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Welcome

We hope you’re looking forward to

The Vitality Big Half 2018

The Vitality Big Festival

A guide to the fun, food and entertainment in

Greenwich Park

Before Race Day

What to bring

with you

Medical Advice

Before you set off for the Start Line, please read Professor Sanjay

Sharma’s advice

On Race Day

Essential advice to ensure you have an

amazing race

The Course

Everything you

need to know about the course

The Big Clashes

Find out all about some of the elite

athletes taking part in The Vitality Big Half

Planning Your Journey to

the Start

Useful travel advice for runners and

spectators

The Finish Area

How to find

your family and friends after the race

After Race Day

Tips for travelling home and your

post-race recovery

Click on the sections to head straight there.

Programme &Final Instructions

Sunday 4 March 2018Find out everything you need to know about the big day, from attaching

your timing chip to your shoe to how to get to the Start Line.

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CHILDREN AGED 11 AND UNDER RACE FREE!

MEDAL AND GOODY BAG FOR EVERY FINISHER

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Entries for the 2018 Vitality Westminster Mile are now open! Why not join up with friends and family to run the most famous mile in the world? The iconic route starts and finishes

on The Mall in the heart of London, right outside Buckingham Palace.

This amazing event is perfect for all ages and abilit ies . Fun runners, families , elite juniors and seniors , and wheelchair users are all welcome. Runners will be seeded according to

predicted finish t ime, so you will be running with people of a similar standard.

Plus don’ t miss our fun, free Wellness Festival for all of the family in Green Park .

SUNDAY 27 MAY 2018

westminster mile adv2.indd 20 17/01/2018 16:41

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4 4

Created by London Marathon Events Limited, in partnership with Sported, the festival is centred around a half marathon running event which is bringing together some of the world’s best athletes, including Sir Mo Farah and Callum Hawkins, and thousands of mass participation runners of all backgrounds and abilities.

The race for up to 15,000 runners and wheelchair racers starts at 09:00 by Tower Bridge, passes through Tower Hamlets, Southwark and Lewisham before finishing at the iconic Cutty Sark in Greenwich.

The day also includes The Little Half, a 2.4-mile fun run for all ages and abilities, and The Big Relay, a race for teams of four, where each person will run one leg of The Big Half course.

Bands and entertainers will be performing along the route and the day will conclude with live music, food and activities for all the family at The Vitality Big Festival near the Finish Area in Greenwich Park until 16:00.

Everyone is welcome to join in the fun along the route and at The Vitality Big Festival for free, so please do invite your family and friends along to enjoy the day and celebrate your achievements. Whether you are a regular runner, or taking part in your first half marathon, we’d like to wish you the very best of luck as you head past some of the most iconic landmarks in our capital city.

Best wishes, The Vitality Big Half Team

Welcome to The Vitality Big Half, a brand new one-day

festival on Sunday 4 March 2018 which will be a truly

global and uniquely local celebration of the wonderful

cultural diversity of the great city of London.

Welcome

5

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Before Race Day

What tobring with you

Before leaving home, please make sure you have the following items with you:

• Running number and safety pins• IPICO Sports Tag and wire twist ties to

fix it to your shoe• Kitbag and baggage label with your

running number printed on it• A copy of these instructions or access

to them

If you do not receive the above items in the post

by Tuesday 20 February, please email

helpdesk@londonmarathonevents.co.uk and a

replacement pack will be arranged for you.

If you lose any of these items before the day

they can be replaced – you should go to the

Information Point in your Start Area as soon as

you arrive.

There is a £10 charge to replace a lost IPICO

Sports Tag, which is payable by cash on the day.

Running numberYour running number is ORANGE and this means

you need to go to the Orange Start Area. Please

note your colour and see how to get to the

Orange Start Area by checking the map here.

Pin your number to the front of your T-shirt or

running vest using the safety pins provided in

your pack.

Spare pins will be available at the Information

Points in the Start Areas. You must not use

someone else’s number, nor let someone

else use yours. This is for safety

reasons in case there is a

medical emergency.

People may

have their own

unique medical

requirements

and a misidentification

of someone during an

emergency could cause

serious issues as well as severe

distress or anxiety to family and friends.

Loosen the laces of one of your running shoes.

Thread the wire twist ties under the laces.

Thread the IPICO Sports Tag onto the wire twist ties.

Secure the IPICO Sports Tag by twisting the ties firmly together.

Step 1

Step 2

Step 3

Step 4

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Fitting Your IPICO Sports Tag

IPICO Sports Tag timing deviceYour tag is enclosed in your Race Pack. It must

be fixed to your running shoes in accordance

with the instructions on the right, using the wire

twist ties also in your Race Pack. If you need

additional instructions, or wire twist ties to fix

the IPICO Sports Tag, these can be collected

from our Information Points in the Start Area.

