How To Prepare for a Ragnar Relay
A Ragnar relay is a 24-hour race that you complete with a group of 12 runners (6 if you are ultra-runners) where you conquer 200-ish miles by running day and night and day again from one point to another. Daunting? Yes. An experience of a lifetime? Also yes.
Brock Armstrong
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How To Prepare for a Ragnar Relay
Training for a Ragnar relay event is not all that different from training for any individual race like a 10k or a marathon, it’s a running race after all. But by incorporating some nuanced techniques and some important forethoughts, you can make sure that you are ready for all aspects of the big day.
Ragnar Basics
During a Ragnar event, each team participant will run three times (or three legs of the race), with each leg ranging from three to 13 miles. Each leg will also vary in difficulty based on the terrain, elevation, or general hilliness. In total, each runner averages around 17 miles of running. Although, if you are lucky, the shorter running positions cover 11 miles and, if you are unlucky, the longer positions are more like 24 miles (which is nearly a full marathon distance).
On Ragnar’s official website they break the Ragnar training essentials down into four categories:
- Preparing for the night leg.
- Run on tired legs.
- Target your long leg.
- Test your nutrition.
Having done a Ragnar (So.Cal.) and coached a number of people through their Ragnar adventure, I agree that those are some very important factors to consider. So, let’s break them down one by one, and then I will add in my bonus tip at the end.
Running Ragnar at Night
Waking up in the middle of the night to your teammates yelling your name and then immediately having to break into a sprint is a crucial part of running a Ragnar.
Everyone in the van suddenly started shouting my name and the next thing I knew I was sprinting off into the night.
For me, my night leg happened at about 3:00 am and after staying awake (eating bacon—we’ll get to that later) until about 1:00 am, I finally drifted off, sprawled across the bench seat in the back of the van. I had an alarm set to wake me up about 20 minutes before my teammate was likely to arrive to handoff the official (and sweat-soaked) wristband to me. I either miscalculated or my teammate hauled butt (or both), so I was still sound asleep when he rounded the bend, waving frantically. Everyone in the van suddenly started shouting my name and next thing I knew I was sprinting off into the night.
During a Ragnar, each participant is required to run with a safety vest, headlamp, and tail-light. I strongly suggest that you take your safety gear out for a test-ride a few times before race day and get used to running with a headlamp bouncing around and lighting your way. You certainly don’t need to sleep in a van and get shouted awake at 3:00 am to test the gear. Simply taking the gear for a test spin in the dark will suffice.
Tired Legs During Ragnar Relay
The thing that sets Ragnar apart from other, more traditional races (even other 24-hour events) is that during a Ragnar relay you will run at least three times in that 24-hour period with lengthy breaks in between. Having these long breaks between legs means that your muscles will get completely cold, tight, and perhaps even start to show signs of DOMS (delayed onset muscle soreness). So it is important to keep your running legs moving in between your running legs.
A big challenge will be running on your tired legs, especially during your 3rd effort.
A big challenge will be running on those tired legs, especially during your 3rd effort. The best way to prepare for this is to practice running two times in one day and then again the next morning, at least a few times before race day. I suggest you mix this in with your regular run training but no more than every two to three weeks. These back-to-back sessions can leave you fatigued and the necessary recovery time could cut into your regular training if you do it too often.
A good approach for this would be to get up early and run the equivalent of your shortest leg—and run it hard. Then do your normal daily activities and just before or after dinner, go out for a longer and easier effort. Finish this off with a medium distance, mid-effort run the following morning. This isn’t a direct simulation of what it will feel like during the race but it is as close as I suggest you get. This will help prepare you mentally for what is in store for you without breaking you down so you are unable to train.
The Longest or Hardest Run
Once you have your team selected and you are all registered for the Ragnar race, you will be able to assign your teammates to particular legs of that race. I suggest that you do this early on so everyone knows what distance and difficulty they will need to train for.
