When I capture, I'll have thrown a smoke right before I get there, so the second I leave, the base is smoked. Any chasers will be blinded and unable to shoot me for a moment, because they won't know if I'm behind cover or not. I ALWAYS wear a light vest, and I run with nades. I'll throw a grenade at the floor as I run through the tunnel, and then one to the right of the exit of the tunnel towards my base (which is always bravo) so anybody trying to sneak around will die too. I'll run backwards as I get really close to the flag (after checking that nobody's camping by the flag), because I'm usually shot down the second before I get in the circle if I dont.
Touchdown. Always.