The tag contains a transponder and this will be

used to provide your finishing time. If you do not

wear your tag then the system will not record

you finishing and therefore we will not be able to

provide you with a finishing time. Official results

will be based on the elapsed time taken by each

runner between crossing the mats at the Start

Line and the Finish Line.

When you cross the Finish Line, we have teams

of helpers to remove the tag from your shoe –

you do not need to do anything apart from follow

the marshals’ instructions. Please do not fix the

tag through your shoelaces; if you do we will

have to cut your laces to get the tag back!

Your healthYou must be fit and well to run 13.1 miles. Please

do not take any chances with your health. Severe

exertion during or soon after any kind of injury

or illness is extremely dangerous. If you find

yourself in this situation you must withdraw from

The Vitality Big Half.

For more advice from The Vitality Big Half

medical director, Professor Sanjay Sharma,

turn to 27.

Deciding not to runIf you decide not to run for any reason, you

must return your IPICO Sports Tag. Please use

the special freepost envelope enclosed within

your Race Pack. All tags that are not returned

within 21 days of the event are subject to a £10

lost-tag charge.

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Planning Your Journey

We recommend travelling to The Vitality Big Half on foot, by cycling or by using public transport. We strongly

discourage driving to the event due to the extensive road closures which will be operating along the route.

Route London Bridge arrival Cannon Street arrival

Dartford via Woolwich and Greenwich 07:15 07:21

Dartford via Bexleyheath 07:16 -

Orpington via Grove Park 07:21 07:27

Dartford via Sidcup 07:28 -

Dartford via Woolwich and Lewisham 07:34 -

Gillingham via Swanley 07:35 07:41

Ashford via Tonbridge 07:42 -

Dartford via Woolwich and Greenwich 07:45 07:51

Dartford via Bexleyheath 07:46 -

Sevenoaks via Grove Park 07:51 07:57

Tonbridge 07:55 -

Faversham via Swanley 07:57 08:02

Gravesend via Sidcup 07:58 -

Gillingham via Woolwich and Lewisham 08:04 -

Ashford via Tonbridge 08:12 -

Dartford via Woolwich and Greenwich 08:15 08:21

Dartford via Bexleyheath 08:16 -

Ashford via Maidstone East 08:19 08:24

Sevenoaks via Grove Park 08:21 08:27

Tunbridge Wells 08:25 -

Gravesend via Sidcup 08:28 -

Gillingham via Woolwich and Lewisham 08:34 -

Faversham via Swanley 08:35 08:41

Ashford via Tonbridge 08:42 -

Dartford via Woolwich and Greenwich 08:45 08:51

Dartford via Bexleyheath 08:46 -

Sevenoaks via Grove Park 08:51 08:57

If you are travelling by public transport, please take note of the schedules

and the planned engineering works information provided on page 10.

SOUTHEASTERN TRAIN SERVICES ON SUNDAY 4 MARCH 2018

Arrivals at London Bridge and Cannon Street before 09:00

10

SOUTHEASTERN ENGINEERING WORK ON SUNDAY 4 MARCH

• There will be no Southeastern services to and from London Victoria.

• Buses will replace trains between Ashford International and Canterbury West / Ramsgate.

• Buses will replace trains between Lewisham and Hayes.

• Buses will replace trains between Tunbridge Wells and Battle.

For more information, please visit southeasternrailway.co.uk or nationalrail.co.uk

TRANSPORT FOR LONDON (TFL) PLANNED ENGINEERING WORK ON SUNDAY 4 MARCH

Bakerloo line No service between Queens Park and Harrow & Wealdstone. A replacement bus service will be operating.

Circle line No service between Hammersmith and Tower Hill (via King’s Cross).

Hammersmith & City line No service between King’s Cross and Barking.

Metropolitan line No service between King’s Cross and Aldgate.

London Overground No service between Euston and Watford Junction.

TfL RailNo service between Liverpool Street and Shenfield. A replacement bus service will be operating between Stratford and Romford and between Newbury Park and Shenfield.

Tram line No service between Wimbledon and Dundonald Road.

To plan your journey, please visit tfl.gov.uk/plan-a-journey

Information for spectators Spectators play an important part in any sporting event and your family and friends are very welcome

to come along to support you on what promises to be a fantastic day.

However, please note: spectators are not allowed to enter the Start Areas and are urged not to

come with you to the Start. Due to the space available, it is not possible to accommodate 15,000

participants and their friends and family at the Start.

Instead, we would encourage people to find less busy points along the route to enjoy the race. Public

transport serves several sections of the route, so there are numerous great vantage points available if

your friends and family would like to come along to support you:

• Bermondsey, Cananda Water and Canary Wharf are accessible via the Jubilee line.

• Wapping High Street, Rotherhithe and Surrey Quays are accessible on the London Overground.

