Dr Chris Wagstaff says taking a few simple measures will give runners the best chance of finishing the 13.1 mile course

After months of hard work, training and preparation, 6,000 runners are poised to put their bodies to the test for the ABP Southampton Half Marathon.

The 13.1-mile course will be challenge for men and women of all ages and gruelling for all but the most seasoned of athletes.

But with the nerves and anticipation of the big day and the added expectation of being thrust into the spotlight in front of thousands of onlookers, how can runners ensure they make it to the bitter end?

And what are the first-time marathon runners – who make up 47 per cent of the field – letting themselves in for?

Preparation starts well before the participants gather at the starting line. Sporting experts stress that runners should rest well the day before, have a substantial evening meal and a good night’s sleep.

Dr Chris Wagstaff, chartered sport and exercise psychologist and senior lecturer at Portsmouth University, urges people to set themselves up for the day by arriving at the race village early to avoid the anxiety of feeling rushed and unprepared.

He said: “Your performance starts way before you begin running. Develop a race strategy, estimate a realistic and comfortable pace, arrive at the race area with plenty of time for a warm-up and a final toilet stop.

“Unexpected things happen, particularly in your first Half Marathon.

Focus on the factors of your performance that you can directly control such as your pace and your thoughts.

Avoid giving attention to things outside of your control such as others overtaking you, or the weather.”

Dr Stewart Cotterill, Winchester University senior lecturer in Applied Sport and Exercise Psychology, said even Olympic athletes suffer nerves before races in what is a “normal” reaction of the body preparing for a big moment.

He recommends eating a normal breakfast rather than dramatically altering the morning meal and setting off from the start line at a steady pace and gradually speeding up.

He said: “It’s about pacing yourself, allowing yourself to get into it and then picking up the pace rather than starting quickly and getting tired.”

Fatigue and tiredness are often a trick of the mind and he recommends adopting “distraction techniques” to combat them.

He said: “Some people like to sing songs in their head, count to 100 or focus on the runner ahead of them.

"Actually imagine yourself doing well and passing through the finish line.

"Evidence shows that using positive imagery helps us to succeed even when we think we can’t.

“Set yourself small, achievable targets as you go along – whether it’s hitting the next mile in ten minutes or getting past the next 20 lampposts.

“The positive boost from achieving your goal will help you tackle the next one.”

He stressed that slowing down to a gentle jog when tired is better than stopping completely to walk, as it is difficult to regain rhythm and momentum.