Use running shoes that you know from experience will not give you blisters, and wear appropriate clothes for the weather. The day before your race, make sure that you check the weather forecasts on the TV – or you can use http://metcheck.com/V40/UK/HOME/ or http://www.bbc.co.uk/weather/ to help advise you on the coming conditions and prepare yourself accordingly.
WHAT TO DO IF IT'S A HOT DAY
- You should forget about achieving a PB – instead, slow down and just enjoy the experience.
- Even though it's a hot day, you should only take one drink from drink stations (see separate notes on drinking) – (a) because you don't need more; (b) you shouldn't use one to pour over your head (drink it don't wear it); (c) if everyone takes more than one drink, the drink stations will simply run out for the runners behind you – who will also be needing a drink!
- Pack sun block (don't smear loads on your forehead as you'll end up with sweaty sun block stinging your eyes). Try using some sun block on a sunny training day to find the best type for you.
- Wear a baseball hat. You can buy various brands of lightweight running hats – often with mesh top to keep the air flowing. The peak is ideal to keep the sun off your face, or (without trying to make a fashion statement) wear it backwards to protect the neck.
WHAT TO DO IF IT'S A COLD DAY
- Turn up with some warm clothes that you can sensibly discard once the race has started.
- Warm your muscles up before stretching them. Think of your muscles like putty: if it's cold it can be quite brittle, but once it's warm its very pliable.
- You may want to wear some warmer clothing – ideally something that you can take off once you start to heat up, such as a hat and gloves.
- Start the race slowly and let your muscles warm to the task ahead.
- Once you finish make sure you have some warm clothes to change into ASAP.
AT THE FINISH
Do not stand about getting cold. Keep walking, especially if you feel dizzy, and drink to replace lost fluid. Go to the baggage area as soon as you can – where you should get your kit and change into warm, dry clothing – and then go to the reunion area. Note that foil blankets will not stop you from becoming cold! Keep drinking slowly and have something to eat. Some runners feel faint more than half an hour after finishing a race, often because they have taken insufficient fluid and/or not eaten anything. If this is the case for you, then DO NOT DRINK EXCESSIVELY – instead, drink in moderation and have something to eat.
FIRST AID ON RACE DAY
If you follow our advice above, you will probably not need medical aid on your race day. However, if you do find you need medical attention, go to one of the race's First Aid posts, which will be located at various points along the race route.
Please keep this medical advice and refer to it throughout your training and nearer to the race day itself.