Running Relay Race Guide

I'm doing a running relay race. Help me prepare.

Race details:
- Relay name: [if known]
- Format: [overnight, day-only, etc.]
- Number of legs: [how many I'll run]
- Leg distances: [approximate distances]
- Team experience: [new team, experienced]
- My role: [captain, participant]

Please cover:
1. How relays work
2. Training for multiple legs
3. Van/team logistics
4. What to pack for relay
5. Nutrition and hydration strategy
6. Sleep management (overnight relays)
7. Running your best legs
8. Team dynamics and etiquette
9. Safety protocols
10. Making it fun for everyone