Do not run if you are unwell or have recently been unwell.
Do not eat a last-minute breakfast or change your usual breakfast on the morning of the race.
If your predicted final time is more than one hour, take an energy bar, muesli bar or dried fruit bar to eat every 45 to 50 minutes after the start.
For any problems, first aiders are on the course to help and are available at the finish.
Remember to warm-up and stretch before starting the race. The cooler the weather, the longer the warm-up.
If you are nervous at the start, try focusing on your breathing — slowly in, more slowly out.
Drink water before and small sips at every drink station during the run. Do not wait until you are thirsty, as it will be too late.
At the start do not rush or start too fast, there will be a surge of adrenaline at the start and you may want to run faster than normal.
At the first hills, if you are gasping for breath, do not hesitate to walk and slow down for a while.
If your calves start to tighten up you have probably run too much on your toes up the hills. Focus on lengthening your strides rolling through to the toes.
Once you cross the finish line, grab a victory drink of water and walk for five to 10 minutes.