Getting ready for the Great Run? We run through everything you’ll need to be prepared for on the big day.

Make sure you’ve got the right shoes

When you’re running for charity, you could be taking part in full Lycra, wearing a pink wig or even dressed as a chicken. But one thing every participant needs is a pair of good running shoes. Some sportswear shops have a free gait analysis service, where you run on a treadmill and your running style is either filmed or observed by a trained member of staff. By finding out how you run, they’ll be able to assess what footwear is right for you.

Plan your training

If you’re taking on the Great Run, chances are you might have run before. (If you haven’t, though, please check out these Getting Started tips first!) When you begin your training, you need to be honest with yourself about how much time you can spare. Set reminders in your phone or get a runner’s diary, and try to schedule three runs a week. Once you’re in a proper routine, you’ll be more likely to stick to your training, as it will soon become second nature.

Set some (realistic) goals

Not having a clear idea of your goals is the sure route to disillusionment. If you’ve heard of ‘SMART’ goals, then you’re halfway there. If not, don’t worry – S.M.A.R.T stands for Specific, Measurable, Attainable, Results and Time. Break up your training into manageable and easily measured smaller goals so that you don’t feel overwhelmed, and keep your mind focused on results, rather than the contents of the fridge or Netflix. Every step counts on the road to raising money for charity and getting that well-deserved Great Run medal.

Grab yourself a running buddy

While some people enjoy the freedom of running alone with nothing but a thumping soundtrack in their headphones, it’s been proven that exercising with someone else helps you stick to your goals. When the going gets tough, a friend can give you the motivation you’re lacking – and you can do the same for them.

Invest in some essential accessories

All runners need a few extras to help them on their way. Pack these things in your bag on race day, along with your running kit, and you can’t go wrong.

• Sunscreen
• Lightweight sunglasses (even if it’s not sunny, they help to keep insects out of your face).
• Body Glide or Vaseline to help prevent chafing and blisters
• Spare safety pins for your race number
• Hair bands
• Comfortable slip-on shoes or flip flops when you’ve finished the run – your feet will thank you for it.

Eat right

Obviously a trip to McDonalds before doing an event like the Great Run is a very bad idea indeed, but it is recommended to load up on carbs three days before. Yes, you can eat bread and pasta to your heart’s content, and make sure you balance it out with protein – around a 70/30 carb/protein split.

On the day of the Great Run, eat three hours before the race. An ideal breakfast would be porridge and fruit or wholegrain toast. (If you’re too wound up to eat, try one of these smoothie recipes to keep your energy levels from dipping.) During the race, eat a snack for every hour you run, so load up on energy gels or sweets to keep you going. Afterwards, have a banana – they’re full of potassium, great for warding off muscle cramps.

Keep hydrated

How much do you drink beforehand, during and after the run? How do you even carry your water bottle when you’re running? There are so many questions about hydration, but the general rule is to make sure you start the run hydrated. This means drinking 500 ml of water, a sports drink or diluted fruit juice two hours beforehand, and another 150 ml before you run. While you’re running, drink when you feel thirsty. There’s a huge variety of water bottles out there, so it’s a matter of choosing the one that suits you best – you can opt to carry a bottle with a wrist strap or even a hydration pack strapped to your back so you can keep your hands free. There’ll also be plenty of water stations on the way.

Imagine you’re a winner

While you might have done some training for the Great Run, the real battle is in your mind. All runners experience a slump at some point, but visualisation techniques really work. As well as positive visualisation, like imagining yourself at the Great Run finish line or raising money for charity, visualise any negatives, too, like cramps, blisters or even wardrobe malfunctions! This helps your brain prepare to overcome any challenges. Keep telling yourself that you can do it – and you will be at that finish line in no time!