You’ve signed up for your first Ragnar? Congratulations! You’ve officially joined the ranks of sleep-deprived, sweaty, and slightly delirious runners who believe that racing 200-ish miles in a van (or 120 miles through the wilderness) is a great idea. And guess what? It totally is.
Whether you're taking on a Ragnar Road or Ragnar Trail, there’s an art to surviving (and thriving) during the race. Here are 10 tips to help you conquer your first Ragnar like a seasoned pro.
1. Train for the Ragnar Way
This isn’t your typical race. Instead of running straight through, you’ll be running multiple times over 24-36 hours with unpredictable rest in between. Your best bet? Train with multiple runs in a day to mimic the Ragnar experience. Try a morning run, followed by an evening run, and another the next day. Your legs will thank you when they realize they have to run at 2 a.m.
Pro Tip: If you’re tackling Ragnar Trail, add in some elevation and technical terrain training. If you’re on Ragnar Road, practice running on different surfaces (pavement, gravel, maybe even some dirt roads).
2. Sleep Is Optional. But Try to Get Some Anyway!
Ragnar is a test of endurance, not just for your legs but for your ability to function on minimal sleep. For road races, you’ll be catching catnaps in a van or at designated sleeping areas. For trail, you’ll have a tent at Ragnar Village—but don’t expect a full night’s rest. Bring a sleep mask, earplugs, and a comfy sleeping bag.
Pro Tip: Find a way to sneak in sleep before your hardest leg. Even 30 minutes of shuteye can make a huge difference when you’re running on fumes.
3. Pack Like a Pro (And Then Pack Some More)
Ragnar packing is an art form. Every runner should have:
-
Four sets of running clothes (one for each leg, plus extras if it’s rainy or humid)
-
A headlamp & reflective vest (for night runs)
-
Baby wipes (because showers are rare)
-
Snacks (because hanger is real)
-
Compression socks (your legs will love you)
-
Deodorant (your teammates will love you)
For Trail Ragnars, add a good camping setup—a tent, sleeping bag, and extra layers for chilly nights.
4. Fuel Up Like an Ultra Runner
You’re not just running one race, you’re running three (or more). Your body needs fuel to keep going. Eat a mix of carbs, protein, and fat to stay energized. Bananas, protein bars, PB&J sandwiches, and electrolyte drinks are lifesavers.
Pro Tip: Don’t try new foods on race day. Stick with what works for your stomach to avoid any mid-run surprises (trust us on this one).
5. Embrace the Funk (Because You Will Smell)
You will smell. Your teammates will smell. The van will smell. Accept it. Pack a small towel, baby wipes, and dry shampoo to freshen up. Some races have showers, but they’re a rare luxury.
Pro Tip: Bring a fresh change of clothes for the post-race celebration—you don’t want to be that person at the finish line party.
6. Master the Art of the Van (or Campsite) Life
For Road Races, your van is your home for the race. Keep it clean and organized. Designate spots for snacks, shoes, and sweaty clothes (sealed in plastic bags, preferably).
For Trail Ragnars, claim a prime campsite early. Set up your tent, bring comfy chairs, and deck it out with lights, decorations, and maybe a hammock for extra chill vibes.
Pro Tip: Decorate your van or tent to match your team theme. The more outrageous, the better.
7. Know Your Legs (And Run Smart)
Each Ragnar course has easy, moderate, and hard legs. Some have brutal elevation climbs, some are smooth sailing, and some will have you questioning your life choices. Know your route ahead of time so you can pace yourself properly.
Pro Tip: Don’t go all-out on your first leg! Save some energy for later, especially for the final push to the finish line.
8. Hype Up Your Team
Ragnar is a team sport, and the energy you bring to your squad can make or break the experience. Blast the pump-up music, make ridiculous team chants, and give your teammates all the cowbell. The more fun you have, the faster the miles will fly by.
Pro Tip: Hand out mid-race “awards” to keep morale high (e.g., “Best Night Run Zombie Impression” or “Loudest Van Snorer”).
9. Lean Into the Ragnar Weirdness
At some point, you’ll find yourself eating a burrito in a parking lot at 3 a.m., running through the woods with a headlamp, or laughing uncontrollably at something that isn’t remotely funny. That’s just Ragnar. Embrace the chaos, roll with the unexpected, and enjoy the madness.
Pro Tip: The best Ragnar memories come from the unexpected moments—so don’t stress about every little thing.
10. Soak It All In (And Start Planning Your Next One!)
Before you know it, you’ll be sprinting across the finish line with your team, medal around your neck, and an overwhelming sense of accomplishment. Ragnar is a one-of-a-kind experience that brings people together in the best (and weirdest) way possible. So enjoy every mile, every sleep-deprived giggle, and every sweaty high-five.
Pro Tip: You’re going to want to do another Ragnar. Just accept it now and start recruiting your next team.
Ready to Ragnar?
Now that you’re armed with these tips, all that’s left to do is show up, run your heart out, and embrace the adventure. Whether you’re racing under city lights or a canopy of stars, one thing is certain: Ragnar will change you.
So grab your team, pack your gear, and get ready to run, relay, and repeat. We’ll see you at the start line!