A 4x400m relay race is a track and field event where four athletes each run a 400m leg, for a total of four laps. The first leg starts in starting blocks, but the remaining legs exchange the baton in a designated zone 10 meters from the finish line. Here are some tips for performing a 4x400m relay race:
First lap: Run in your lane. Some say this is the most difficult lap because you have to stay in your lane.
Second lap: Run in your lane until the back straight, then move to the inside line.
Exchanges: When the incoming runner is about 10 meters away, the receiving runner should run forward at a moderate pace and reach back with their left hand to receive the baton. This is called an open pass, as opposed to the blind pass used in the 4x100m where the receiver starts running before receiving the baton.
Handoffs: Focus on passing the baton without dropping it.
Awareness: Be aware of what's happening ahead of and behind you, and know your teammates' strengths and weaknesses.
Sportsmanship: Be kind if a teammate makes a mistake.
