10K | SUNDAY 9 JULY 2017

EVENT GUIDE

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CONTENTS RUN PACK

A MESSAGE FROM SIMPLYHEALTHYOU ARE AMAZING! YES, YOU! You may be asking why a random person you’ve never heard of is telling you such a thing. I’m a less than perfectly fit and able person who, in January this year stood in awe on the start line of the Simplyhealth Great Edinburgh Winter Run, watching three thousand people of every imaginable shape, size, age and physical ability doing something I think is amazing – getting active by running with friends, family and colleagues, sharing together in moving and being healthier. I’m also lucky enough to lead Simplyhealth and we’re the partner of the Great Run Company, the organisers of the Great North 10k. We’re doing this with one simple aim: to get millions moving. We at Simplyhealth are people with a passion and a purpose that’s all about helping people to make the most of life through better everyday health. You might be one of our three and a half million customers who we help every day in lots of ways but, even if you’re not, I hope that through our support of the Great North 10k we can help you in a small way to make the most of life. My dad, who was a GP all of his working life, told me that if you want to be healthy you should smile a lot, sleep enough and get out of breath at least three times a week doing something you love. So, as you do your final training for the Great North 10k, I wish you every success for the big day and, of course, to remind you that you are amazing!

Romana AbdinChief Executive

AcknowledgementsThe organisers of the Simplyhealth Great North 10k would like to thank the following organisations for their help and support in staging the event:

Simplyhealth, Gateshead Council, PUMA, Aqua Pura, Duracell, Pure Gym, Arnold Clark, Up & Go, Nirvana Europe, Athletics Weekly, The Journal, Metro Radio, Just Giving, Northumbria Police, North East Ambulance Service, Tyne & Wear Fire & Rescue Service, British Red Cross, Gateshead Harriers, Sunderland Strollers, Gateshead Scouts, South Tyneside Scouts, Westoe Rugby Club and Northumbria University.

RUN PACK 3

Getting there 4

EVENT DAY TIMETABLE 5

At the start 6

ON THE course 7

course map 9

when you finish 10

FINISH MAP 11

respect the challenge 12

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RUN PACKSIMPLYHEALTH GREAT NORTH 10K OFFICIAL NUMBER Please check that your run number is identical to the master number on your covering letter. If it is different please contact Great Run at info@greatrun.org. This is your unique number and only you must wear it on the day. DO NOT swap, change or copy this number. Swapping numbers can be dangerous, by selling it onto someone else who may not be properly prepared for the event, you could be putting their health at risk.

TIMING CHIPIn order to simplify your running experience your timing chip is already attached to the back of you run number and eliminates the need for attaching and removing chips on your trainer or ankle. Please DO NOT REMOVE this from the run number as doing so will affect your time for your run. You don’t need to do anything to activate this chip, just leave it attached and it will automatically scan when you cross the start and finish line to give you your finishing time. Your timing chip does not need to be returned at the end of the run.

great run appDownload the FREE Great Run event app from the App Store or Google Play to take advantage of lots of cool features - from live runner tracking, result time shares on your social media, interactive course maps, selfie frames, event day countdowns and weather updates.

Log in to greatruntraining.org using your Great Run ID and download the FREE app from iTunes or Google’s Play Store.

Great Run Training gives you everything you need for perfect event preparation at your fingertips.

• Interactive training to suit all levels

• A route map to accurately measure your running

• A review of your progress and achievement

• Answers to your questions with help from our Great Run Training experts

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Travel information

Top tips Plan your travel well in advance of the event and aim to arrive at the start around one hour before you are due to run. This will ensure you have plenty of time to familiarise yourself with the facilities, relax and properly prepare for the run.

The Simplyhealth Great North 10k in Gateshead is well serviced by public transport. There are no event specific car parks, and we strongly recommend that you make use of the excellent public transport network the North East has to offer. We have worked closely with the relevant agencies to ensure that the services are running as fast as they can, however we still recommend that you allow plenty of time for your journey as it may take slightly longer than normal.

By metroThe start and finish areas are a short walk from Gateshead Stadium Metro station.

