How to Run the Relay in Track

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You see your teammate come running around the corner... this is it. You prepare to take off to help your team win the relay and, while you will probably learn how to do it in practice, there are a few more tactics that might help.

Steps

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    Practice hand-offs and work out together on a regular basis. More than any other event in track, relay teams will benefit from a sense of teamwork and camaraderie.
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    Your coach will probably assign each of you to one part of it anyway, but just make sure this happens some time before the race so you can focus on your part when it's close to race time.
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    If you are running another leg, wait, but stay loose and relaxed.
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    When it comes time to hand off the relay, if you are the one handing it off, put your arm out at a 90 degree angle to your body with your arm outstretched and palm pointing down. Look toward the approaching runner and start to run as he or she approaches. Let the approaching runner bring the baton up into your hand between your thumb and forefinger. Grasp the baton and pull it from the approaching runner's hand. It is best if all runners agree ahead of time which hand they will carry the baton in. For example, it is best if all the runners run with the baton in their right hand, and all the receiving runners receive it with their left hand. The runners then transfer the baton from their left hand to their right as they run their leg of the relay. Don't hold on too tightly at this point though.
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    If you are receiving the baton, start running a little right before you get it, while staying in the hand-off zone and look back to see when you get it. Have your arm outstretched toward the approaching runner with your fingers extended and your palm down. When you feel it in your hand, grip it tightly and take off. If it is a short distance, you may not be able to look back during the hand-off. Hand-offs are especially important in sprint relays, where fractions of a second will win or lose a race, and "blind hand-offs" can be extremely difficult without practice, so make sure you know what you're doing!
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    In other words, if your teammate is carrying it in his or her right hand, you should take it in your left, and then switch it to your right if you prefer to carry it in that hand. A right-hand-to-right-hand or left-to-left hand-off can lead to getting your ankles stepped on by your incoming teammate .
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    How fast you run depends on the relay you're running. If you're running the 1600 meter leg of the distance medley, you're going to want to keep a pace, but if you're in the 200 meter leg of the sprint medley, don't hold back!
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    You never know they might get disqualified or drop the baton. And it will help you run a better time.
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Community Q&A

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  • Question
    Do I stop running after I pass the baton?
    Community Answer
    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.
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  • Question
    How far are you allowed to run before you have to pass the baton to the next person?
    Donagan
    Top Answerer
    The exchange area ("changeover box") is marked on each lane. It is usually 20 meters long.
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  • Question
    If I am the last runner, do I run through the finish line or stop when I get to it?
    Community Answer
    Keep running through the finish line, then reduce your speed slowly to avoid falling.
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      Tips

      • Your relay team needs to work together as flawlessly as possible. If there is any disagreement between team members, resolve it. The team needs to be a team.
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      • Remember: if YOU drop it, YOU are the only one who can pick it up. If someone else picks it up, and YOU were the one who dropped it, you get disqualified.
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      • If the baton rolls into another lane, your team will be disqualified.
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      Warnings

      • You may feel very disappointed after the relay if your team loses, or you get a really bad time. Don't give up, use that as motivation for next time!
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      • Learn how to do the relay by practice. Simply reading this article will not make you able to master the relay. Just get out there and run!
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      • If you throw your baton down after finishing a relay, you and your teammates will be disqualified immediately.
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      Things You'll Need

      • Spikes, or good running shoes.
      • Determination
      • A relay team!

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