CLAIRE Fitzhenry, wellbeing advisor and personal trainer at Nuffield Health Wessex Hospital, is leading the warm up at this year’s ABP Southampton Marathon.

Claire said: “The task of running a 26.2-mile stretch is a gruelling, albeit rewarding, experience – even before accounting for weather and crowds.

“Whether you’re running for the first time, or attempting a personal best, these tips should help you to the finish line safely on the day.”

1. Give your body fuel throughout the day

Be sure to give your body plenty of carbohydrates on the day of the race. These should be good carbohydrates that give a slow release of energy into the body such as dried apricots, chick peas, apples, grapefruit, wholemeal spaghetti, porridge, baked beans, peas, oranges and tomatoes.

2. Eat in advance

On race day, try to eat a substantial breakfast 2-3 hours before or a light snack 30-60 minutes before your run to allow adequate digestion time and prevent any cramps or unnecessary discomfort.

3. Carry ID

In the event that you have an accident while running, having some kind of identification or emergency contact details on you can make all the difference. Or fill out your personal information on the back of your bib number. If you have a health condition, make sure you carry a note about that on your person.

4. Stay hydrated

You need to drink more water before, during and after exercise to keep your heart rate and body temperature lower. Even losing a little amount of your body fluids has been shown to significantly reduce your sporting performance. After the race, have another 0.5-1 litres of water to make sure you don’t leave your body dehydrated.

5. Warm up/cool down

Cold muscles work less efficiently so make sure you join me for the warm up in the race village before the event starts. It’s also important to stretch out after your run, as this can help to avoid injury. A gentle static stretching routine will achieve this.”

l Nuffield Health Wessex Hospital is official healthcare partner for the ABP Southampton Marathon, half marathon and 10k.

Its team of therapists will be offering sports massages and advice to runners before and after the race on April 23. Look out for the large Nuffield Health dome at Guildhall Square.