4x400m Relay Rules
Four runners, four full laps each, baton handed off after every leg.
Teams of 4; the first leg and part of the second are run in lanes, then runners can move to the inside.
- •Fastest total time for the team wins
- •A dropped baton or an out-of-zone changeover disqualifies the team
- •League standings can rank teams by best time or head-to-head placings
- •Incoming runners' finishing order sets the outgoing runners' lane/position for the next leg's break line
- •The baton must be carried by hand for the full distance
- •A false start by any team member disqualifies the whole team
Lane rules through the race
The 4x400m starts in lanes and the first runner stays in lane for the full lap. The second runner also runs the first bend in lane before breaking at a marked line, after which the race is run on the inside.
Third and fourth changeovers are taken in the order the teams arrive, with athletes lining up across the track by their team's position. Marshalling that correctly is essential, and it is where club relays most often descend into chaos.
Changeovers at 400m pace
Unlike the sprint relay, 4x400m changes are visual: the outgoing runner watches the baton in and takes it while moving, but at nothing like sprint speed. That makes the exchange far more forgiving and the event more accessible for club teams.
The incoming athlete is usually exhausted after a maximal lap. Teams should practise receiving from a runner who is slowing sharply, which is a different skill from a clean sprint handover.
Common questions
When do runners break from lanes?
The first runner stays in lane for the whole lap. The second runner breaks at the marked line after the first bend, and the remaining legs are run without lane restriction.
How are the final changeovers organised?
Waiting runners line up across the track in the order their teams are running, with the leading team on the inside. Marshals must reorder them as the field approaches, which needs someone competent at that changeover.
Is the 4x400m easier for club teams than the 4x100m?
Generally yes. The visual changeover is far more forgiving than a blind sprint handover, so a team that has not practised together will still complete the race, which is rarely true of the 4x100m.
How should the running order be chosen?
Convention puts a fast starter first and the strongest athlete on the anchor leg. Some teams lead off with their best runner to get clean air on the first bend, which is a legitimate alternative in a tight field.
Track a athletics league online
Live standings, scores & head-to-head records
Athletics rules
Format, scoring & key rules reference
How to Start an Athletics League With Friends
2 min read
Athletics League Tips: Running a Fair, Fun Season
2 min read
Ready to start your 4x400m Relay league?
Create leagues, log scores, and track a live leaderboard. Free for 30 days, no credit card required.
Create Your Free League