To avoid injury and maximize performance you should warm up prior to running. This becomes even more important for the 2nd and 3rd leg when you may be stiff from previous runs and riding in your van.
Start out very slowly walking then jogging. Follow this with 5-10 short runs of 50 yards or so simulating your race pace. Jog 50-100 yards between each of these short runs. If you have the urge to stretch, you should do it at this point when you are well warmed up. Stretching may not be a good idea when you are fatigued (especially before the last leg).
Additionally, it is extremely important to do a cool-down after each run to reduce the waste products left your working muscles. These waste products are guaranteed to make you stiff and sore for your next leg if you jump immediately into your vehicle after your run. After the hand-off, continue to jog and then walk before you get into the van.
If anything feels sore or tight after your run, you should ice it immediately for 10 to 15 minutes.
Between your runs, keep your legs warm and loose. Take advantage of stops to get out and walk around. This will help keep your legs loose.
Rank Stranger trivia: Only Renee, Jeff, Mark and Pete have run from both vans. Renee ran once from Van#2, 3 times in Van#1. Jeff ran once from Van#2; his other 6 years have been in Van#1. Pete (4 relays) and Mark (6) are Van #1 fixtures but they shared a Van #2 leg one year, covering for an injured runner.
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