There are unquestionable health benefits to training and participating in a running event. However, it is also a physical challenge, which requires a sensible and safe approach. It is essential that you are properly prepared and that you follow a carefully structured training programme that will help you complete the event while also safeguarding your health.

We advise that half marathon participants especially, do not participate on event day unless the recommended mileage has been achieved in training runs and urge you to take the time to understand issues surrounding hydration, fuel and any medications you might be taking.

Please make sure that you read the guide below, ahead of taking part.

YOUR CURRENT HEALTH?

If you have any medical conditions such as cardiac problems, asthma, or diabetes, you must check with your medical advisors whether there is any medical reason why you should not run or train for endurance events.

Your GP is the best person to discuss this with. They know the benefits of training for the event but also the effects on your body. They may advise against you taking part and if they do, you must take their advice.

Please remember that you may need to make adjustments to your medication or treatment when running long distances.

Please ensure you also notify us if you have a medical condition. We request that you include full details of any medical problems, medication, allergies and contact details on the back of your running number, should we need to treat you during the event.

If you have previously encountered any significant medical problems while taking part in a sporting event, such as heat or hydration issues, it is especially important that you check with your medical advisers and/or a sports physician whether or not you should take part in this event.

DO NOT TAKE PART IF YOU FEEL UNWELL

Before event day, one of the hardest decisions any runner has to make is not to run if they have been unwell.

Running whilst having any kind of virus makes you much more prone to heatstroke.

If you find yourself in this dilemma, no matter how hard you have trained, despite how much you have been looking forward to the event, it is essential for your own health and safety and indeed for that of others, that you do not take part if you are unwell or unfit in any way.

MEDICATIONS AND PAINKILLERS

You should also be very careful to avoid NSAID medications whilst training and running. Drugs such as larger doses of aspirin, voltarol (diclofenac) and ibuprofen (e.g Nurofen) and naproxen can cause kidney problems when combined with high-intensity exercise and very little rare cases can affect bowel function. This also applies to the use of creams for pain relief such as voltarol and ibuleve. If pain relief is required, please use paracetamol instead. Please discuss running the event with your GP if you take any of these medications regularly.

Long-distance runners should also consult their GP if taking any medications that can make you more susceptible to heat stroke or collapse, such as thyroxine, blood pressure medications or some mood stabilising drugs.

Finally, drugs to dry up runny noses, which contain pseudoephedrine or oxymetazoline, can increase your blood pressure and interfere with the heart’s electrical circuitry and should be avoided for a few days before the event and not taken whilst training. Stimulants of any kind should not be used. Again, for any questions, please consult your GP.

FUELLING

It is essential that you pay attention to the quantity and type of fuel you use before, during and after training and especially on the day of the event. Getting the right balance, in the type and amount of fluid you drink and fuel you take in, is critical for performance and safety.

It’s not a good practice to try new food or fluid the night before the event. It is also important to avoid caffeine and alcohol the night before the event due to their dehydrating effects.

WEATHER AND CONDITIONS

Please look out for weather forecasts in the week before the race and look for updates from the Northstowe Running Festival Team.

If you suffer from respiratory conditions it is important to look out for any information about smog or air pollution.

For more advice please visit: http://uk-air.defra.gov.uk/

CLOTHING AND OVERHEATING

There is a risk of overheating and getting heatstroke when running at any temperature but the risk is greater in warm conditions. It is therefore important to dress appropriately for the expected weather on Race Day.

Even if the morning is slightly cooler, it is likely to warm up later during the day. You will start generating the heat soon after the start and you should warm up very quickly.

When it is 10-12°C outside, it will probably feel like 20°C on a run. Wear proper running tights or running shorts with a long sleeve running top. For weather protection, you could take a lightweight running jacket that’s easy to tie around your waist.

If it is 15-20°C it will probably feel like 25°C on the run. Please don’t wear full-length running tights or long-sleeve tops at these temperatures. Do wear either ¾ length running tights or shorts and a technical T-shirt or running vest and apply a high factor, sports sunscreen.

It is also important to know that if you have ever collapsed due to heatstroke (rather than from exhaustion and recovered within minutes), we advise that you should not take part in the marathon and should consult your GP prior to any runs longer than a few miles. For further details please view the advice video at the bottom of this page.

FLUID INTAKE

How much and what type of fluid you drink, will depend on the weather and conditions, the speed you are running or the effort you are making and what your body is telling you. Historically Cambridgeshire weather at the beginning of September is very mild however, you must be prepared for unseasonably hot weather, or it could easily be an extremely cold day.

No matter what the weather if you are thirsty make sure you drink.

