You stare at your calendar, and it stares right back. Between meetings, nights with friends, that never-ending pile of laundry, and the occasional attempt at having a social life, squeezing in training for a Ragnar Relay sounds... laughable. But guess what? You can absolutely do it. Plenty of us have. Ragnar wasn’t made for elite runners with unlimited free time. It was made for people like you! People juggling spreadsheets and other commitments but still craving adventure.
So, if you're eyeing that 200-mile road relay or a weekend of trail loops and bonfire vibes, here's how to train for it without quitting your job or ghosting your group chat.
Shift Your Mindset Before You Shift Your Schedule
Let’s be real: you’re not prepping for the Olympics. You’re getting ready for something way better. A Ragnar Relay isn’t about PRs or podiums. It’s about shared miles, sunrise runs, sleepy high-fives, and feeling like a total legend after tackling the kind of distance you never thought you could.
That’s the mindset shift. You’re training for the journey, not just for your legs, but for your team. You’ll be running for each other. And that’s the kind of motivation that gets you lacing up even after a long day at the office.
Make the Most of the Time You’ve Got
Time is tight. We get it. That’s why flexibility is your new training partner.
Morning person? Get in a few miles before work while the rest of the world is still snoozing. Night owl? Embrace evening runs that mimic Ragnar’s after-dark legs—bonus points if you practice with your headlamp. Got a long lunch break? Perfect for a quick tempo session or a strength circuit in the parking lot (yes, burpees between cars are totally legit).
Weekends are gold. Use them for your longer runs or to practice back-to-back workouts. One run on Saturday morning, another on Sunday afternoon. Your legs won’t love you immediately, but come race weekend, they’ll thank you.
Simulate the Ragnar Flow (aka Embrace the Chaos)
Ragnar isn’t just one long run. It’s three legs, spaced out, often at odd hours. That means your training should reflect that rhythm.
Try a “mini-Ragnar day” once or twice during training. Run in the morning, again in the evening, and maybe once more late at night. It doesn’t have to be long each time. The goal is to get used to running on tired legs and unpredictable schedules. Also, a little sleep-deprived sweat session is a great way to bond with your inner weirdo... because every Ragnarian has one.
Don’t Skip the Strength
You’re not just running. You’re lifting van doors, scrambling up trail inclines, crouching in porta-potties that defy physics, and probably carrying your teammate’s snacks at some point. So yeah, your body’s going to want some muscle backup.
A couple of strength sessions a week will do wonders. Focus on core, glutes, and quads. Think squats, lunges, planks, and resistance bands. Bonus: strong muscles recover faster and help prevent injuries when you’re piling on the miles.
Keep It Social (Sort Of)
You don’t have to ditch your friends to train, you just might need to get creative.
Invite a buddy on your run. Turn your post-run stretch into a social hangout with smoothies. Combine long walks with deep catch-up convos. Got a friend who’s curious about Ragnar? Rope them in as a teammate, and suddenly, you’ve got built-in accountability.
Training doesn’t have to be lonely. It can be the thing that adds to your social life, not takes away from it.
Rest Without Guilt
Sleep is training. So is that rest day when your legs feel like overcooked spaghetti. Listen to your body, take days off when you need them, and know that recovery is part of the process. Seriously, no one wins Ragnar by burning out before the race even begins.
If you’re training with a full schedule, you need those recharge moments more than ever. So don’t feel bad for skipping a run to sleep in or hitting yoga instead of hill sprints. You’re playing the long game.
Final Pep Talk: You’ve Got This
You don’t need perfect training. You need consistent effort, a sense of humor, and a team to cheer you on through every sore muscle and pre-run panic.
Thousands of runners just like you—busy, tired, wildly overbooked—show up to Ragnar each year and crush it. Not because they trained like pros, but because they made space in their messy lives for one unforgettable adventure.
So go ahead. Set that early alarm. Pack your running shoes next to your laptop. Say yes to the miles and the madness.
We’ll see you at the starting line with tired legs, full hearts, and one epic weekend ahead.