Last minute training tips

Running kit

Start to think about what you are going to pack
Check that your kit is in good shape and nothing is going to need replacing prior to the event. If so, replace it as far in advance as possible.
Remember that you must not run the race in brand new kit. This rule is also applicable for running shoes.
Please take the time to try out your Crisis running vest before the big day. It's also a good idea to add your name on to your vest, so supporters know who to cheer for.

Incorporating hill work into your final weeks of training will help to strengthen your legs and ankles. If you train in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.
Every runner has experienced a 'stitch' - a sudden sharp pain in the side of the upper abdomen, at the base of the ribs. The pain is caused by a spasm of the diaphragm and will usually go away quickly upon slowing down or stopping. However it is possible to eliminate a 'stitch' whilst running : bring your breathing into careful control and breathe from the stomach.
Make sure that you taper (reduce) your training correctly, in order to ensure that you perform at your best on race day. The last week means plenty of rest and not much running. If you do train, keep it to a minimum and perhaps choose a lower impact activity, such as swimming. Don't worry about losing your fitness during the taper, the progress you've made won't vanish overnight. There is little to be gained in the way of endurance, speed or strength at this stage.

Stay well hydrated in the days runnning up to the run. Make sure you''re drinking at least 1-2 litres of water per day.
Avoid drinking alcohol, if you can!
Don't change your diet in the run up to the event, especially during the final week. Although you should try and eat less protein and more carbohydrates.

Have a think about your race strategy, even if your main aim is getting to the finish line in one piece! Having a finish time in mind is not about putting pressure on yourself, but helps you to achieve your full potential. If you have been doing run/walk in training then it is perfectly ok to do that on the day. You will feel far more comfortable if you start slowly and then pick up your pace if you're on a roll later in the race.
Work out your split times, i.e your estimated time for each mile. This will help you gauge whether you're on track on the day ( you can log your split times on your running number if neccessary). You then need to work out your cumulative time for each mile. For example: estimated finish time = 2.5hrs (150 mins) divided by 13.1 = 11.4 minutes per mile.
Let us know your estimated finish time - it will help us to know when to look out for you at the cheering point
Warm up for 10-15mins before the start of the race with a combination of muscle stretching and gentle running. Don't overdo it - it's easy to get to the line tired because you've been warming up for too long!

In the case of last minute enquiries, for example a lost race number. Please call the following number: 0845 389 2200