• Westferry, Canary Wharf, Cutty Sark and Greenwich are accessible via the Docklands Light

Railway (DLR).

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Getting to the Orange Assembly AreaThere are two Start Areas – Orange and Green

– and two corresponding Assembly Areas. It is

essential that you go to the Assembly Area that

matches the colour of your running number.

Your running number is ORANGE, so you need to

go to the Orange Assembly Area on Tower Bridge

Road and Tooley Street, which is south of the

River Thames.

The nearest station is London Bridge station.

Upon arrival, please take the Tooley Street exit.

Marshals will be at the exit of the station and on

the routes to the Assembly Area to guide you.

We do not recommend driving; many roads

will be closed from 05:00 due to the event,

and parking in the area will be difficult. Public

Transport is the best option, but please check

for any engineering works on page 10 and again

before you set off at tfl.gov.uk.

Baggage dropYou will be able to leave any items you do not

intend to run with at a baggage drop vehicle in

your Assembly Area. The baggage vehicles will

be open from 07:00.

Please find the baggage drop vehicle displaying

the number range that includes your running

number and hand in your bag to one of the

baggage team members. Our baggage teams will

only accept the official event kitbag provided

to you. No oversize bags or suitcases will be

accepted, and no other bags or belongings

should be attached to the official kitbag. Please

ensure you have stuck your self-adhesive

running number label to your kitbag where

indicated, and that you have drawn and tied

On Race Day

Essential Advice to ensure you have

an amazing race

The baggage drop vehicles will close at

08:20 in order to travel to the Finish Area

in Greenwich where they will be waiting

for you to collect your kitbag after the race.

12

LONDON BRIDGE

EAST SMITHFIELD

TOOLEY STREET

TOWER BRIDGE

STARTLINE

OR

AN

GE

STA

RT

WA

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S

BA

GG

AG

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RO

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TOWEROF

LONDON

Runners must arrive

from the South

side of the river

RIVER THAMES

the drawstring cord to avoid items falling out

during transit.

Once you have deposited your kitbag on the

lorry, you will not be able to retrieve your

belongings until you arrive at the Finish.

Therefore, please ensure that you have all

you require for your run BEFORE leaving your

kitbag with the lorry. We suggest you wear

old clothing or a bin liner to stay warm before

the race starts. Please do not discard items in

the road, instead use the bins provided in the

Start Areas to dispose of your old clothes or

bin liners.

The Assembly Area will have toilet facilities

and Buxton Natural Mineral Water available to

runners. Our team at the Information Points will

be able to help if you have any questions.

Arrival timePlease aim to arrive no earlier than 07:00 and

no later than 08:00 in time for the start of the

race at 09:00.

The StartThe race will be started in eight waves. The

waves are lettered A to H and your letter is on

your running number.

Once in the Assembly Area, our marshals will

direct you to the Start Wave according to your

running number. Line up in the Start Wave

that matches your colour and letter and wait

for your wave to start.

Remember: the timing chip on your shoe will

give you an accurate time regardless of which

wave you are in.

CHANGING

MEDICAL

TOILETS

INFORMATION POINT

KEY

https://uk.virginmoneygiving.com/?utm_source=bighalf&utm_medium=2018finalinstructionsad

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The Vitality Big Half is a brand new event for 2018 but the roads you will be running through are steeped in almost 2,000 years of history.

At 09:00 on Sunday 4 March up to 15,000

participants, including Great Britain’s greatest

distance runner of all time Sir Mo Farah, will

create a new piece of history by getting The

Vitality Big Half underway.

The Race will start by Tower Bridge and will

pass through the London boroughs of Tower

Hamlets, Southwark and Lewisham before

finishing in front of the iconic Cutty Sark in

Greenwich. Our resident DJ, Mr H, will get you

warmed up and ready to go in the Start Area

before you hit the road.

Miles One & TwoOnce over the Start Line, you will head east along

The Highway for just over one mile. Settle into

your stride and make sure you take in the West

End Musical Choir on the corner of Garnet Street.

You will soon enter the Limehouse Link Tunnel

for 1.1 miles. Fans will refresh the air in the tunnel

after it closes at 05:00.

When you emerge from the tunnel, Cyclehoop

Music Bike will be there to entertain you as you

head along Aspen Way towards Billingsgate Fish

Market. At the roundabout, you will take the first

exit on the right and head onto Trafalgar Way.

Miles Three & FourTrafalgar Way brings up the three-mile mark and

here you will find the first of four Drinks Stations.

If you’re feeling thirsty, please help yourself but

remember to sip and only take as much as you

need so there are enough drinks for runners

behind you. Please help us with recycling. After

you have finished drinking, please drain your

bottle of water before disposing of it safely.

Mile Four takes you through the centre of

London’s iconic financial district, Canary Wharf.

