Bristol Half MarathonRace Information
2009 COURSE
The Bristol half marathon course offers great potential for fast times and will start and finish in Bristol’s historic Harbourside.
The scenic, sea-level route will take runners around the old city, past the Harbourside, out and back along the Portway, through the stunning Avon Gorge, and pass twice under Brunel’s famous Clifton Suspension Bridge.
Please check this page before race day for final information.
(PDF) download the 2009 route map | (PDF) plan of the start finish area | (PDF) plan of the College Green
RACE INFORMATION PACKS
Race packs containing race information, timing chip and race number have now been sent out. Allowing for the Bank Holiday, if you do not received your pack by post on Tuesday 1st September contact FRSystems on 01782 396113 – if necessary they will arrange for you to collect your pack from the event village.
Even if you have taken part in the Bristol half marathon in previous years please read the Race Information booklet carefully as it will include full instructions about this year’s arrangements and what to do on race day.
(PDF) download the Race Information Booklet
RACE ADMINISTRATION DESK
An information point and race administration desk will be open in the race village (Millennium Square) from 2pm – 5pm on Saturday 5 September. Staff from FR Systems will be there to advise you on any last minute problems relating to the Race Information pack, Champion Chip or race number. They will also be there from 8am – 10am on race day – but please be aware there may be very long queues !
RUNNERS’ MEDICAL RESOURCE The Bristol Half Marathon has teamed up with the race directors and race doctors from the largest races in the UK (including the London Marathon and Great North Run) to set up the most authoritative guide for down to earth advice on health, fitness, training, hydration (drinking), eating and preparation for endurance races. Check out the website at www.runnersmedicalresource.com before race day.
ADVICE FROM THE RUNBRISTOL RACE MEDICAL DIRECTOR
The advice below supplements anything your GP says, and the advice on the Runners’ Medical Resource website.
MEDICAL HISTORY – BEFORE YOU TRAIN
If you have a medical problem which makes it risky for you to run a half marathon (13.1 miles) discuss it with your general practitioner before you start any new training programme – particularly if you have a family history of heart disease or sudden death, if you have had any symptoms of heart disease, such as chest pain or discomfort on exertion, sudden shortage of breath or rapid palpitations.
MEDICAL HISTORY – BEFORE YOU RACE
Any runner with an existing medical problem which might require special attention, such as epilepsy, diabetes or a history of heart problems, is required to forward details of their condition and their GP’s contact details in writing to the Race Organisers by notifying Frsystems (email Bristol@frsystems.co.uk).
The Race Medical Director may wish to discuss your condition in confidence with your GP. Providing the Race Medical Director is satisfied that your GP’s consent has been obtained, you will be required to mark a large cross in black felt tip on the front of your race number, in addition to details of your condition and any current medication on the rear.
Running in someone else’s race number can have serious consequences for the identification and treatment of a casualty in the event of a medical emergency.
ARE YOU FIT TO RUNBRISTOL?
You should take your decision to run on the day sensibly. If you have not prepared sufficiently and cannot comfortably manage an 8-mile continuous training run one month before race day, you will not manage the half marathon in safety or enjoy it, so please do not attempt to run on this occasion, keep training and try again next year.
STILL FIT TO RUN?
Please do not run the Bristol Half Marathon if you feel unwell or have recently been unwell, even if you are raising money for charity.
Most medical emergencies during races occur in people who have been unwell but do not wish to miss the event.
If you feel feverish, have been vomiting, have had severe diarrhoea or any chest pains, or otherwise felt unwell in the last 4 weeks before the race, then it is unfair to you, your family, your sponsoring charity and the race support staff to risk serious illness by becoming a medical emergency. You are unlikely to do yourself justice, and there are plenty of other races that you could run in once you have recovered.
RUN WITHIN YOUR LIMITATIONS & AT AN EVEN PACE
The excitement of competing in a major event such as the Bristol half marathon often tempts inexperienced runners to go off far too fast at the start, wasting valuable energy needed in the later stages. So make sure you start in the correct start pen.
Also please do not sprint as you approach the finish of the race – this additional stress can be very dangerous – unless you are an experienced athlete.
FLUIDS – DEHYDRATION & HYPONATRAEMIA
You must replace fluids lost in sweat, otherwise your body becomes dehydrated and less efficient. On the other hand, drinking too much can be very dangerous and lead to hyponatraemia (water intoxication), fits and even death.
Make sure you are not-dehydrated before the start of the race.
Avoid alcohol the night before the race.
Dehydration is easy to detect, you should always drink enough water to keep your urine pale straw colour and abundant.
START THE RACE WELL HYDRATED by drinking up to 250ml (half a pint) of water or sports drink half hour before the start. If you drink too much water before the start you will waste time in the toilet queue. There will be frequent drinks stations around the course, but don’t feel obliged to drink at each one.
ONLY DRINK WHEN YOU FEEL THIRSTY. Drink little and often, and do not gulp large volumes of fluids before, during or after the race.
Don’t waste water at drinks stations by taking extra bottles to pour over your head, as this deprives slower runners behind you.
Many runners use Lucozade Sport as part of their training regime and during a race to provide additional energy and aid recovery. But DON’T TRY ANYTHING NEW ON RACE DAY that you haven’t already tested in your normal training.
