2025 Ragnar Relay Prep Guide: First Time Strategies & Tips

The 2012 Napa Ragnar Relay from San Francisco to Calistoga was my first Ragnar. It was physically and mentally taxing between the running, the rain, the missed exchanges, the lost direction, and the very little sleeping. And it was absolutely amazing. Team “Lightning in a Bottle” was a rag tag crew with half of us from the Bay Area, the other half coming from Los Angeles and one member who happened to be just be visiting from London.

Most of us had only met that Friday morning before jumping into two vans to embark on a 30 hour adventure. Tensions can rise when everyone is tired and in close quarters. So, it was a perfect time to test the limits of the group by asking everyone to participate in the making of a lip-sync video, mouthing the lyrics to Queen’s “Don’t Stop Me Now”.

The only problem was no one knew all the lyrics. Did someone say “play on repeat”? This was either going to work out beautifully or be a really long car ride. See for yourself below.

I’ve since run many more Ragnar Relays and here are my best tips accumulated from miles of success and missteps. I hope it will help prepare you for your first Ragnar. There’s also my gear recommendations that will help make your race fun and comfortable.

What To Pack For Your First Ragnar Relay Race

The items on your packing list falls into three categories.

1. Required: Non-negotiable items required by Ragnar Relays for every team.
2. Essentials: Things that you should have.
3. Recommended: Not necessary, but they will make your experience better.

Required Gear For A Ragnar Race

1. Safety Vest: Each person is required to have one. You know, so you don’t get run over at night running alongside traffic. You can go with a lightweight running vest or a color changing LED vest for around $10, or this super streamlined illuminated vest that looks like it came out of tron.
2. Headlamp: At least two per van. Go lightweight and waterproof. If this is a one and done kind of deal for you, go with this cheap Energizer LED Headlamp Pro 2 Pack. I have an ultra lightweight Petzl Bindi that I also use for my travels. If brand doesn’t matter, there’s the Nitecore NU21 that’s brighter and costs less. If you want something that lasts beyond just the Ragnar race, I recommend the Black Diamond Storm line or the Black Diamond Spot line. The Spot is lighter and can withstand rain easily as well as being submerged for a few minutes while the Storm is practically waterproof. Personally, I’d go with the Spot.
3. Tail light: At least two per van. The blinking lights should be clipped to the back of a runner at night along with the reflective vest. Get a couple of these Maple Seekers and you’re good.

Essential Gear For A Ragnar Relay

1. Running Gear: You can rewear one outfit for the entire race, but I recommend a fresh set of gear for each leg.
2. Ziploc bags: I recommend individually pre-packing 3 outfits into large ziplock bags. After each leg, you can store the used gear back in its bag, zipped-up and separated from the clean gear.
3. Lightweight Running Shell: The Patagonia Houdini is an ultra light-weight shell and one of all-time favorite piece of travel gear. I hardly feel it on me, yet it is surprisingly wind and water resistant. This is what I take with me traveling around the world.
4. Running shoes: Go with something you’re used to running in. The race is not the time to break in a new pair of shoes or to try a “minimal” drop. I’m a fan of the more minimal Inov-8 line and also the Hoka line of ultra-cushioned shoes. They are ultra lightweight for the amount of cushion I like them for the longer legs.
5. Socks: 3 pairs. At least. I only use Injinji toe socks for races because I’ve never gotten a blister with them on, even for grueling multi-day endurance races where my feet are wet for hours at a time.
6. Post-Leg Clothes: I recommend wiping down with a towel immediately after your leg. Cool off,  do a full wet wipe to freshen up and then change into comfortable clothes. Remember to pack something warm at night when you’re out supporting your team.
7. Shower Wipes: Consider this a mini shower. I’ve always used the Hustle Clean Body Wipes by ShowerPill but the FunkBlock Shower Wipes are nice too.
8. Toiletries: Deodorant is a must. Chapstick. Lotion. Toothbrush if you want to have conversations with your team after the 24-hour mark. Or at least use these disposable toothbrushes. I always keep a few in every travel bag I own just in case.
9. Flip-Flops/Sandals: Give your feet a break after the run.
10. Sunscreen: I’m partial to Sun Bum and the Trader Joe’s Daily Facial Sunscreen. It applies well and doesn’t sweat into my eyes.
11. Sleeping Bag/Pillow: You’re not going to get much sleep, but you might as well be comfortable when you do. There are areas set up at the big exchanges to sprawl out and a have a team slumber party. If space is not an issue, you can get thick, comfortable sleeping pads. I personally use the ApolloAir pad from GearDoctors. For pillow, I use the ultralight inflatable pillow from Trekology for my travels since it can be comfortable upright as well. If you want something bigger, they also make a 24” camping pillow that packs down.
12. Earplugs/Eyemask: The FreshMe is the probably the best mask I’ve used over the years. And the cheap ProTech earplugs are my favorite with 33 decibel NRR (noise reduction rate).
13. Electrolytes/Water Bottle: Stay hydrated. Coconut water is also great. This is the collapsible water bottle I’ve used for the last 8 years on all my travels. I replace them once in a while, but I’ve never had one break, rip, or spilled in my bag, which is crazy. Electrolyte tabs are great, but taste is hit or miss sometimes. I like the Nuun
14. Food/Energy Bars/Gels: Don’t go overboard here. There’s plenty of time to eat real food. I’m not the biggest fans of gels, but Honey Stinger gels taste pretty good and contain 32mg of caffeine. I personally prefer their energy waffles over the gels.
15. Duffel Bag: To store everything and keep the van organized.
16. Camera: Check out my post about “How To Make A Winning Ragnar Video.” I share what I’ve learn from making a few Ragnar videos and winning the Ragnar Relay #innerwild video contest. Enjoy the run, but if you do feel like capturing some shots, keep it light and portable. Your phone is a great option. The DJI Pocket 3 is a much better option over any GoPro for capturing more cinematic moments.

