How To Pack for a Relay Race

With Ragnar Relay Chicago coming up in a few weeks, we wanted to share some tips with you on how to pack for a team relay race (maybe you’re doing something besides Ragnar) to help you make the most out of the experience.

We’ll highlight some things below that are available in store, and also some other suggestions that we’ve learned from running Ragnar ourselves!

First off, the REQUIRED safety equipment:

Reflective Safety Vests – teams are required to have 1 for every single runner, so if you have a full team, that’s 12 vests. These need to be worn at all time when you are outside your van. We have the Nathan Bandolier Vest, and the Amphipod Xinglet Lite which are both approved for Ragnar use.

Headlamps & Taillights – each team needs to have 4 headlamps and 4 taillights (2 per van). This allows the current runner and the runner on deck to both have the headlamp and taillight for a smooth exchange. We recommend having extras in case you run out of batteries and additional flashlights for other team members throughout the night. The Nathan Neutron Fire (or Neutron Fire RX) headlamp is available at all our stores, and we have several taillight options including the Nathan Strobelight & Lux Strobe RX.

Race Number Belt – teams are given bib numbers for each runner, which must be worn during you leg. You can attach the bib to your outfit with the pins they give you, or with clips that go onto a race belt for quick easy on and off so you don’t need to pin the number onto each outfit. The Amphipod Race-Lite Quick-Clip Number Tabs attach to just about any running belt (hydration or storage), like the Amphipod Airflow Microstretch Belt.

Hydration (during and between runs) – Ragnar is a cupless race, which means you need to bring your own hydration bottles! They have hydration available at every exchange, and along some of the legs, but you’ll need your own bottle to fill up. You should always keep a water bottle with you in the van to stay hydrated between runs, and have a hydration plan for the run itself. We recommend the Nathan Hammerhead Bottle for hydration between runs, the Nathan SpeedDraw Plus Insulated for during the run, and the Nathan Swift Plus which also has a big pocket for your phone and nutrition during the run.

Phone – speaking of carrying your phone, this is always a good idea during a run. The Ragnar course is very well marked, but there is always the possibility of getting lost. Carrying your phone during your run means you can call your team in an emergency, or look up the route in case you get lost. You can carry your phone in a waistbelt like the Nathan Zipster Lite, or in an arm band like the Nathan Super 5k. Make sure you have your phone charger for the van, and phone numbers of your teammates to communicate between vans too!

GPS Watch – whether you’re trying to win, or just trying to hit your goal time, a GPS watch will help you track your pace during your run. You will also want to track your distance to make sure you don’t run too far or just need to know how long until the finish of your leg. The Garmin Fenix 5 does pretty much everything except run for you! The 14 hour battery life (in GPS mode) ensures you won’t run out of battery, you can track your heart rate without a chest strap, there is a compass in case you get off course, and you can even plug in the waypoint of the next exchange zone as a backup if you get lost. The Phoenix 5 also gets smart notifications from your phone so you don’t have to look at it!

Nutrition – a relay race can take a long time, so you’ll want food for between runs and/or a plan to stop for meals between the major exchanges. If your run is longer than 45 minutes you’ll want something on the run. Check out this blog we wrote about nutrition options.

Running Outfits – there are lots of options for what to wear while you run, so we recommend coming into one of our stores and finding the best outfits for you. Check the weather and make sure you have the appropriate gear for the hot, cold, rainy, or dry conditions. Remember that you’ll be running 3 different times so you’ll want 3 of each of these:

• Shorts/capris/tights – you should bring a couple options depending on weather

• Shirt/jacket/vest – short sleeves, tank tops, or long sleeves are all options depending on the weather

• Socks – you’ll definitely want new socks for every run, especially if it’s raining

• Shoes & insoles – make sure you get fit for the right pair of shoes and insoles

• Sports bra (ladies, this is your most important piece of running equipment!) – our staff are bra-experts and will make sure you get into the right sports bra

• Hat/visor – if need to keep the sun out of your eyes, or you just like running with a hat, don’t forget to bring it

• Sunglasses – These are a must. Get your team matching Goodrs!

Compression – for running and recovery, CEP compression socks & sleeves will make sure you are ready for every run. They even have Nighttech socks (pictured below) for added visibility during your night run. Check out this blog for more info on the benefits of compression.

Recovery between runs – it’s not often you’ll run 3 times in this short a time span, so you need to make sure you are recovering properly between runs. This means staying hydrated, getting enough to eat, possibly sleeping (although we know that doesn’t happen much at Ragnar!), and using some of these tools to get your body ready for the next run:

• Addaday Massage Rollers – before and after each run, take a few minutes to make sure the muscles in your legs are loosened up. Sitting in a van between your runs tends to stiffen up your muscles, so having a massage roller will help combat that

• CEP Compression Socks – compression speeds up the recovery process by increasing blood flow

• OOFOS Sandals – gives your feet a break between runs so you’ll be ready to go for the next leg

Headphones – we don’t recommend running with headphones during a race like this, but if you want to listen to music before your run to get pumped up, or between runs to drown out the noise of your teammates, you should check out Aftershokz! These Bluetooth, bone-conduction headphones are a great choice for runners, and if you really need to run with music, they allow you to still hear the sounds around you.

Powerwash – you might not want to admit, but after running, sitting in a van, and not showering you’ll start to smell. Or maybe your teammate smells and you want to give them a little hint to do something about it. Bring along some Nathan Powerwash and you can wash your dirty running clothes between runs. We also recommend bringing deodorant and air fresheners for the van!

There is a lot that goes into planning for a relay race, so make sure to thank your Team Captain and help them out by making sure you don’t forget anything.

For a Ragnar-specific checklist, check out this blog on their website.

Good luck in your next relay race!