One tip I found really good which I do even when playing back, is get as low as you can at the start gate, one leg as far back as you can get it, and one dug into the ground. The marker would be held in one hand, stretched back to touch the gate so your body is also low down.
This means you get an extra foot or so of distance, you're almost in a sprinter position, so you can push off really fast, AND you're starting off in a low position, so you kinda fall/run all the way to your bunker, if you know what I mean
.. You'll present a smaller target.
Since you're not shooting, hold the marker pointing towards your bunker, (so when you swing your arms, the mass pushes you that way) Also hold it in the opposite hand to the side of your body facing the other team, to prevent breaks, AND so it's in the right hand to shoot during your run if necessary.