Recommendation Gear For A Ragnar Relay

1. Vaseline/Bodyglide: Chaffing sucks, Bodyglide is great. Trailtoes are what I’ve used for years for the feet. It’s especially great for ultra long and muddy obstacle races and they save my feet every time.
2. Van Markers: Decorate your van. We used these glass markers on ours.
3. Sunglasses: Look cool when you run.
4. Salt Tablets: Good if you’re prone to cramping or running in extreme heat.
5. Foam Roller/Roller Stick: You won’t have as much recovery time, so it’s nice to release the lactic acid and muscle tension after a leg. The Stick is the best thing you can bring for a Ragnar since foam rollers are pretty useless in a van. The 3rd gen TheraGun Mini was the best thing I brought for the last few Ragnars, but the new and cheaper TheraGun relief might be a better buy now.  For your feet, get these Gaiam Therapy Balls. This will ALWAYS go into my travel bag because they are great for rubbing out or massaging a sore spot and they are so compact.
6. Toe socks: I had to put this one in there again in case you ignored it the first time. I swear by the Injinji toe socks to avoid blisters.
7. Airpods/Wireless Earphones: You are not supposed to run with music in both ears for safety reasons. AirPods Pro have a transparent mode, so you can hear the ambient sounds around you. Still, wear only one ear to be safe.
8. Music: The waterproof JBL Flip speakers were great when we were hanging out away from the van.
9. Odor Eliminator: A simple odor neutralizer is the way to go for the vans. I prefer it over nauseating car freshener smells.
10. First Aid Kit: Prepare for the unexpected. Small cuts, blisters, and explosive diarrhea can all happen.

That sums up all the things you need and should get as you prepare for your first Ragnar or your 10th.

My Advice To Help Make Your Ragnar Life Easier

Once you’ve done your training and gotten all the gear that you’ll need, you’re pretty much ready to go. However, there are a few things I’ve learned over the years that can make your Ragnar experience so much better and easier. There’s no need to suffer needlessly. It’s going to be hard enough as it is.

1. Trick A Non-Runner Into Being A Designated Driver

It’s not the most fun job in the world, but it sure takes the pressure off one or more of the team members. One less thing to worry about. I suggest either blackmail or offering some kind of baked treats. Or a lot of booze afterwards.

2. Get A Mid-Race Hotel

Get a hotel room. This turned out to be a great idea since it rained during our 2nd and 3rd legs so sleeping outside was not a fun option.

We choose a location close to the leg 12 exchange. Van 2 got a bit of rest and a shower after their first leg before beginning the all-night run and Van 1 got some proper rest and a shower after 2 legs. It’s a small luxury, and split between your group, it’s a worthwhile expense.

3. Keep A Stocked Van

Stock your van with all sorts of food and not just gels. You’ll be spending a lot of time in there. This is no time to keep to your diet. You’ve trained hard, you’re racing hard, eat and enjoy. Brings lots of snack. Keep a cooler with ice for those Gatorades and coconut water. Nothing feels better than finishing a leg and being able to reach in for an ice cold bottle of some goodness.

4. Stop For A Proper Meal

You’ve got that van now stocked with all the cold drinks and snacks. Cold sandwiches and Oreos will give you energy, but a nice hot meal with lift your spirits and keep team morale high. It’ll also give you some time away from the van, unless you’re really attached to sitting in there for the full 30 hours. Just remember to avoid eating too much during the 2 hours before you run.

5. Stay Engaged As A Team

It’s easy to want to sleep or rest after your own leg, but imagine waiting alone in the rain for an exchange or finishing your leg and having to wander around on your own to find the van. It’s a team race. Cheer your teammates on.

We decided to shoot a lip sync video to capture our experience. Regardless of how tired we were, everyone put on a smile and made Freddie Mercury proud. We even had a choreographed dance and an air guitar session in the hotel room just before everyone passed out.

6. Go With The Flow

You can program all the exchanges and routes into your GPS, designate a driver and back that person up with a navigator. Things can still go wrong. We ended up missing several exchanges for random reasons and even waited at the wrong exchange at one point.

These things can and probably will happen and when they do, just go with it. It’s more fun to laugh about it than to point fingers and place blames. This is what I loved about our team. We had a great time regardless of whatever went wrong.

7. Team Shirts

So now that everything else has been taken care, who doesn’t want to have matching team shirts? Cotton ones are cheap, but you’ll probably be more comfortable running in a synthetic shirt. Splurge for something that you’ll consider keeping and wearing again. If t-shirts are too conventional for you, consider team thongs.

That’s about it. Get in those training runs and have a great time. Let me know how this list works out for you and if there’s anything else you think is missing. Leave a message in the comment and tell me about your race. You’re also welcome to send me a last minute invite. There’s a good chance I’ll say “Yes”, if I’m in the country.

Updated on June 12, 2025