Health Check & Readiness

• Only take part if you feel well and have trained adequately.
• If you have been unwell in the days leading up to the event, particularly with flu-like symptoms, fever, or chest pain, please consult a GP who can advise if you are in a condition to take part.
• If you have a pre-existing medical condition or any health concerns, consult your GP before participating and ensure you have appropriate management plans in place.
• If you have a family history of heart disease or sudden death, or if you are at high risk due to high cholesterol or high blood pressure, it’s important to consult your GP, especially if you experience symptoms like chest pain or discomfort during exercise, sudden shortness of breath, or rapid palpitations.
• Please write emergency contact details and any medical conditions on the back of your bib.

Hydration & Nutrition

• Stay well-hydrated in the days leading up to the event, but please avoid excessive water intake to prevent hyponatraemia (low sodium levels).
• Eat a balanced meal high in carbohydrates the night before and a light, familiar breakfast on the morning of the event.
• Avoid trying new foods, drinks, or supplements on event day.

Clothing & Weather Preparation

• Check the weather forecast and dress accordingly.
• Wear comfortable, well-tested running shoes and avoid brand-new kit to prevent blisters or chafing.
• Apply sunscreen if conditions are sunny and wear layers that can be easily removed in cold weather.

Medical Support & Emergency Procedures

• Medical teams will be stationed along the route and at the finish line, please don’t hesitate to seek help if you feel unwell.
• If you or another participant experience severe symptoms such as chest pain, severe breathlessness, dizziness, or collapse, alert a marshal or call the emergency services at 999 who will pass the call onto the onsite medical team.

Hydration & Energy

• Drink to thirst. Take small, regular sips at hydration stations, but don’t drink excessively.
• If using energy gels or snacks, consume them as you have practised in training to avoid digestive discomfort.

Pacing & Listening to Your Body

• Start at a comfortable pace, overexerting yourself too early can lead to exhaustion or injury.
• If you feel dizzy, lightheaded, or unwell, slow down or stop at the nearest medical point.
• Be aware of signs of heat exhaustion (nausea, headache, excessive sweating, cramps) or hypothermia (shivering, confusion, fatigue).

After the Event

Recovery & Cooling Down

• Keep moving after crossing the finish line to avoid dizziness or fainting.
• Drink water in moderation and refuel with a combination of carbohydrates and protein.
• Stretch gently to help muscles recover and prevent stiffness.

Medical Assistance Post-Event

• If you experience chest pain, dizziness, or feel faint after finishing, seek immediate medical help.
• Delayed-onset muscle soreness is normal, but if you experience sharp pain or swelling, consider seeing a medical professional.

Hydration & Rest

• Rehydrate steadily throughout the day, balancing water and electrolyte intake.
• Allow your body time to recover with good food, hydration, and rest.

If in doubt, always prioritise your health over performance.

Here are a few helpful reminders for taking part in warm weather, along with some important things to keep in mind.

Not feeling 100% in the lead up? Please don’t run if you’re already feeling unwell. Your health comes first.

Drink to thirst: Listen to your body and sip water when needed. If you’re not carrying your own drinks, make use of the water stations along the route and check their locations in advance. Please take only one bottle per water station to ensure there’s enough for everyone and avoid wasting water. If you’re carrying a bottle, don’t drop it on the floor or throw it on the floor – hold onto it until you find a bin or reach the next water station.

Stay hydrated, the smart way: Carry water if you can. Carry electrolytes if possible as they help your body retain fluids better and replace salts lost through sweating.

Remember only to take one water bottle per drinks station

Fuel up: Bring extra gels or sweets if you’ve practised with them during training — they’ll help keep your energy up in the heat.

Seek out the shade: Where possible, run or stand in shaded areas — it will help keep your temperature down.

Feeling unwell? Stop running and walk to the nearest medical point. If you can’t get there yourself, alert a steward and sit in the shade until help arrives. Your wellbeing is more important than your finish time.

Helping others: If you see someone struggling, alert a steward and, if possible, help them into the shade or shield them from the sun. Roaming doctors, cycle responders, ambulances and foot patrols will be nearby to assist.

Dress to stay cool: Wear light-coloured, breathable kit like mesh, moisture-wicking fabrics, and loose fits.