Once into Cabot Square you may be tempted to

The Course

St Katharine DocksThe Start Area

15

start dancing to the beats of London School of

Samba but make sure you keep heading along

towards West India Avenue.

Miles Five & SixWhen you’re through Canary Wharf, you will head

north along Westferry Road before turning west

onto Limehouse Causeway and Narrow Street.

From here you will rejoin The Highway and head

back to Garnet Street, which hosts not only the

West End Musical Choir but also the second of

four Drinks Stations on the route.

Miles Seven & Eight As you continue along Wapping High Street, you

may want to slow your pace slightly as you will

be running over cobbles. You will then head up

Thomas More Street before turning left onto

East Smithfield. From here you will depart Tower

Hamlets across Tower Bridge. Constructed

between 1886 and 1894, it is one of the most

iconic symbols of London and offers a stunning

view of the city.

Mile Eight sees you enter the second host

borough of the day – Southwark. Here you will be

treated to the carnival atmosphere created by The

Pantasy Steel Band, fittingly on Jamaica Road.

Miles Nine & TenMile Nine begins with the third of four Drinks

Stations as you make your way along Jamaica

Road through Bermondsey. Lucozade Sport

will be available at this Drinks Station. Please

only take it if you have used such products

during your training runs.

You will pass King’s Stairs Gardens before you

experience the second and final cobbled section

of the route on St Marychurch Street. You will

then encounter the historic Mayflower Pub

and The Brunel Museum before doing a loop of

Rotherhithe on Salter Road. Capital Connection

- West London Ladies Barbershop Chorus –

will help you on your way as you pass St Paul’s

Sports Ground, one of London’s newest football

stadiums, which opened in 2016.

Miles 11 & 12Mile 11 will see you follow the bend of the

River Thames on Redriff Road before turning

into Quebec Way towards Southwark Park.

Surrey Quays Road hosts the fourth and final

Drinks Station of The Vitality Big Half, so if you’re

thirsty, make sure you grab some refreshment

for the final two miles. The nearby DJ Truck will

get you pumping as you approach the third host

borough, Lewisham.

Mile 12 takes you onto Lower Road where

the rear of The Vitality Big Half will be joined by

up to 4,000 runners and walkers from The Little

Half, which starts in Southwark Park at 12:45.

If you’re starting to feel the strain, fear not –

Xc’S Reggae & Soca Band promise to give you

the boost you need with their uplifting vibe of

classic reggae tunes.

Mile 13.1You will then be on Evelyn Street and into the

final 1.1 miles of your challenge. As you pass

the Royal Mail Delivery Office on Creek Road,

Popchoir will be there to urge you on. Nearly

there, you will enter the fourth and final host

borough, Greenwich, where you will pass over

Deptford Creek.

Don’t give up now; you’re nearly there! After

you’ve made your way along Creek Street,

you will turn north and head back towards the

Thames on Greenwich Church Street. From here

you have 150m to go before the Finish Line at

Cutty Sark, the world’s only surviving tea clipper.

MILE SEVEN –TOWER BRIDGE

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Drinks Stations & ToiletsThere are four Drinks Stations with toilets

located on The Vitality Big Half route:

Mile Three Trafalgar Way

Mile Six Garnet Street

Mile Eight Jamaica Road

Mile 11 Surrey Quays Road

Medical PointsThere are six Medical Points on

The Vitality Big Half route:

Start Area Tower Hill

Mile Four Canada Square, Canary Wharf

Mile Four Limehouse Causeway, Westferry

to Five Narrow Street, Shadwell

Mile Nine King’s Stairs Gardens, Rotherhithe

Finish Area Cutty Sark, Greenwich

Please note: there are three additional Medical

Points at The Vitality Big Festival in Greenwich

and one in Southwark Park, as well as seven

medical patrols roaming the route.

Entertainment Location Time

Mr H Start Areas 07:00 - 12:00

West End Musical Choir The Highway / Garnet Street 09:00 - 11:30

Cyclehoop Music Bike Aspen Way / Limehouse Link Tunnel 09:00 - 10:30

London School of Samba Cabot Square, Canary Wharf 09:00 - 11:00

The Pantasy Steel Band Jamaica Road / George Row 09:30 - 12:00

South London Jazz Orchestra Rotherhithe Tunnel Roundabout 09:30 - 12:00

Capital Connection Salter Road / St Paul's Sports Ground 09:30 - 12:00

DJ Truck Surrey Quays Road 09:30 - 12:30

Xc’S Reggae and Soca Band Evelyn Street Shell Garage 10:00 - 13:00

Popchoir Royal Mail Delivery Office, Creek Road 10:00 - 13:00

On-route entertainment The route for The Vitality Big Half will see an eclectic mix

of entertainment for you, your friends and family to enjoy.

Whether it’s the pumping tunes from the DJ Truck, sing-

along covers from a choir, or the rhythmic beats of samba

drums, the bands located along the course will be sure to

keep spirits high among runners and spectators alike.

