Fit to Compete
Running is good for the heart and over the past 25 years, more than a million runners have successfully taken part in Great Run events.
But long-distance running may not be for everyone. If you have a family history of heart disease or sudden death, or are at risk from high cholesterol or high blood pressure, and particularly if you have symptoms of heart disease - i.e. chest pain or discomfort on exertion, sudden shortness of breath or rapid palpitations - you should see your GP who can arrange for you to have a proper cardiac assessment.
Such an assessment may not be instantly available, but continuing to run with these symptoms may shorten your running career catastrophically! A "fitness test" is not sufficient to detect these problems.
It's important to fill in
ALL the requested information on the back of the race number – including contact numbers for on the day. Do not give your number to someone else to run in. Only you are registered to this number by agreeing to the conditions of entry, with the medical services having your personal information.
Your Training
Muscular aches and pains occur most commonly after an increase in training.
Training should be increased gradually so that you do not suffer prolonged exhaustion. Separate your days of heavy mileage with one or two days of lighter training, or rest days, so that your body can refuel your muscles with muscle glycogen. To reduce injury risk, vary your training runs, the running surface, the pace and distance, and do not always use the same pair of shoes.
Always face oncoming traffic and
BE VISIBLE - at night wear bright or reflective clothing.
Illness and Training
If you have ‘flu, a feverish cold or a tummy bug, do not train until you have fully recovered, which could take as long as a month. Then start gently and build up gradually. Do not attempt to catch up on lost mileage after illness or injury – this may cause further damage or illness. If your training schedule is affected by illness near to an event, consider postponing your run. There will always be another!
For interactive training schedules and training advice visit the:
Training Room.
Important Health and Safety Note - As part of your structured training schedule, you should be able to comfortably run the following: 8 miles continuous training run one month before a half marathon (13.1 miles), 6 miles continuous training run one month before a 10 mile race and 4 miles continuous training run one month before a 10 km race. If you can’t do this, you will not manage your event in safety and are unlikely to enjoy it. Please do not run on this occasion.
Keep Drinking
Fluid lost in sweat must be replaced otherwise your body becomes dehydrated (short of water) and less efficient. Alcoholic drinks, tea and coffee can be dehydrating. Take plenty of non-alcoholic drinks, especially when training in hot weather. Drink enough to keep your urine a pale straw colour. Drink plenty of liquids after training, especially long runs, and practice drinking during longer training runs.
When you exercise you lose more than just water in sweat and need to replace these lost fluids and electrolytes so you may find a sports drink such as Powerade beneficial. Powerade has been specially formulated to contain the optimum combination of carbohydrates and electrolytes to ensure you hydrate effectively.
Drinking on the run needs practice. Drink plenty of fluids but preferably no alcohol in the two days before the race.
DO NOT drink excessively just before the race, during the race, or gulp water after the race as you may get hyponatraemia (see ‘Drinking Safely’ below).
On the day
You should start the race well hydrated and if you are not then drink half a pint (250ml) of water or sports drink in the half hour before the start. Do not be greedy and take extra bottles of drinking water to pour over yourself; as you may be depriving slower runners of much needed drinks.
Drinking Safely
It’s a balancing act. Drinking too little can lead to problems, as you need to replace some of the fluid you lose as sweat. Drinking much too much can be very dangerous and lead to hyponatraemia, (water intoxication) fits, and in rare cases, death.
Drink when you feel the need and
DO NOT gulp large volumes of fluids before, during or after the race. Here’s a rough drinking guide - your needs vary with your build, your speed, and above all the weather, as these affect how much you sweat. Faster runners on a warm day may need as much as a litre of fluid per hour (2 pints). Slower runners should need less, particularly on a cool day and should not drink more than 500 ml per hour. Please check your course maps for details of drink station locations (Aqua-Pura water and Powerade). Please take care when disposing of your used bottles and pouches. Discard them at the side of the road when you get an opportunity, as they can be hazardous to runners behind you. You should not gulp down all the water at once, just swallow a mouthful of water occasionally.
After the finish
DO NOT drink large amounts of water. You can only rehydrate (replace lost fluids) gradually over the next 24-48 hours. Eat some salty food as well as spacing your drinks - you will replace water, salt and glycogen depleted during your run.
Eat Sensibly
Generally, eat what suits you! Large doses of supplementary vitamins and minerals (such as iron) are not essential and produce no benefit if you are on a good mixed diet, but additional vitamin C in small doses is reasonable when fresh fruit and vegetables are in short supply.
Training (with adequate rest) helps you to sustain a high level of muscle glycogen if you eat enough carbohydrate. If you can, eat within two hours of finishing your long runs and your event. This helps to replace muscle glycogen quickly, and speeds recovery. Do not change your normal diet drastically in the last week before your event, but eat less protein (meat) and eat more carbohydrate (pasta, bread, potatoes, cereals, rice and sweet things) - unless you reduce your protein intake you will not eat enough carbohydrate.
Do this especially in the three days before your event when you should also be markedly reducing your training. This loads the muscle with glycogen and delays or prevents you “hitting the wall”. (You should test out any changes in your diet by practicing well in advance of your big race).
Still Fit
Do not run if you feel unwell or have just been unwell, even if you are raising money for charity. Most medical emergencies occur in people who have been unwell but do not wish to miss the event. If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise feel unwell. It is unfair to you, your family, your sponsoring charity and the Great Run support staff to risk serious illness and become a medical emergency. You are unlikely to do yourself justice. There are many other runs you will be able to do.
On the Day
Wear appropriate clothes for the weather. On a cold, wet day you can become very cold if you reduce your running pace or walk. A hat and gloves will prevent heat loss and are easily carried. If it is hot, wear loose mesh clothing, start slowly and, if possible, run in the shade. Use shoes that you are sure will not give you blisters.
At the Finish
Do not stand about getting cold. Keep walking, especially if you feel dizzy, and drink to replace lost liquid. Go to the baggage area as soon as you can, get your kit and change into warm, dry clothing, and then go to the reunion area. Foil blankets should only be used as a temporary measure to stop you from becoming cold. Keep on drinking slowly and have something to eat. Some runners feel faint more than half an hour after finishing the race, often because they have taken insufficient fluid and/or not eaten anything.
Again
DO NOT DRINK EXCESSIVELY. Follow this simple advice and you will probably not need medical aid, which is situated at regular intervals around the course and after the finish line. We look forward to seeing you there!
This is the recommended advice of a group of national race doctors and race organisers who are brought together to deal with Runners' Welfare issues.