An important note: Don't overload yourself with multiple consecutive double-workout days. Unless you're a very serious runner, you're more likely to burn yourself out or suffer a crippling injury, including a stress fracture or other overuse injuries. Plan easy days or cross-training days in between your double-run days to allow for proper recovery time.
If you're serious about competing, mix in some double-workout days in the week leading up to race day. Not only will this prep your muscles for the experience of running multiple times in a day, but it will also help you prepare mentally for the recovery practices you'll need to employ, such as stretching, rehydrating after a run, and refueling ahead of your next leg.
More: How Runners Can Benefit From Fatigue
Practice Managing Your Energy Levels
By the end, a relay taxes your body significantly, and drains your energy stores. You'll have more success during the running legs of your relay if you're able to manage your body's energy levels properly during your off time.
In addition to hydrating, you'll need to eat high-carb food that replenishes what you've just burned off. Whole grains, proteins, fruits and vegetables are great, but avoid overeating or eating too close to your next leg. Eat slowly and in small portions to minimize extra stress and possible gastrointestinal discomfort.
More: What to Eat Before a Run
If your relay covers a long period of time, you might also consider taking a short nap in between runs. Just make sure you have enough time—you don't want to move too quickly from sleeping to running. If you do, your performance is sure to suffer.
More: Become a Better Runner in Your Sleep
Train for Your Unusual Race Timing
Most popular relay races inevitably schedule at least one nighttime running segment per runner. For many runners, this is a struggle: Running at night goes against their internal clocks, so they might not be physically prepped for intense physical activity.
While it's not always practical to time your training runs for 3 a.m., try to mix in a few late-night or even pre-dawn training runs in advance of your relay. You'll help your body acclimate to running at such an odd hour, and you'll get a better feel for what it's like to run in the dark.
More: How to Prepare for a Night Race
Prep to Run in Darkness
The flip side of running a relay in the dark is that runners often need special gear to stay safe. Reflective vests and shoes are a good idea, and you may need to invest in a headlamp or other lighting method, especially if you'll be running on uneven terrain.
Practice running with this gear several times ahead of your relay so that everything is broken in and you've gotten comfortable with your alternative gear.
How to Run a Leg With No Warm-Up Time
Warming up is an almost-universal practice among runners. Nobody likes to get out there on cold legs to start a miles-long race. But the logistics of a relay can make warming up difficult. You'll be in a van or another vehicle moving along at the pace of the runner, which means that, if you did warm up, you'd have to keep up with your crew. And because relays ask runners to pack in so many miles, you don't necessarily want to use up some of your strength to warm up before every leg.
Therefore, a dynamic stretch that promotes proper hip extension, like a lunge, will prime your legs for running, and reduce internal resistance to improve the efficiency of your stride.
More: Hip Strengthening and Mobility Exercises for Runners
The specific dynamic stretching routine you perform can be any combination of exercises you prefer. The lunge matrix is an effective routine developed by Gary Gray and popularized by Jay Johnson, but you can also perform ankle rolls, leg swings and skipping drills.
It is important to note that race day should not be the first time you perform the lunge matrix or any other dynamic stretching routine. It will make you a little sore the first few times. However, it is a very effective pre-run and pre-workout routine you should implement daily.
More: A Better Pre-Run Warm-Up
Complete Training Runs in Similar Conditions
Before your relay, figure out the types of terrain you'll be running on. Your training runs should incorporate some terrain-specific workouts. If you go from running on paved streets and sidewalks to suddenly tramping up rocky mountain trails, you're likely to suffer a rolled ankle or other related injury. Your ankles have stabilizing muscles that need to be exercised and prepped for a relay, so give your body the exposure it needs. If you can complete some training runs on the actual paths you'll be running, even better.
More: 5 Exercises to Strengthen Your Feet, Ankles and Shins
Have a Plan for Navigation
With some relays, you're always on a clearly marked course with your team driving beside you in a van. Other times, you're completely on your own—at least for parts of your run.
If you know you'll be left to fend for yourself at times during your relay, have a plan for navigating the course, should you get in a tough place. If you're doing a nature run, it's smart to have a compass with you to help you find your way back. A map of the local area can also be useful. You don't want to carry any navigation tools you don't need, but it's much better to be safe than sorry.
More: Is Your GPS Watch Accurate?
Develop a Plan-of-Action With Your Team
A relay requires some logistical planning and preparation, so teams should put in time beforehand to divide up relay segments and talk about strategy. You want every member to have a balanced workload with ample breaks and responsibilities that they're comfortable with. Other details of a long relay race, such as renting vehicles, purchasing gear and stockpiling food, also need to be handled well ahead of race day.
With the proper planning and forethought, a relay can be a very fun challenge that tests the possibilities of human teamwork. If you don't put in the time beforehand, though, your relay experience could be miserable and even dangerous. Commit to preparing well and you'll come away with a great experience worth remembering.
More: Race-Weekend Preparation for Runners
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