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13.1 10 7

6 4 4

15,000

The Vitality Big Half in numbers

Finish

Start

Tow

er Bridge

Canary Wharf

Start

12

98

11

52

10

13

634

71

18 19

Cut-off point Deadline

Canary Wharf 10:45

Tower Bridge 11:30

Surrey Quays 12:30

Deptford 13:30

Finish Line 14:00

Course cut-off timesParticipants need to be at the following points

of the course by the times listed. If you do not

meet the deadlines, you will have to move onto

the pavement to continue your race, so that the

roads can reopen to traffic.

20

sip some as you stridegood luck from

buxton

TO two LITRES A DAY& YOU’RE ON YOUR WAY

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The Finish

Cutty SarkThe Finish Area

The Finish LineThe climax of your 13.1-mile challenge comes at the Finish Line in front of the iconic Cutty Sark in Greenwich and we hope you will be feeling proud of your achievement by the rime you arrive there.

We aim to take a photograph of all participants

as you cross the Finish Line, so that you have the

option to buy a souvenir of your day. Please make

sure you do not obscure your running number as

you finish The Vitality Big Half, otherwise we will

not be able to identify you in the photographs.

The Finish AreaOnce over the line and into the Finish Area, you

will no doubt be feeling tired but please keep

moving to create space for runners arriving after

you. If you are feeling unwell, please seek our

medical staff immediately.

It may take you up to 15 minutes to walk through

the Finish Area. You will be directed by marshals

to collect your medal and a goody bag containing

your sized New Balance finisher T-shirt, Buxton

Natural Mineral Water and Lucozade Sport drinks,

and food items. You will then be directed to walk

up a low ramp where your IPICO Sports Tag will

be removed from your shoe by volunteers.

Baggage collection Next, you will be directed into the grounds of

the National Maritime Museum where you will

be able to collect your kitbag from the same

baggage drop vehicle that you handed it in to at

the start. Please remember you will need to show

your running number to collect your bag.

Once you have collected your kitbag, you will

go into The Vitality Big Festival in Greenwich

Park where you can get together with your

family and friends. You will find meeting points

marked by letters of the alphabet, so that you

can meet at your surname initial or another

pre-arranged letter.

To help with managing the flow of participants

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into The Vitality Big Festival, please ask your

family and friends to meet you at the signs and

not to congregate at the Finish Area exit.

ResultsResults will be available on our official website –

thebighalf.co.uk – as soon as possible after the

race has finished.

Roads reopeningWe want all participants to be able to finish The

Vitality Big Half and receive an official finish

time. However, we are only able to keep the

road closures in place for a limited amount of

time. In order for the roads to be cleared ready

for reopening, any participants still on the route

after the cut-off points listed on page 18 will

be directed onto the pavement to complete

the race. Please follow the instructions of the

marshals. The Finish Line will still be in place and

able to give you an official finish time until 14:00.

The roads around the Finish Area and The Vitality

Big Festival will reopen at 15:00, so please be

aware of live traffic after this time.

The Royal ParksThe Royal Parks Agency has allowed us to

use Greenwich Park as the venue for The

Vitality Big Half Festival.

We are grateful to the Royal Parks Agency

for its assistance and would ask that you

show your appreciation by treating the

area with the respect it deserves and not

littering the Park and surrounding areas.

Thank you.

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The VitalityBig Festival

Greenwich Park09:00 to 16:00

Once you’ve accomplished your 13.1-mile challenge and crossed the Finish Line you should head straight to The Vitality Big Festival in Greenwich Park to enjoy some well-earned food, drink and entertainment while reflecting on your achievement.

The Vitality Big Festival is the perfect place to

meet your friends, family and fellow runners

while soaking up the community buzz and

enjoying the uniquely local and truly global

celebration of London.

Community groups from The Vitality Big Half’s

four host boroughs - Greenwich, Lewisham,

Southwark and Tower Hamlets – are coming

together to show off their culture and talents.

They will all help the Festival to bring together

the best of food, music, sport and exercise, and

health and wellbeing.

FoodEnjoy a well-deserved meal from one of the many

local traders, offering an array of the tastiest and

healthiest meals from cultures across the world.

Learn about food waste, sustainable living and

how to achieve a healthy and affordable diet

from the workshops taking place in the Kitchen

Demonstration tent.

MusicEnjoy music and entertainment from the best

up-and-coming performers as they take to The

Big Stage. There will be something for everyone,

whether your vibe is African soul, Latin or street

dance and drama performances.

Sport and ExerciseLocal sports groups will be hosting ‘come and

try’ sessions in basketball, athletics and boxing

throughout the day. For the more adventurous,

there will be the chance to have a go at

wheelchair basketball, and for those after a more

serene experience, there will be yoga. Don’t miss

the New Balance Zone for further sporting fun.