Forcing yourself to drink too much water during a run is as dangerous as drinking too little. Think about how much fluid you consume during your long training runs, and try to replicate this intake when taking part in the race. Just because drinks are on offer does not mean you should drink all of them.

Taking energy supplements whilst not taking adequate amounts of fluids is equally dangerous. Please read the advice from the manufacturers of the products you use to find out how best to use these products. Again, practice taking energy supplements during your training and build a plan for the day.

It is especially important to avoid any stimulants (legal or not) as they can make you prone to heatstroke.

It is especially important to not take any legal highs or illegal drugs whilst training and racing as this can impact your health and make you more prone to heat exhaustion.

IF YOU FEEL UNWELL DURING THE RACE

If you feel yourself getting confused or too hot, or very weak, this may be a sign of heatstroke and you must stop immediately and get help from one of the medical team. Heatstroke is a very serious condition, especially common in runners doing long-distance races. Those that suffer severe consequences are those that don’t listen to their body saying stop. It is much safer to stop than push yourself and collapse before the finish line.

MEDICAL SERVICES ON RACE DAY

If you do need any of the medical services on the day we have a highly experienced medical team in place. Tactical Medical Rescue provides the first aiders and they will be managing the first aid tents as well as fast responders on the course.

We also have physiotherapists who are on site ready to help with any running-related injuries. Fit Again Sports Therapy tent will be located near the finish line.

AFTER YOU’VE FINISHED

You have just put your body through a considerable amount of exertion. It is especially important for you to be extra careful during these next few hours and days. If you feel unwell in any way, confused or suffer from a collapse, or have abnormally coloured urine – please get medical help. Please avoid any anti-inflammatory medicines for the next few days and until told it is safe, please also avoid blood pressure tablets until you have been reviewed by your GP.

CHECK YOUR HYDRATION LEVELS

It is particularly important for longer-distance finishers to check hydration levels. Simple ways to measure your need for fluids are to check your weight and keep track of how much you are urinating. It is common to lose a few pounds of water weight during the long run like a marathon and therefore it is important to know your weight just before the race.

If you have lost 2-5% (for example 2% of 150lbs = 3lbs) then you have lost fluid and may be dehydrated.

If you are urinating and have no symptoms then you should continue to take sips of sports drinks and water every 15-20 minutes. Once your urine is clear and you are urinating freely, stop taking sips and drink only when thirsty.

SYMPTOMS TO LOOK OUT FOR

If you have symptoms such as feeling light-headed, dizzy, nauseous, vomiting, confused, short of breath, developing muscle aches or cramps which will not go away, and you have not been able to urinate, then you should call 999 or have someone take you to the nearest A&E department and tell them you have run a long-distance race (marathon, half-marathon, 10k)

If you do not know your weight, then keep track of your urine:

Urine that looks like lemonade means that you do not need to drink any extra fluids, so drink only if you are thirsty.

Urine that looks like apple juice is concentrated and may mean you are dehydrated

Urine which looks dark (dark orange or cola coloured) along with muscle aches or cramps that do not go away, can indicate rhabdomyolysis (muscle breakdown). This can be dangerous and you should call 999 or have someone take you to the nearest A&E department and tell them that you have run a long-distance race (marathon, half-marathon, 10k).

Much less commonly, if you have gained weight, then you may have drunk too much during the event. You are at risk of hyponatraemia (low salt levels).

If you have symptoms such as feeling dizzy, nauseous, vomiting, have a headache, confused, then you should call 999 or have someone take you to the nearest A&E and tell them you have run a long-distance race (marathon, half-marathon, 10k).

If you feel unwell after you finish, you should also not drink alcohol.

MEDICATIONS TO AVOID AFTER LONG-DISTANCE RACE

Finally, you may need to avoid some medications for several days after the long-distance race since they can harm your kidneys:

Do not take anti-inflammatory drugs such as ibuprofen (Nurofen). Paracetamol is safe.

It should be noted that some ‘blood pressure medications should be stopped for a couple of days after the long-distance race – please ask your Doctor to advise you.

SUMMARY

  • Please take care and listen to your body.
  • Make sure you train properly, following a good training plan well ahead of Race Day.
  • Consult your GP if you have any medical problems or are taking medications. If you are feeling unwell before the race, DO NOT run.
  • If you become unwell during the race, stop and seek medical advice at the nearest first aid station
  • Avoid taking NSAID medications/painkillers on race day
  • Drink sensibly during the race and do not take too much or too little fluids
  • Consult the manufacturer’s advice on consuming energy drinks or gels
  • If you feel unwell after the race, seek advice.
  • Notify us of any medical condition, medications, allergies by filling the form at the back of your running number.

You must not under any circumstances give your race number to anyone else. Amongst other potential problems, doing so may cause problems of identification for the event medical services in the case of an accident or injury.