Medical advice

Chat with your GP first - especially if you have a family history of heart problems, high cholesterol, high blood pressure, diabetes, a family history of a first-degree relative (parent or sibling) developing a heart condition before the age of 50, or symptoms like chest pain, breathlessness, palpitations or loss of consciousness. Don’t ignore anything unusual.

• Don’t train through flu, fever, cough or tummy bugs.
• Start again slowly once you’re better and never try to “make up” missed miles.
• If you can’t comfortably run 8 miles one month out, it’s best not to run the marathon this year.

• Don't train through pain. If you develop an injury, get it checked out.
• See your own doctor, a sports doctor, or a physiotherapist if you have any concerns.
• Let it settle, then build back up again slowly. Don’t try to “make up” missed miles.

Ease off in the last three weeks. Aim for:

• 80% of your usual mileage (3 weeks out)
• 60% (2 weeks out)
• About one-third (final week)

Arrive at the Start Line feeling fresh, not exhausted.

Tapering allows glycogen stores to replenish naturally. This is where the concept of ‘carb-loading’ originates. A more helpful approach is to think of carbohydrate ‘topping up’, particularly in the 24 to 48 hours before Marathon Day. Adequate carbohydrate intake is essential, but the ideal amount is personal, as overdoing it can leave you feeling heavy or sluggish. Also aim to take on small, regular amounts of water in the 24 hours beforehand.

Do not run. Many medical emergencies could be avoided by resting instead of pushing on through illness. High temperature, vomiting, diarrhoea, chest pain, or simply feeling “off” are all reasons to sit this one out.

• Write your name and emergency contact details on the back of your bib number. If you have any medical conditions or take any medications, write them down too.
• Do not swap your bib number with anyone – we will not know who to contact in an emergency if you do.

• Dress for the weather: Cold/wet: layer up, hat, gloves. Hot: light, breathable kit; start slower
• Run in shoes you already trust.

• Avoid unregulated “performance boosters” bought online - they can be dangerous.
• Paracetamol or anti-inflammatory‑ gels are fine, but avoid anti-inflammatory tablets like ibuprofen, diclofenac or naproxen in the 48 hours before, during, and after the marathon as they can affect your kidneys.

• Drink to thirst, not more. Too much water can cause dangerous hyponatraemia.
• Start hydrated and sip a little before the race.
• Adjust for weather - you’ll need more in heat, less in cool conditions.
• After finishing, rehydrate slowly over 24–48 hours.

You will benefit from taking on small, regular amounts of water. Hydration should be approached with balance, ensuring you arrive at the Start Line well-hydrated but without overconsumption. Drinking too much can be very dangerous and can lead to hyponatraemia (water intoxication), fits, and even death.

• Stick to your normal diet.
• In the last 3 days, focus on carbs (pasta, rice, bread) and reduce protein.
• Practise your marathon‑day breakfast during training.

Your gut will respond to what it recognises and what you have been using during training; anything unfamiliar can increase the risk of an upset stomach. It can also be helpful to avoid meals that are high in fat and fibre on Marathon Day, as these are slower to digest. What you need is quick, easily-accessible energy.

To access glycogen for energy quickly, easily-digestible carbohydrates taken alongside fluids can help support performance and carry you through the 26.2 miles. Depending on the weather and the amount you sweat, hydration and electrolyte intake can be particularly useful during longer periods of exertion. Small amounts, taken gently and consistently, work best. As with any pre-Marathon prep, this should be practised in training and tailored to you.

• Keep moving for a few minutes to avoid dizziness.
• Change into warm, dry clothes quickly.
• Eat something and drink slowly.

Recovery becomes the priority. Gentle rehydration, sometimes with electrolytes, helps restore fluid balance, alongside a combination of carbohydrate and protein to support glycogen replenishment and muscle repair. Appetite and digestion can be variable at this stage, so starting with something simple and building gradually is often best. And, of course, some well‑deserved celebratory food.