Health & WellbeingA healthy mind is just as important as a healthy

body. Visit the Wellbeing Zone where a host of

fun and interactive sessions will be on offer from

community health and education groups. There

will be plenty for kids too, with educational

games, a Ferris Wheel and a maze.

Meeting friends & familyYour friends and family are very welcome to join

you at The Vitality Big Festival. Where possible,

we would recommend that they arrive on foot.

However, for those unable to, the nearest

stations are Greenwich station, Cutty Sark DLR

station and Maze Hill railway station. Local buses

will also be operating to Greenwich town centre.

The meet-and-greet area at The Vitality Big

Festival will feature letters of the alphabet, so

that you can get together with your friends and

family at your surname initial or at another pre-

arranged letter.

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BIG RELAY PHOTO OP

CHANGING

CHARITY VILLAGE

FERRIS WHEEL

FITNESS STUDIO

MEDICAL & WELFARE

NEW BALANCE ZONE

MEET & GREET AREA

SPORTS & EXERCISE

FOOD ZONE

HEALTH & WELLBEING

INFORMATION POINT

MAZE

THE BIG STAGE

THE LITTLE STAGE

TOILETS

TUMBLEATOR

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27

Medical Advice

Professor

Sanjay Sharma

Professor Sanjay Sharma, Medical Director of The Vitality Big Half, provides important medical information and advice. Please read this advice carefully – we want you to enjoy your big day as safely and comfortably as possible.

Before you take part in The Vitality Big Half,

discuss any potential medical problems with your

general practitioner (GP). The advice that follows

here supplements anything he or she may say.

Make sure you see your GP if you have a problem

that makes it a risk to run a half marathon.

We are happy for people with serious medical

conditions to run the half marathon, but only with

their GP’s or specialist’s agreement. If you have

a medical problem that may lead to you having a

blackout, such as fits or diabetes, put a cross on

the front of your running number and write the

details, especially your medication, on the reverse

of the number using a permanent marker pen.

If you have a family history of heart disease

or sudden death, or you have symptoms of

heart disease – such as chest pain or discomfort

on exertion, sudden shortness of breath or

rapid palpitations – see your GP, who will

be able to arrange for you to have a proper

cardiac assessment.

TrainingMuscular aches and pains often occur after

an increase in training, so aim to increase

your training gradually so that you do not

suffer prolonged exhaustion. You should also

intersperse days of heavy mileage with one or

two days of lighter training, so that your body can

replace its fuel (muscle glycogen).

Adequate restRest days are also important. If you have flu, a

feverish cold or a tummy bug, do not train until

you have fully recovered. Once you feel well again,

start gently and build up gradually. Do not attempt

to catch up on lost mileage after illness or injury

as this may cause further damage or illness.

28

Variety packTo reduce injury risk, train on soft surfaces when

you can, especially on easy training days. Vary

your routes; do not always use the same shoes

and run on differing cambers, hills, etc. Always

face oncoming traffic, especially in the dark.

HydrationYou should always aim to replace fluids lost

in sweat otherwise your body will become

dehydrated and less efficient. Remember that

alcoholic drinks are dehydrating: a pint of beer

produces more than a pint of urine, while spirits

have an even worse effect. Take on board plenty

of non-alcoholic drinks, especially before the

race and in hot weather. Drink enough to keep

your urine a pale straw colour.

Drink plenty of liquids after training, especially

long runs, and drink during races, especially in

the first half of a half marathon. Practise drinking

during longer training runs. Drink plenty of fluids

and reduce alcohol intake in the two days before

the race. But do NOT drink excessively just

before the race.

NutritionEat 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 varied 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

two hours of your long runs and the end of the

half marathon. This helps to replace the muscle

glycogen more quickly and speeds recovery.

Carbo loadingDo not change your normal diet drastically in the

last week before the half marathon, but decrease

your intake of protein (meat) and increase your

intake of carbohydrate (pasta, bread, potatoes,

cereals, rice and sweet things), especially for

the last three days when you should also be

markedly reducing your training. This loads

the muscles with glycogen. Unless you reduce

your protein intake you will not eat enough

carbohydrate. Not all runners are helped by first

depleting carbohydrate with a long run and low-

carb diet and then loading – this can make your

muscles very heavy.

ClothingWhen training outside in the dark, aim to wear

kit that will help you to be seen. White clothing,

reflective flashes on your arms and legs and LED

lights or a head torch will help motorists to spot

you in dark or gloomy conditions. On Race Day,

wear shoes that you know from experience will

not give you blisters.

On the dayDo not run The Vitality Big Half if you feel unwell

or have just been unwell, even if you are raising

money for charity. Most medical emergencies

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 feel unwell, it is

unfair to you, your family, your sponsoring charity

and the race support staff to risk serious illness

and become a medical emergency. You are also

unlikely to do yourself justice. There will be many

other races.

