Q&A for How to Run a 4X100 Relay

One of the most important things to work on is the transition. It doesn't matter how fast and efficient you are if you're not passing the baton successfully. It's important to work with your teammates on transition.

Fast, slow, slow, fast. This pattern can usually encourage the slower members to keep the lead up.

Run on the balls of your feet instead of running flat-footed. Pump your arms and bring them up to nose/eye/ear height.

You do need to finish the race. If there is a disqualification, this would be sorted out post race but assume nothing until the end, other than trying to win.

Place them in the middle.

4 x 100 relays take place on outdoor or indoor tracks, where all of the zones and starting lines are marked.

You can be disqualified for stepping on the line, but only if the judges think you gained an advantage. If you step outside your lane for a moment on the straightway and do not interfere with another runner, you are unlikely to be disqualified. You are also allows to leave your lane to retrieve a dropped baton, as long as it does not shorten the distance traveled.

USA Track & Field uses a baton between 28 and 30 centimeters long, with a 4 centimeter diameter.

Your 4x100 team should have two words they say. For example, "set" and "go." As the runner approaches the next runner, he should yell "set" at a reasonable distance. The second runner should then start a fast jog until he receives the baton. Then, the one passing the baton should yell "go" so the new runner knows when to fully sprint. You should also pass it from right to left, back to right, and finish with left as this will make the hand offs faster and cleaner.

Place your runners so the first runner is the second fastest, the second runner is the third fastest, the third runner is the fourth fastest, and the anchor is the fastest.

According to the track event, yes. However, a real mile is approximately 1650 meters.

Each leg is 100 meters long, but the actual running distance is slightly longer due to changeovers. The first runner needs to sprint for about 105 meters, the 2nd and 3rd runners for about 125 meters, and the 4th athlete for 120 meters.

Yes, all runners must take off within their exchange zones to avoid disqualification.

The 4X100 relay teams stay in their original lanes the entire race, as do the 4x200 teams. Only the 4X400 and 4X800 change lanes with the second runner.

Before running do dynamic stretches; afterwards, you can do really any stretches for your back, legs, and glutes.

The exchange zone is typically 20 meters long.

Put your palm flat out, and the hand with the baton should have 2-3 fingers placed on the baton.

Your sequence doesn't make too much difference. Most relay teams have their fastest runner run last.

Keep running as you would in any other lane, but don't worry if the other runners are in front of you.

Yes. Make sure you go around them. It's helpful to sprint approx. 10 meters, pull ahead of them, and make sure they don't do the same to you. Discourage them from doing so by moving in front of them every time they try to pass you.

It usually goes from slowest to fastest, but if they accept it that way you could continue doing it that way.

Put the runner with the best reaction time on the blocks. If there are any runners that aren't very good with the baton, put them last so they won't have to pass it.

Push the baton up into the open hand on the other runner's hip. Don't let go until you can see and feel that the other runner has fully grasped the baton.

Whoever's foot crossed the line first! There can be a split second difference! If you can't tell, simply re-do the race.

There is no minimum age, in general. Specific races or organizations may have their own age requirements. But some communities provide opportunities for children as young as 5 or 6 to participate.

Offer all of your runners some sort of reward if the team's total time improves.

No; you will be disqualified for throwing the baton. Wait until you reach the exchange zone and make sure your exchange is done between the lines of the exchange zone and not out of it.

The objective is to legally pass the baton from one runner to the next while each runner maintains maximum speed.

Yes. The 4 indicates how many people run, and the 100 indicates that each person runs 100m.

Try to lean into the curve a bit. It is tough during a 4x100 because you are going pretty fast, but it will really help if you can lean in.