Metro services provide a frequent service through the station providing links from Newcastle and Gateshead centres and from Heworth, plus a Metro approximately every 12 minutes from South Tyneside, Sunderland, Newcastle Airport and North Tyneside.

Please check www.nexus.org.uk/metro for earlier train times.

Metro Park and RideYou can Park and Ride to Gateshead Stadium Metro station from the following main Park & Ride stations on the Metro system: Callerton, Regent Centre, Four Lane Ends, Northumberland Park and Heworth.

By busThe event is easily accessible by bus, with a variety of routes servicing Gateshead International Stadium.

Go North East Service 27 from bus stops on Sunderland Road (Felling) provides a link to Gateshead International Stadium roughly every 20 minutes from Hebburn, Jarrow and South Shields.

Quaylink Services Q1 and Q2 provide a link from Gateshead Metro and Newcastle City Centre to the Gateshead Quayside area, but they will be disrupted by road closures for the event so you are recommended to use Quaylink service Q3 from Newcastle city centre to Newcastle Quayside and cross the Millennium Bridge to Gateshead.

Use the Live Travel Map at nexus.org.uk to find out the best service for you or call 0191 2020747.

Fare InformationIf you are travelling by more than one form of public transport the best ticket to buy is a Day Rover ticket. It gives you unlimited travel all day on the Metro, most buses in Tyne and Wear, the Shields Ferry and the Sunderland - Blaydon rail line. You can buy your ticket on the day from your bus driver or Metro ticket machine, an adult ticket costs £7.20 and a child’s ticket is £3.60.

Children who have an Under 16 Pop Card can travel all day for just £1.10 with a Child All-day Ticket (CAT) available from ticket machines or bus drivers.

If you are using the Metro only, or travelling on buses from just one bus company, buy one of their day tickets, or a return where available.

GETTING THERE

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ACCOMMODATIONThe North East of England is the place to come for dazzling culture, superb shopping, thrilling sport as well as great places to eat, and it’s all served up with a hearty helping of our famous Geordie friendliness! If you are making a weekend of it visit newcastlegateshead.com for ideas on things to see and do.

EVENT DAY INFORMATION POINTOn event day there will be a Great Run customer services team located at Gateshead International Stadium. This will be open from 08:00 on event day.Please note that any number of problems with your run entry, run number or electronic timing chip must be resolved at least one hour before the run starts. If you do encounter a problem we strongly advise that you contact US in advance of the day at info@greatrun.org

GETTING THERE GETTING THERE

Gre

en L

ane

Tyne Main Road

Saltmeadows Road

Park Road

A184

Park Road

Hepburn Gardens

Park Lane

Saltmeadows Rd

Park Road

A186 City Road

Walker Road

Walker Road

Walker Road

Allendale R

oad

A184

B1426

B1426B1426

B1426

A18

4

High Street

Tyne Bridge

Quayside

Pilgrim Street

High W

Street

Prince C

onsort Road

A16

7

Dur

ham

Roa

d

Whitehall Road

Old D

urham R

oad

Split Crow Road

Carr Hill Rd

Split Crow Road

Crowhall LaneWatermill Lane

A184

Abotsford Road

Sunderland RoadCar

lisle

St

Sunderland Road

Sunderland Road

Gateshead H

ighway

Shields Rd

Arthur St

B1296

Bensham Rd

Askew R

d

River

River Tyne

River Tyne

Tyne

4

5

2

1

Sage Gateshead

NO PARKING AVAILABLEIN THIS AREA

6No access to car parkfrom Felling Bypass

Gateshead InternationalStadium

Gateshead Millennium Bridge

3

St

Jam

es R

d

1

2

3

4

5

6

Gateshead Civic Centre

The Sage Gateshead

Mill Road

Heworth(opposite Metro)

Newcastle QuaysideMulti-storeys

Bede School

600

220 (est.)

260 (est.)

499 (est.)