Wear appropriate clothes for the weather on

Race Day. On a cold, wet day you may become

very cold if you reduce your running pace or walk.

A hat and gloves will prevent heat loss and are

easy to carry.

If it’s hot on Race Day, wear loose mesh clothing,

start slowly and, if possible, run in the shade.

Don’t be greedy and pour bottles of drinking

water over yourself; you may be depriving slower

runners of much needed fluid.

Drinking safelyDrinking too little on Race Day can lead to

problems, as you need to replace some of

the fluid you lose as sweat. Drinking too

much can also be very dangerous and lead

to hyponatraemia, fits and even death in half

marathons and longer distances, but sensible

fluid intake is necessary. Start the race well

hydrated (remember that your urine should

look pale) and drink when you can, especially in

the first half of the race when you may not feel

very thirsty. This will help you to feel better late

in the race and may prevent cramp. Cramp is

most common in runners who have not trained

sufficiently or are dehydrated.

Do NOT gulp large volumes of electrolyte-free

fluids (like water) before, during or after the

race. It is possible to become ill from drinking

too much, too quickly. There are frequent

water stations but you do NOT need to drink

at each one, just swallow a mouthful of water

occasionally. If you like Lucozade Sport, which

will be available at Mile Nine, drink that as well.

Do NOT drink excessively after you finish The

Vitality Big Half. You can only rehydrate gradually,

so aim to have some salty food as well to avoid

getting hyponatraemia.

The Finish AreaOnce you cross the Finish Line, do not stand

around getting cold. Keep walking, especially if

you feel dizzy, and have a drink to replace lost

fluids. Go to the baggage area as soon as you

can, collect your belongings and change into

warm, dry clothes. Keep on drinking slowly and

have something to eat. Some runners feel faint

more than half an hour after finishing the race,

often because they have taken insufficient fluid

and/or not eaten anything. Again, do not drink

excessively after the race.

Finally...Train sensibly. Follow this simple advice and

you are unlikely to need medical aid. If you do,

there are British Red Cross points throughout

the course and at the Finish Line. There will also

be a medical director and full medical team in

attendance on Race Day.

Advice on performance-enhancing agents

Please read this advice before you run The Vitality Big

Half. Adequate preparation for a half marathon requires

appropriate nutrition, hydration and rest. Athletes

often consume isotonic, protein and carbohydrate

drinks as well as energy gels and bars purchased in

sports and health food shops in preparation for the

event, which is considered safe practice.

However, over the last two decades there have

been an increasing number of commercially

available compounds that claim to enhance

performance. Some have been found to contain

substances banned in other countries and other

products (such as steroids) that are banned for

use among competitive athletes. Such products

are usually purchased via the internet and should

not be used by anyone training for a sports event.

Runners using performance-enhancing

compounds that have not been licensed and

regulated properly may experience serious side

effects and increase their risk of developing heart

disturbances that culminate in sudden death.

There have been well-publicised cases of runners

inadvertently using compounds in an attempt to

help them fight fatigue during endurance events

and this caused detrimental effects on their health,

resulting in their death.

In one recent case, toxicology identified traces of

DMAA, which is an amphetamine-like substance.

Although banned in sport, the product was legally

available at the time and advertised as a powerful

performance-enhancing agent and the warnings

associated with the potential harmful ingredients

were not highlighted on the product. Runners

should avoid consuming unregulated substances

bought via the internet.29

30

The Big Clashes

Sir Mo Farah

The Vitality Big Half is a mass participation run to celebrate the communities of London but it is also hosting some mouth-watering battles between world-class elite athletes.

Britain’s two fastest half marathon runners of

all time, Sir Mo Farah and Callum Hawkins, will

be competing for the win but they will both

have their work cut out to take the top spot as

they will be facing 2017 Virgin Money London

Marathon champion Daniel Wanjiru of Kenya

and Tanzania’s Alphonce Simbu, who finished

third in last summer’s World Championships

marathon in London.

Farah – the multi-Olympic and World

Championship gold medallist over 5,000m

and 10,000m – will begin the new road racing

chapter of his career on Sunday 4 March as he

runs The Vitality Big Half to prepare for the Virgin

Money London Marathon in April.

Scotland’s Hawkins, who was fourth in last year’s

World Championships marathon, will be looking

for further success on the streets of the capital.

Farah, 34, who announced his retirement from

track competition after London 2017, said: “I

am thrilled to be part of The Vitality Big Half. It

will be an ideal preparation race for me for the

London Marathon six weeks later. Everyone

knows I love running on the streets of London

and I look forward to this new event.”

“It’s fantastic for British Athletics that we now

have a new generation of runners, like Callum,

coming through who are able to compete at

the top end of world-class races. I hope my

achievements over the years have shown them

what is possible.”