During a Ragnar, the total mileage you will run and the distance of your individual legs will vary from your teammates’, so your training will need to be personalized.
- If you are the unlucky soul who gets assigned the longer legs, you will want to train to that distance (and perhaps a little beyond—it’s surprisingly easy to go off course at a Ragnar event).
- If you are the unlucky soul who gets the shorter but very hilly leg, your training will be focussed on hill repeats.
- If you are the unlucky soul who gets a short and flat leg, you will want to work on your speed.
Any way you slice it, your training will need to be specific to whichever unlucky straw you drew.
Tried and True Nutrition
Now the bacon story. For some reason around 11:00 pm during my last Ragnar event, one of my teammates decided to cook a huge batch of bacon. We really should have been trying to get some sleep but instead a few of us were deep into some peanut M&Ms (one of my go-to fuels). When it was ready, we enthusiastically dug into the bacon. (I mean, come on. It’s bacon!) Well, M&Ms and bacon are an oddly delicious combo, but a great “middle-of-the-night running fuel” they are not.
We deviated from our fuel plan and paid the price.
M&Ms and bacon are an oddly delicious combo but a great ‘middle-of-the-night running fuel’ they are not.
Due to the fact that you will be running three different times, at odd hours of the day and night, over a 24-hour period, your body is going to be a little confused and your digestion may be a little off its game. To help minimize the disruption, make sure that you test different foods before, during, and after each of your runs (especially on those multi-run days) to figure out which foods work for you. Having done that, your race day nutrition will be nailed down. Stick to those foods and you will be fine. No bacon.
Bonus Ragnar Relay Tip
I am going to add in one more training tip here and that is to remember that this is supposed to be fun. It is OK to try to be competitive but also stay realistic. The teams that take it just seriously enough to feel fulfilled, and like they did their best, but also relaxed enough to not get angry or agitated, seem to have the best overall results.
Remember that being woken up in the middle of the night and made to perform difficult physical tasks is something that hardcore people like Navy SEALs train for their entire career. On the other hand, we Ragnar runners are only doing it for one weekend of the year—so don’t be too hard on yourself.
Also don’t be surprised if you are a lot more fatigued, sore, and drained by the end of the Ragnar event than you expected to be. Even if your mileage isn’t that high, you are still going to experience some neural fatigue along with muscular fatigue. And of course, there is also the lack of sleep. So, cut yourself some slack and take the next few days off from any hard training. Your mind and body will tell you when it is OK to get back at it.
For more info about fatigue and recovery check out the episode called 6 Reasons Recovery Is Essential to Your Exercise Routine, where you can learn all about the central nervous system and how it plays an important role in recovery from an effort like a Ragnar race.
Mental Toughness
An unexpected result or side benefit of being involved in a Ragnar race is the degree of mental toughness that you walk away with. Just like the Navy SEALs getting woken up and thrown out of a plane (or something equally terrifying), being involved in one of these races can make a big difference in your mental game. The best athletes in the world often use words like “grit,” “mental toughness,” “fortitude,” or the “ability to suffer” when they are asked what sets them apart. A Ragnar race is a good place to build some of that.
The best athletes in the world often use words like grit and fortitude when they are asked what sets them apart. A Ragnar race is a good place to build some of that.
I guarantee that the next time you are running a race and you start to feel that “why am I doing this” voice gaining momentum in your head, if you conjure that memory of running in unfamiliar territory, on a nearly unmarked course, in the middle of the night, after little-to-no sleep, and way too much bacon, you will be able to silence that voice a lot easier than ever before.
Wake up, soldier! Go go go!
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About the Author
Brock Armstrong was the host of the Get-Fit Guy podcast between 2017 and 2021. He is a certified AFLCA Group Fitness Leader with a designation in Portable Equipment, NCCP and CAC Triathlon Coach, and a TnT certified run coach. He is also on the board of advisors for the Primal Health Coach Institute and a guest faculty member of the Human Potential Institute.