250+

500

20 minutes

20 minutes

15 minutes

25 minutes

30 minutes

5 minutes

Number Name Spaces Walking Time

All car-parks are chargeable on event day

Quarryfield Rd

Hawks R

d

No access to Bede Schoolvia ST James’ Road

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EVENT DAY TIMETABLETIME

08:00 Event day information point and baggage drop-off facility opens (Gateshead International Stadium)

09:15 Start assembly area opens - Saltmeadows Road

09:48 Start of mass warm up

10:00 START of the Simplyhealth Great North 10k Orange Wave & Fast Paced Runners

10:08 START of the Simplyhealth Great North 10k White Wave

10:16 START of the Simplyhealth Great North 10k Green Wave

10:24 START of the Simplyhealth Great North 10k Pink Wave

12:40 START of the Simplyhealth Great North 10k Toddler Dash

13:05 START of the Simplyhealth Great North 10k Family Run

*NB: All times are subject to change in the lead up to the event.

GatesheadInternational

Stadium

Neils

on R

oad

Tyne Main Road

South Shore Road

Saltmeadows RoadORANGE

Run NumbersWHITE

Run Numbers GREENRun Numbers

PINKRun Numbers

From Metro Station

Water Station

Assembly Area

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EVENT DAY TIMETABLEASSEMBLY INFORMATIONThe start and assembly areas are located on Saltmeadows Road. This area is divided into 4 coloured areas - ORANGE/ /GREEN and PINK (these correspond to your coloured run number).

If you’re walking to the start from Gateshead Stadium Metro station then please follow the clearly-marked routes down Neilson Road to your coloured area. Access gates into the rear of each assembly area will be managed to make sure the correct colour run numbers enter the correct assembly area.

The assembly areas themselves have been measured and barriered to cater for the number of runners taking part. However, it will get busy so use all available space within the assembly areas.

The wave system will be used at the start. This will see each coloured wave set off in pulses. This measured control is to help regulate the flow of runners through the narrow sections of the course. Please be patient when waiting to start your run.

Remember that your timing chips provide a totally accurate time for your run and will not be activated until you cross the start line and when you finish.

RUNNING WITH FRIENDS OR FAMILYIf you want to run with a friend but have been issued different coloured run numbers, organisers ask that you follow a simple rule – runners can move down a zone (away from the start line) but cannot move up a zone (towards the start line). For example, a runner wearing a WHITE run number can move back into the GREEN assembly area but not forward into the ORANGE assembly area.

BAGGAGE DROP OFFDue to the large number of entries we cannot provide changing facilities at the start or finish areas so please arrive changed and ready to run. We advise that you leave any baggage with friends/family or use the baggage drop off facility located within Gateshead International Stadium, which will be open from 08:00. Be advised if you do use the baggage facility, your bag may be subject to search for security purposes. We strongly recommend that you do not leave any valuables within your baggage. We cannot accept any responsibility for the security of any items left in the baggage area.

If you plan to use the baggage drop off facility, please tear off the baggage tag attached to your run number, fill in your details and securely attach it to your bag.

TOILETSToilets are available around Gateshead International Stadium. It is inevitable that the toilet facilities will be busy before and after the run, so please allow plenty of time. There are also public toilets located within the East Stand for spectators.

MISSING PERSONSThere will be a missing person’s point located at Gateshead International Stadium (next to the Great Run Information Point). In the event that you come across a missing person please contact the nearest event steward, official or police officer.

WARM UPThe Great Run warm up experts will be onsite to get every runner warmed up and stretched for the Simplyhealth Great North 10k. There will be one mass warm up starting at 09:48.

AT THE START

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ON THE COURSEThe 10k course starts behind Gateshead International Stadium and makes its way along the beautiful Gateshead Quayside, passing iconic North East landmarks such as the Sage Gateshead, Gateshead Millennium Bridge and BALTIC Centre for Contemporary Art.

You will run underneath the Tyne Bridge before making your way back along the Quayside to the Gateshead International Stadium, where your family and friends can watch from the stands as you cross the finish line on the track.

STAY HYDRATEDMake sure you have plenty of water before your run. There will be a water station on the route around the 5k point. You will also receive a bottle of Aqua Pura water in your finisher’s pack.

KM MARKERSEvery kilometre on the route will be identified by a large kilometre sign on the side of the road giving you a clear indication as to how far into your run you are.