Everybody has different fluid requirements, some people sweat more than others and some absorb fluids quicker. You will also need less fluid on a cold day than on a hot day. During your pre-race training learn how much water your body needs, see how this varies with different weather conditions (and if you are wearing a heavy costume), get used to drinking and carrying fluids on the run, and check your urine colour on a regular basis.
On a cool day most runners (aiming to complete the half marathon in more than 90 mins) should not need to drink more than 500 ml (one pint) of fluid per hour.
DO NOT DRINK LARGE AMOUNTS OF WATER after finishing. Keep on drinking little and often, spacing out your drinks and have something to eat including some salty food to ensure you don’t get hyponatraemia. Replacing fluids lost during a half marathon will be a gradual process taking 24-48 hours.
DIET
Eat what suits YOU. Large doses of supplementary vitamins and minerals (such as iron) are not essential and produce no benefit if you are on a good mixed diet, but additional vitamin C in small doses is reasonable when fresh fruit and vegetables are in short supply. Training helps you to sustain a high level of muscle glycogen if you eat a lot of carbohydrate. If you can, eat within 2 hours of your long runs – this helps replace the glycogen. Before you run the Bristol Half Marathon, decrease your intake of protein (meat) and increase your intake of carbohydrate (pasta, bread, potatoes, cereals, rice and sweet things), especially in the last 3 days when you should be reducing your mileage and resting. Unless you reduce protein you will not eat enough carbohydrates. Carbohydrate (glycogen) depletion and then loading does not help all runners and can make your muscles feel very heavy.
ON RACE DAY – RACE NUMBER & CLOTHING
All runners must fill in the contact and medical details on the form on the back of their race number, to assist identification in case of a medical emergency. Make sure your friends or relatives know your race number and likely finishing time.
If you drop out of the race please notify the nearest first aid point, so that supporters waiting for you at the finish can be informed. Wear appropriate clothes for the weather.
On a cold wet day you can become very cold if you have to slow down or walk. A hat and gloves help prevent heat loss and are easily carried.
On a hot day wear loose mesh clothing and start slowly.
Carefully monitor your fluid intake (see previous section on fluids), this will help you feel better later in the race and may prevent cramp which is most common in runners who have not trained sufficiently or are dehydrated. Follow the marshals and medical team’s instructions.
MEDICAL ASSISTANCE AT THE FINISH
Do not attempt a sprint finish unless you are a seasoned athlete with experience of regular and structured speed and interval sessions.
Finishing your race at a ‘steady’ pace (rather than a sprint finish), going for a gentle ‘warm down’ jog in the Runners Village after you have recovered, or booking a massage, will help reduce stiffness in the days after the race.
If you feel unwell when you finish – move to the side of the finish area and ask for assistance from the marshals and medical team who are on hand and trained to help you.
Otherwise don’t stand about getting cold, keep moving, reclaim your bag and change into dry clothes as soon as you can.
Do not obstruct other runners or officials in the finish area.
If you feel unwell after you have left the finish area ask for assistance from the marshals and medical team and go to the secondary first aid unit in the Goodie Bag area of the Runners Village.
Keep on drinking little and often after the race, and have something to eat as soon as you can, including some salty food to avoid hyponatraemia. Some runners feel faint more than half an hour after finishing the race and this is often because they have taken insufficient fluid and food after the finish.
MEDICAL ASSISTANCE ON THE COURSE
Train sensibly, follow a properly structured training programme, don’t run if you feel unwell on the day or in the 4 weeks before the race, and run at an even pace within your limitations.
By observing this simple advice the vast majority of competitors will not require any medical assistance on the day.
First Aid posts and mobile First Aid staff are located around the course. Our medical team includes teams of professional ambulance service paramedics, NHS doctors and nurses on the course and at the primary medical unit in the finish area, all linked by radio communications to our medical control.
IF YOU EXPERIENCE DIFFICULTY – STOP RUNNING AND ASK FOR ASSISTANCE AT THE NEAREST FIRST AID POST, RACE MARSHAL OR DRINK STATION
A minibus shuttle service will be provided to transport any exhausted runners or runners with minor injuries from the course directly back to the secondary first aid post in the Runners Village.
If you do drop out of the race and decide to make your own way back to the finish area please assist us by reporting your name and race number to the nearest first aid post.
All runners must be prepared to give way and stop (if necessary) for emergency service and event vehicles.
Runners are also required to report any casualties to the nearest first aid post or race marshal. Runners failing to obey marshals or medical team directions will be disqualified.
TREATMENT OF CASUALTIES
Most casualties will be treated on site by the event medical team. Casualties in the finish area and more serious cases transported by ambulance from the course will be treated in the primary medical unit in the finish area.
In rare and serious cases patients will be transported by ambulance to hospital.
For information on injured runners contact the Information Desk in the Runners Village. Please note that event staff are bound by NHS patient confidentiality. Information on patient treatment can only be given to next of kin and with the consent of the patient.
No public access is allowed to any of the First Aid or medical treatment facilities.
Enjoy your running.
Dr Steve Haig
RunBristol Race Medical Director
