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 Brecon Carreg water at various points through the race, there will also be Lucozade energy drinks available between miles 8 and 9 and High5 Nutrition at mile six in Roald Dahl Plass.

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. 

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.

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