SLOWER PACED PARTICIPANTSThe Police, Local Authority and the people of Gateshead are extremely supportive of the event but we do need to re-open roads to a set timetable. There will be a vehicle at the rear of the field that will follow the last runners and those who are walking the route. The vehicle will move at a 15 minute per KM pace. If you are passed by this vehicle, then depending on where you are on the route, you may be asked to move to the footpaths to finish the event or even be required to deviate from the course in order to cross large trunk roads. Don’t worry the finish line and finish system will remain in place so that everyone gets to cross the line to register their run time and receive their finisher’s pack.

MEDICAL SUPPORTMedical cover will be available across the event: At the start (Saltmeadows Road) where runners will be assembling, on the course at various intervals and at the finish area where the main medical facility will be located at Gateshead International Stadium. Please ensure that you fill out the details on the reverse of your run number before event day as this information is valuable to medics in cases of emergency.

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River

Tyn

e

Riv

er

Tyne

Riv

er

Tyne

Qua

ysid

e

Centr

e f

or

Lif

e

Trin

ity

Square

Gat

eshe

ad

Rabbit B

anks

Road

Skinne

rbur

n Road

Sout

h Sh

ore

Road

Askew

Road

Park

Lan

e

Saltmeadows Road

Tyne

Mai

n Ro

ad

Neilson Road

Haw

ks R

oad

Quarryfi

eld R

oad

High

Stre

et

Tyne Bridge

Swing Bridge

Gate

shead

Inte

rnati

on

al S

tad

ium

9 km

7 km

6 km

5 km

4 km

2 km

1 km

8 km

1 km

Dis

tanc

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arke

rs

Band

s O

n Th

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tatio

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Show

erW

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r Roa

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3 km

ON THE COURSE COURSE MAP

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When you cross the finish line please don’t stop immediately – there is a little way to walk before you can have a well-earned rest! However, you will be glad to know that you can walk once you’ve crossed the finish line, so keep moving and follow the instructions from the Great Run marshals who will direct you.

CHIP COLLECTIONThere is no need to stop and remove your timing chip – as you know this is on the reverse of your run number and is disposable, therefore just carry on through the finish system. Please dispose of your run number responsibly post event.

AQUA PURANext on the agenda is a well-earned drink of water! Please keep moving through the finish system where marshals will direct you towards your finisher’s pack. Your water is inside the goody bag.

FINISHER’S PACKFinishers’ packs will be sorted by t-shirt size. Please take a pack with the t-shirt size you specified when you entered the event. You’ve worked hard so enjoy the goodies inside including your bottle of Aqua Pura and that all important souvenir medal.

MEETING FAMILY & FRIENDSFamily and friends will be able to wait for runners inside Gateshead International Stadium as they come through the finish exit. Signage will be positioned in the East Stand, please wait for your family and friends next to the letter that corresponds to the first letter of the surname of the runner. For example, runner John Smith’s family would wait by the letter ‘S’.

REFRESHMENTSThere will be a variety of concessions onsite at Gateshead International Stadium available to both runners and spectators before and after the run, so let your supporters know that they can enjoy a hot cup of tea while they wait for you to make your finish line moment! If you are eating and drinking in the streets outside the Stadium, please dispose of rubbish in the litter bins provided.

OFFICIAL PHOTOGRAPHSOur official photographers from Marathon Photos will be at the event to capture all of the action. Visit greatrun.org in the days following the event to see if there are any snaps of you.

RESULTSFull results will be available at greatrun.org/myresults following the event.

JOIN THE CONVERSATIONLike our Facebook page for top tips, insider info and event day chatter.

Follow us on Twitter @great_run for up to the minute event information, and share your photos on Instagram instagram.com/great_run.

We’d love to hear from you and see pictures of the highlights of your day. Follow the conversation #GreatNorth10k

WHEN YOU FINISH

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WHEN YOU FINISH FINISH MAP

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KIDS EVENTS

TIME

08:00 Event day information point and baggage drop-off facility opens (Gateshead International Stadium)

12:40 START of the Simplyhealth Great North 10k Toddler Dash Wave 1

12:45 START of the Simplyhealth Great North 10k Toddler Dash Wave 2

12:50 START of the Simplyhealth Great North 10k Toddler Dash Wave 3

13:00 Simplyhealth Great North Family Run warm up starts

13:05 START of the Simplyhealth Great North 10k Family Run

*NB: All times are subject to change in the lead up to the event.

