for recovery create a recipe for muscular disaster.

To best address the needs of various participants, I think it is best to break things down into these categories:
1) Those who are REALLY in the race to just have a good time.
2) Those who are looking to have a good time, but would also like to run well.
3) Those who are REALLY looking to race their legs.

In each of the following segments, I will discuss these special considerations for each group of athletes:
1) Preparing for the total running distance.
2) Preparing for running several legs with breaks in between.
3) Developing a strategy for refueling and transit.

For the Party Guy/Gal
Going into this race with a clear goal of having a good time is one of the easiest goals to achieve. Running relays are rolling parties and, depending upon whom you have as teammates and whom you interact with on your journey, you are sure to have a life changing experience. But even if your purpose is to have a lot of fun, you still have several legs of running to complete. In your situation, the biggest goal should be to prepare yourself to finish your running legs in good shape and not let poor preparation and/or poor race day strategy ruin your good time.

Whether you are a first timer, a relative newcomer, or an experienced racer with modest goals, it is vital to have a base line of fitness to draw from. As a team or individually, you should know what is expected of you so you will know what your base requirement is. Each relay will have this information available many months before the race. Individual running legs will vary in distance from approximately three miles to eight miles. Total mileage requirements range from approximately 15 miles to 22 miles per runner. At a minimum, you should be able to complete your total mileage requirement in a singe run as you build up your training.

Preparing to run several legs with a break between is very unusual. The dynamics of running and resting and running again make for a "perfect storm" of muscular damage. There are many runners that have been unable to even finish their running legs due to lack of preparation or running too hard. In my fateful turn at Hood to Coast, our lead runner injured his legs on the FIRST LEG and was unable to continue. Our team had to scramble to reorganize and figure out who would be willing to run extra legs. Training for this challenge is not easy, but at a minimum, any relay runner should include one double run day per week. This is simply a split running day, with one run in the AM and one run in the PM. Start with something modest like three miles in the morning and two miles in the evening. You may want to gradually increase to the distances you will be running in your race. Even if you keep the miles short, by just doing this split workout, you will temper your legs to be ready to go after having a short break.

Another huge part of having a good day is refueling during transit. The fact that you will be jammed into a van with several other runners and will be getting thrown in and out to run makes it tough on your body. With the extended breaks between running legs, you should actually be eating a pretty good meal after your runs. This will give you several hours to digest and be ready to get back out and run again. How much food and what you eat comes down to personal preference, but the golden rule is "don't try anything new in a race!" Ideally you should have a plan and bring with you the food and drinks you will need. The worst mistake you can make is to assume you will get what you need out on the road.

The typical rhythm for a morning start would be:
* Wake up - Drink 16-24 oz water.
* Wait 20-30 minutes.
* Breakfast - Eat whatever you are used to and works for you.
* Wait 30-45 minutes.
* Continue drinking water and/or sports drink until time to run (within two to three hours).
* Run first leg - drink water or sports drink for longer legs and/or hot conditions.
* Immediately after running - drink a recovery drink and water.
* Wait 20-30 minutes.
* Eat your meal - whatever works for you and you know digests well.
* Repeat.

If you plan well and stay focused enough to keep to your routine, you will stay stronger through the day/night and be in much better shape afterward (i.e. - You get to party more after the race!).

For the Semi-Serious Runner
You are looking to test yourself a bit more than the Party Guy/Gal, but still plan to have a really good time. Overall, the considerations above will apply to you, but there are a few adjustments you can make to get yourself more prepared to perform.

When looking at the overall mileage requirements, you should be able to run the total miles at 75-85% effort pace in your training. This is something to build up to during your long runs. Gradually increase the amount of time you are running at this pace and make sure to taper back in the last three weeks before the race.

Preparing for the on-off-on-off-on challenge will require you to familiarize your body with the two-a-day workout. Anyone who is looking to have a good chance to run strongly and consistently should include two to three days a week of two-a-day runs. As with the Party Group, it doesn't have to be a lot of miles, just enough to get your body used to running again after a short recovery.

To optimize your running it will become more important to follow proper nutrition and recovery strategies. As difficult as it may be, it is also important to get in a bit of warm up and cool down before and after your run segments. Logistically this may be a challenge, but do your best to get out and run for five to 10 minutes before your leg and two to five minutes after. Even a bit of short running when you are stopped for other runner's exchanges can help to get you warmed up and ready to go. It is important to rest between your efforts, but you also need to rouse your body back to get ready to perform again when it may feel that it's done for the day.

For the Serious Runner
You are looking to test yourself and help your team as much as possible. You are planning to take things seriously and will worry about the partying after you're done. Certainly all of the things I have covered so far will be helpful to you, but there are a few little extras to help get you to your best.

Assuming you are a pretty experienced runner, the overall mileage requirements are not too much of a concern to you. As with training to run a strong marathon, it becomes a question of how long you can maintain a fast pace. Building up the intensity of your long runs will help you achieve this. Try building up longer segments of running within the context of your long runs. For example: 20 mile run with 3x20 minute segments at your goal race pace. You can build up gradually to 3x40 minute segments, which will be more than adequate to prepare you for three fast running legs.

As with our semi-serious runner, including several two-a-day workouts into your weekly training is essential. To really get the most out of doing this type of training try adding some tempo running to one (or both) parts of your double. This will really get your legs ready for the demands of the three hard segments you will need to execute in your race.

Following the previous advice for nutrition and warmup/cooldown strategies will be essential for you. In addition, if you really want to take it to the next level, you should consider doing some gentle stretching throughout the race and even some self-massage. Better yet, find someone else to give you a massage! Try to stay off your feet unless you are running and try to stay horizontal while you are in your vehicle.

Conclusion
All things considered, doing a relay is one of the most fun and rewarding endurance events in existence. If you plan ahead and do your best to prepare your body, you will enjoy these great events even more!

Tim Monaco is a multi-sport coach, licensed massage therapist, corrective exercise specialist and holistic nutrition & lifestyle coach. He is a former professional triathlete who has won Vineman Ironman, Buffalo Springs Lake Half Ironman and has completed 15 International Ironman Events. He can be contacted at 541- 948-7018 or monacobodyworks.net.