Q&A for How to Run the Relay in Track

Sprinters should never just stop. You could injure yourself if you stop too quickly. Stay in your lane and slow down before coming to a complete stop. For a distance relay, slow down after passing the baton and then exit the track when you are clear of obstacles and other runners.

The exchange area ("changeover box") is marked on each lane. It is usually 20 meters long.

Keep running through the finish line, then reduce your speed slowly to avoid falling.

A relay is based on 1 runner running to another runner, but if there are 2 teams, the first runner of each team run together.

This is considered a sprint race, so believe in yourself and give it your all. Remember to give it everything you have in the last 100 meters. Stay hydrated and good luck.

If the baton crosses any distance without being in contact with a runner's hand, the team is disqualified. Also, a thrown baton may fall, bounce into another lane, and impede another team, causing secondary grounds for disqualification.

Simply put, the team will be disqualified. By practicing exchanges though, teams can avoid this.

No, each runner must wait for the baton to get to him/her.

Practice. Baton exchanges must be automatic from muscle memory and muscle memory comes from repetition.

Usually, most professional racers have steps with their partner. At practice, you get together with the person who is handing of to you, or you are handing off to them and you do a practice hand off. Have the person receiving the baton count out 15 steps and put a marker, like a tape or a stick on the spot where their foot is. Then have the person giving the baton to sprint full speed at you and when your partner reaches the point, you take off running as fast as you can. If they don't reach you by the time you finish, then you should lower the steps. If they pass you, you should increase your steps.

Think of it as a little head start. It will take you a few seconds to gain momentum when you begin running, so starting right before you get the baton means you lose fewer precious seconds in your race by giving yourself an early push.

For any track activity, you need the basics: good running shoes, a baton, short shorts, a short sleeve shirt, and sunscreen.

You could have one of the fastest first, the slower ones in the middle, and have the fastest last.

Typically, the second-fastest starts, followed by the third-fastest, then the fourth-fastest, then the fastest.

You can run on whichever track you prefer.

Of course it can. However, all batons you use will be otherwise the same.

The race officials will help you know where the starting line is. No need to worry about that.

There are various ways of carrying the baton. The most effective way is likely to alternate hands so that you are able to exchange it quicker.

No, you cannot go into another runner's lane.

Start gaining power at the start and just sprint.

The runners mark out a spot where the runner with the baton (# 1) will shout "GO" and the second runner will start running. When the first runner gets close enough to hand off the baton, they will shout "Stick" and the second person will stick out either their right or left hand (determined before the race) so the first runner can slap the baton into their hand.

Don't drop the baton. If you're doing a 4x100m, don't look back. There is an exchange zone, make sure you exchange within the zone.

It depends on what type of relay you are running. If you're running a 1600 relay, you will run a whole lap.

The start is just like that of a non-relay, except that there may be other runners standing nearby waiting to take their positions on the track (in the case of a race longer than 400 meters).

Make sure to give yourself the full amount of space for the transition of the baton. Don't start running too early, or you will have to stop, which is not good. Hold onto the baton while you're running with it like your life depends on it. If you drop it, you're as good as done.

Each leg of the race is 100 meters, or a quarter of the track. The "4" represents the 4 runners who participate in the relay team.

This may mean that the runner in front of you is leaving too early. Your coach can help all of you to decide when to start running.

Yes. You are always supposed to stay in your lane even if you are way in front or way behind someone else.

For many relay races, the lanes are staggered. As for the distance between, it depends on the length of the race. It's whatever the length is divided by four. For example, a 400m relay race would be 100m each.

Momentum that's already been gained pushes you to keep running after passing the baton, so don't concentrate on stopping. You generally need to slow down before coming to a halt.