After the success of 2016, the Simplyhealth Great North 10k are welcoming back the Family Run and Toddler Dash events. Taking place in Gateshead International Stadium, children of all ages can take on the shorter distance runs of the 60-70m Toddler Dash for ages 0-3 or the 1 mile Family Run event for ages 3+

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KIDS EVENTS KIDS EVENTS

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RESPECT THE CHALLENGE

Welcome to ‘Respect the Challenge’, over the next

two pages you will find some helpful information to

assist you in preparing for the Simplyhealth Great

North 10k that will help your run go more smoothly.

Running is great for your health, but it does not suit

everyone and it’s important to read the following

information to make sure you are ready to take part:

and to make sure you are healthy enough to start

training for your run. Talk to your doctor if you have

any long-term health conditions or any health concerns.

Consult your doctor if you feel unwell at any time in

your training, but especially if you experience heart

palpitations, light-headedness or dizziness, chest pain

or tightness, shortness of breath, excessive wheezing

or severe joint and muscle pain. Seek advice about

resuming training after a bout of gasteroenteritis or flu.

For a fit, happy and healthy

Great NORTH 10K

HYDRATIONMake sure you stay well-hydrated. In the weeks leading

up to the event, the colour of your urine is a useful

indicator of hydration. Generally, dark urine suggests you

are dehydrated (although nutritional supplements can

also alter urine colour), with pale straw-coloured water

being ideal.

Alcoholic drinks are dehydrating, so avoid them in the

24 hours before you run.

During a run, drink when you need to. Don’t gulp large

volumes of fluids if you aren’t thirsty – it can result in a

condition called hyonatraemia in which your body salts

become diluted, possibly causing confusion and vomiting.

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RESPECT THE CHALLENGE RESPECT THE CHALLENGE

Never wear new trainers for

the first time on the big day.

Ideally, you should have run

in your shoes for around a

month beforehand.

You might want to bring along

some old clothes to wear while

standing on the start line. Once

you start the run, you can throw

them away.

Don’t forget to bring

your own safety pins

to fasten on your run

number.

Remember to apply Vaseline to

any areas where you have had

chafing during training – that

might include the groin, under

your arms, the bra band or toes.

Wear weather resistant

suncream, but not too much –

you don’t want it running into

your eyes as you sweat.

JOIN THE CONVERSATIONDon’t run if you feel unwell or have

been ill recently. Running can put

you at risk of serious illness if you

have been vomiting, felt dizzy or

had chest pains. Don’t be tempted to

start just because you have collected

sponsors to raise money for charity.

You can attempt another run in the

future.

As a guide, during the weeks before

the Simplyhealth Great North 10k,

you should aim to have run four

miles continuously in training to be

prepared for the distance. If you can’t

manage this, you may not enjoy it or

complete it safely, so please don’t

run this time. Remember to fill in the

requested information on the back of

your run number – including contact

numbers for the day of the event.

You must run with your own number,

nobody else’s. Don’t let anyone else

use it if you decide not to take part.

NUTRITIONStick to a healthy, balanced diet

during training. In the weeks before

your run don’t try any new foods or

drinks as it may affect your digestion.

on the dayThe first few miles of the run can

be very crowded. Many people tire

themselves out by dodging in and

out of runners because they are

behind on their personal run plans.

Try to maintain a steady, even pace

– remember to enjoy the event. After

the run, collect your bag as soon as

you can. Put on some warm, dry

clothing and don’t get cold.

Some runners don’t drink enough

when they are running and need to

rehydrate afterwards, so make sure

you take a drink as soon as you can

after crossing the finish line. Make

sure you are fully hydrated with

water or squash before consuming

any alcohol.

Try to eat some starchy foods within

two hours of finishing the event –

your muscles can replace energy (in

the form of glycogen) most efficiently

during this post-run window.

For all your training needs visit:

greatruntraining.org