Cardiff Half Marathon

Health Advice

  • Always warm up before exercising, especially before a long run.
  • Make sure you’re wearing suitably warm clothing
  • Make sure you’re well hydrated and take water and snacks if you’re out on a long run
  • If you have a medical condition or if you’re in any doubt about your health, make sure you consult your doctor before you run.
  • Never run when you have an illness or infection and once recovered build up your training gradually
  • Do not run on an injury, even if it is healing, without consulting a doctor
  • Don’t push yourself beyond your fitness limits. Stop running if you feel ill
  • If you injure yourself whilst running do not try to continue. Seek medical advice

For more health advice please visit:


Advice On The Use Of Energy Gels And Drinks

As well as the provision of water at various points through the race, there will also be energy drinks available between miles 8 and 9 and energy gels at mile six in Roald Dahl Plass. For more details on the specific brands and products offered on the on-course stations please click here.

If you have not used these products before in training, we would advise that you try the product prior to the event to ensure that your body does not disagree with the product.

Drink sensible amounts of water throughout the race to maintain hydration levels, and do not overload on drink or energy gels to avoid any complications. 


Heart Conditions, Screening & Prevention

Please see the advice below from the British Heart Foundation regarding heart conditions, screening and prevention.

  • Heart conditions can go undiagnosed or undetected as some conditions do not have obvious signs or symptoms and unfortunately are only detected after an event such as a cardiac arrest.  This is sadly often the case with inherited heart conditions.
  • We support targeted expert assessment of families with high risk of inherited heart disease or where there has been a sudden unexplained death but there is insufficient evidence for the usefulness of universal screening.
  • The BHF supports individuals having an increased understanding of their family’s medical history. So, if a family member has been diagnosed with an inherited heart condition or has died suddenly, particularly at a young age, they would be advised to discuss this with their GP, with a view to getting themselves screened and assessed at an inherited heart conditions service, where appropriate.
  • If people want information and support about inherited heart conditions, they can find information on our website or call the British Heart Foundation Genetic information service, on 0300 456 8383.
  • While sudden death in the young is particularly tragic, it is also thankfully relatively rare. In the UK it is estimated that 12 people aged under-35 die every week from an undiagnosed heart condition. 
  • The BHF continues to fund research into people’s genes and heart disease. Many symptoms don’t present until it’s too late and because we don’t yet know all the faulty genes responsible.

Safety Advice

  • See if you can run with a friend or a group. Running groups operate in many areas and they know good, safe routes
  • If you have to run alone choose a route where there will be other people around and vary the times you run
  • When running at night always choose a well-lit path
  • Take a mobile phone and a small amount of money with you in case of emergencies
  • Wear bright/reflective clothing so you can easily be seen, especially by traffic
  • If you’re running on a road make sure you face towards oncoming traffic
  • Headphones may distract you from your surroundings- put them in one ear if you really want to listen to music
  • Keep expensive watches and jewellery out of sight and use a secure pocket or bum bag to keep any valuable items safe

These tips are based on information provided by the Suzy Lamplugh Trust (, a charity specialising in personal safety education.

UKA Safety Advice For Runners & Guidance For Non-Runners

Any abuse or threats against athletes whilst training are unacceptable. Following high-profile cases of harassment of athletes training in public areas, UK Athletics (UKA) have put together a document that aim to support athletes, recreational runners and other sports people exercising in public. Guidance for non-runners has also been published to highlight how some behaviours may cause harm or upset, even unintentionally. View the guide here.

Run 4 Wales is not responsible for the content and advice stated here and in external sites.