The world’s bestHawkins, 25, said: “I am really looking forward to

The Vitality Big Half, especially because I will get

the chance to race Mo again. I’ve made no secret

of the fact that I love testing myself against the

31

very best athletes in the world and they don’t

come any better than Mo.

“Racing in London is always so special. The

crowds are amazing and it has brought the

best out of me in the past. I qualified for the

Rio Olympics at the 2016 Virgin Money London

Marathon which was really my breakthrough

race and then finished fourth in the marathon at

the 2017 London World Championships. So I’m

always confident when racing in the capital and

I’m hoping I can enjoy more success in March.”

Farah and Hawkins are the number one and two

in the all-time British rankings for the 13.1-mile

distance. Farah’s British record of 59 minutes

32 seconds was set in Lisbon in March 2015

while Hawkins ran a personal best of 60:00 in

Japan last February.

Fastest on paperWith a half marathon personal best of 59

minutes and 20 seconds, Wanjiru is the fastest

on paper of the three men. The 25-year-old

Kenyan said: “I am really looking forward to

returning to London to race in The Vitality Big

Half. I have very happy memories of running on

London roads and the fantastic crowds.

“It is a privilege to be racing such a legend

as Sir Mo Farah and I know that both he and

Callum Hawkins will be big rivals to me in this

race. The Vitality Big Half will be a great race.”

Battle of BritainThe elite women’s race at The Vitality Big Half

is set to be a true Battle of Britain with the

country’s best distance runners going head-to-

head. Lily Partridge - who won the Seville Half

Marathon in January in a course record time of

71 minutes and 9 seconds – heads the list of

British women.

Partridge, 26, is the fastest athlete in the

field over the half marathon distance and will

be using the race to prepare for her London

Marathon debut in April. She will be up against

Alyson Dixon and Sonia Samuels, who are both

running the marathon for Team England at the

Commonwealth Games on Australia’s Gold

Coast in April.

Wheelchair racesIn the elite men’s wheelchair race, British

legend David Weir will renew his rivalry with

Switzerland’s Marcel Hug. The Weirwolf pipped

Hug to victory in a stunning sprint finish at last

year’s Virgin Money London Marathon.

Hug’s compatriot Manuela Schär – the 2017

Virgin Money London Marathon champion and

course record holder – headlines the elite

women’s wheelchair field where she will face

British Paralympian Jade Jones.

British ChampionshipsThe Vitality Big Half will also host the 2018

British Half Marathon Championships in

conjunction with British Athletics.

The race will serve as one of the very last

opportunities for athletes to achieve qualifying

times for the British team for the IAAF World

Half Marathon Championships that take place

in Valencia on Saturday 24 March. The team for

Valencia is announced on Tuesday 6 March.

CALLUM HAWKINS AT THE 2016 VIRGIN MONEY

LONDON MARATHON

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33

Heading homeYou will be feeling tired after The Vitality Big

Half, so make sure you plan your journey home

in advance. The nearest stations are Greenwich

station, Cutty Sark DLR station and Maze Hill

railway station. Local buses will also be operating

to Greenwich town centre. To plan your journey,

visit tfl.gov.uk/plan-a-journey.

Highlights For all the photos, videos and reports from

The Vitality Big Half, make sure you follow

@OfficialBigHalf on Facebook, Twitter and Instagram.

ResultsRemember, results will be available on our official

website – thebighalf.co.uk – as soon as possible

after the race has finished.

Official photosOfficial race photos will be available from

marathon-photos.com

RecoveryAfter you’ve completed The Vitality Big Half, you’ll

need to take things easy. Make sure you follow

these five top tips to aid your recovery.

- Elevate your legsImmediately after the race elevate your legs if

you can. If possible, find a tree and lie under it

with your legs raised against the trunk for 10

minutes. This will help reduce the build-up of

fluid in your legs.

- Hydration & nutrition Drink little and often to avoid the risk of over

hydrating. If you can, eat within two hours of

finishing The Vitality Big Half, this will help to

replace the muscle glycogen more quickly and

speed your recovery.

- Ice & cold waterIce and cold water can be used to help relieve

any pain you might be feeling. Sit in a bath or

pool of cold water to ease pain in your legs, or

wrap ice in a wet towel to target a particular area.

Don’t put ice directly onto your skin without a

towel because this could cause an ice burn.

- Relaxation & sleepMake sure you plan time for rest and relaxation

after the race. Also try to get some daytime naps

in during your recovery period.

- MassageMany runners get a sports massage after running

a half marathon. If you don’t regularly get

massages and you’re not used to them, just get a

very light massage or ‘recovery rub’.

After Race DayTips for travelling home and your post-race recovery

New challenge After you’ve run The Vitality Big Half, you might want to consider having another goal to aim for. If so, the Vitality London 10,000 on Monday 28 May 2018 could be just the race for you.