Making sure you're ready on the day

The week before race day

• Drink lots of water

  It's important to ensure that your body is suitably hydrated for the challenge ahead.

• Put your name on your T-shirt or vest

  This will guarantee you lots of support - especially at Team Macmillan supporter points - which can give you a huge lift when you're feeling tired.

The day before the race

• Pack your kitbag the night before the race

  Attach your running number to your T-shirt or vest and, if applicable, your running chip to your shoe and your kitbag number to your kitbag.  This will save time and stress on the day.

• Eat a good meal the day before

  This should be loaded with carbohydrates (pasta, potatoes etc).

• Get an early night

  You may find you don't get the best night's sleep you've ever had, but it's important to try and rest in preparation for the following day.

The morning of your race

• Stick to your routine

  'To have breakfast or not to have breakfast, that is the question'. Our simple advice is to stick to your usual routine. Don't eat anything new or different on race day. It's also best to eat at least three hours before the start of the race.

• Get to the start early

  Hopefully everything will run smoothly on the day, but you should allow early just in case (you wouldn't want all your training to go to waste).

• Beware chafing

  There are few things worse than trying to run with 'sore bits' caused by the constant rubbing of seams, hems and stitches. To avoid this discomfort, put Vaseline on every area which might be affected

• Keep warm

  You may be required to put your kitbag on a vehicle, in a secure building or marquee on leave it in your car. A Macmillan running sack is ideal for keeping you warm and can be easily discarded once the race has begun. Alternatively, take some old clothes that you no longer need.

• Toilets

  All races will provide toilets, but given the amount of water everyone will have been drinking, the queues may be massive. Get there early or risk missing the start.

During the race

• Start slowly

  This may sound obvious, however it's easy to start too quickly, especially if you've been hanging around at the start for some time. When the gun goes, stay calm, avoid jostling and take it easy.

• Drink regularly

  Don't wait until you're thirsty to take on fluid. Thirst is a sign of dehydration, so you ensure you take regular sips. Take extra care around water stations as the route may be covered with discarded bottles and cups which can trip you up.  Similarly when discarding your bottle or cup, be careful not to hit a fellow runners or spectator.

• Obey the marshals

  Many races may involve running on or crossing roads which may be open to traffic.  In such cases, marshals will be deployed to keep you safe and tell you where to run or where to cross. Please obey any instructions you're given – they're there for your safety!

• Have fun!

  For many of us there will be few times in life when we'll experience the cheers and supporters of spectators and fellow competitors, so make the most of it. Encourage fellow runners (especially fellow Team Macmillan runners),  interact with the crowd, smile for the cameras and generally milk it for all it's worth.