Find out how to take on the TCS London Marathon for charity 

The 10 non-negotiables of running a marathon

Undertaking a marathon is no mean feat. Respect the distance and your body by preparing for Event Day in the following ways.

1. If you are concerned about your health in the run up to the TCS London Marathon, go to see your GP.

2. 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. 

3. Do not swap your bib number with anyone – we will not know who to contact in an emergency if you do.

4. Do not run the TCS London Marathon if you feel unwell in any way.

5. Do not run in new shoes on Marathon Day. And if you’re wearing fancy dress, make sure you train in your costume.

6. Practise drinking on your long training runs – hydration is a fine balance. Don’t start dehydrated, but nor do you need to aggressively over-hydrate beforehand.

7. Adapt your goals to the temperature and humidity on Marathon Day. If it is hot or humid, go slow.

8. Do not take anti-inflammatories such as ibuprofen before or during the marathon. Take paracetamol instead if you need painkillers.

9. Drink according to your thirst – do not drink too much water or sports drink during the marathon; you do not need to drink at every Drinks Station.

10. Do not gulp large volumes of fluid after your marathon – if you need to rehydrate, try to do so slowly.