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Runners - If you are looking for a team, click on the RUNNER(S) LOOKING FOR A TEAM heading under the relay you are interested in, and then click on the "New Topic" button. For the subject, enter something about you that will attract a team to read your post. This will make it much easier for a team looking for runners to find you. If you go to the TEAMS LOOKING FOR A RUNNER forums and only answer one of the posts there, it is very unlikely any other Team is going to find your post to know you are interested in running.
TEAMS - If you are looking for runners, go to the race you are running, click on the TEAMS LOOKING FOR A RUNNER(S) heading then click on the "New Topic" button. For the subject, briefly mention what kind of team you are and what you are looking for. Then add the details in the message section.