Taking part in in our virtual challenge whatever your chosen distance(s) is 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 marathon participants especially, do not try to complete the longer distances (26.2 miles or 20 miles) virtually 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 our comprehensive guide below, ahead of taking part.
ARE YOU FIT ENOUGH TO TAKE PART?
If you have any medical conditions such as cardiac problems, asthma or diabetes it is essential that you check with your medical advisors whether there is any medical reason why you should not run or train for the marathon or 10k.
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.
If your GP would like more detailed advice from the Brighton Marathon Weekend medical team then your GP can email a dedicated advice line through their NHS email account. Unfortunately, we are unable to advise participants individually because we do not know the details of your medical history; any changes to treatment must be made by your GP who is in a position to balance any risks and benefits. We will therefore only reply to GP NHS email requests with specific enquiries about Brighton Marathon or BM10k.
Your GP can email: [email protected]
Although we cannot advise individually, 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 if taking part in the live event on Sunday 11 October, 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.
Whether or not you have a medical problem, it is important that you regularly carry out your own medical risk assessment regarding your ability to train and take part. Every day you need to decide whether you are fit to train. It is essential that you do not take part if you are ill or have recently been ill. For example you should not run the marathon if you have a viral infection; even a bad cold can be harmful when pushing your body to this level.
DO NOT TAKE PART IF YOU FEEL UNWELL
Leading up to your virtual run, one of the bravest decisions any one has to make is not to run if they have been unwell. If you find yourself in this dilemma, no matter how hard you have trained, despite how much money you have raised in sponsorship or 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.
This is a very important issue and the event organisers are very aware of how painful a decision this might be.
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 in very 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.
Marathon 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 a number of mood stabilising drugs.
Finally, drugs to dry up runny noses, which contain drugs such as pseudoephedrine or oxymetazoline, can increase your blood pressure and interfere with the heart’s electrical circuitry and so should be avoided for a few days prior to the event and not taken whilst training. Stimulants of any kind should not be used. Again, for any questions, please consult your GP.
By now you will already be aware that you need to have adequate amounts of fuel on board to enable you to run regularly. 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 run / 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.
There are many good online sources of information on diet, nutrition and food balance, however everyone is different and it is essential that you rehearse this during your training programme. Do not try new food or fluid the night before your virtual distance or the event. Please also avoid caffeine and alcohol the night before longer runs due to their dehydrating effects.
ON THE DAY
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.
If it is going to be a hot day, don’t be tempted to wear your winter training kit because you are used to training in it or because it is cold on the morning of the run when you get up; it is likely to warm up later during the run.
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 longer runs (20 or 26.2 miles) and should consult your GP prior to any runs longer than a few miles.
Weather and Conditions
Please look out for weather forecasts in the lead up to your virtual run and prepare for all occasions. 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/. If you suffer from respiratory conditions, this is especially important. If there are specific problems around smog or air pollution we will issue more information closer to the time.
FLUID INTAKE AND ENERGY SUPPLEMENTS
Stop for drinks and fuel as you have planned on longer virtual runs.
How much and what type of fluid you drink, will depend on the weather and conditions, the speed you are running or effort you are making and what your body is telling you.
No matter what the weather if you are thirsty make sure you drink – water is usually adequate but it can be combined with isotonic drinks, which will be available on the route.
Forcing yourself to drink too much water during a marathon or 10k is as dangerous as drinking too little. Think about how much fluid you consume during your training runs, and try to replicate this intake when taking part. Just because drinks are on offer does not mean you should drink all of them.
If you are doing the virtual 20 miles or 26.2 miles, ask your friends or family to come out and support you by meeting you at designated points with your drinks and/or fuel.
Taking energy supplements whilst not taking in 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 run.
It is especially important to avoid any stimulants (legal or not) as they can make you prone to heat stroke.
It is especially important to not take any legal highs or illegal drugs whilst training and racing as this can impact on your health and make you more prone to heat exhaustion.
CARRY YOUR PHONE / IF YOU FEEL UNWELL DURING THE RUN
Please take your mobile phone on the longer virtual runs (20 or 26.2 miles). If you feel yourself getting confused or too hot, or very weak, this may be a sign of heat stroke and you must stop immediately and get help by either calling 999 or asking a passer by to do so. Heat stroke is a very serious condition, especially common in runners doing marathons. 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 you complete your target distance.
Once 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, especially following the 20 mile or marathon distance. If you feel unwell in anyway, confused or suffer from a collapse, or have abnormal 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 marathon finishers to check hydration levels. Simple ways to measure your need for fluids is 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 marathon and therefore it is important to know your weight just before the race.
If you have lost 2-5% (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 drink 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 AFTER YOUR RUN
If you have symptoms such as feeling light-headed, dizzy, nauseous, vomiting, confused, short of breath, develop 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 the marathon or 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, and 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 marathon / 20 miles.
- 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 the marathon or 10k.
If you feel unwell after you finish, you should also not drink alcohol.
MEDICATIONS TO AVOID AFTER 26.2 MILES / 20 MILES
Finally you may need to avoid some medications for several days after your run 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 marathon – please ask your doctor to advise you.
- Please take care and listen to your body.
- Make sure you train properly, following a good training plan well ahead of your run.
- Consult your GP if you have any medical problems or are taking medications. If you are feeling unwell, DO NOT run.
- If you become unwell during the run, stop and seek medical advice
- Avoid taking NSAID medications / painkillers on race day
- Drink sensibly during the run and do not take too much or too little fluids
- Consult the manufacturers advice on consuming energy drinks or gels
- If you feel unwell after the run, seek advice.
Thank you for reading; have a fantastic (and safe) Virtual Challenge.
Dr. Rob Galloway (Accident and Emergency Consultant at Brighton and Sussex NHS Trust) and Brighton Marathon Medical Director.