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.

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.

• 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.

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