Dear runner,

The Bupa Great North Run, Britain's biggest mass participation running event, is now only 3 days away!

Don't forget to set your recorder, as the action is broadcast live on BBC One and BBC One HD from 9:30-13:30, with highlights shown on BBC Two and the BBC HD Channel later in the evening at 23:30.

Here are a few reminders to make sure you have a great run:

IMPORTANT MEDICAL ADVICE FROM OUR RUN DOCTOR

"Now's the time to be looking forward to having an enjoyable and rewarding day. Don't spoil it by not looking after yourself."

Everyone differs, so it is not possible to give specific advice that applies to everyone. With all the training you have done by now, when it comes to running, you are the expert on your body - listen to it. Your drinking needs for the run will vary according to your size, your speed and how much you are sweating, which partly depends on the weather on the day.

Start the run well hydrated, but not over-hydrated. The ideal is to start the run with your body in fluid balance, neither too much nor too little fluid on board.

Don't overdo the water before the run, as drinking enormous amounts of water can dilute the blood (hyponatraemia) and be as dangerous as having too little. Just drink enough to keep your urine a pale straw colour. Have a light breakfast and then begin the run well hydrated by drinking a small bottle (250ml) of water or sports drink in the half hour before the start.

You may have tried drinking sports energy drinks in training to see if you like them. However run day is not the time to experiment with sports drinks you have never tried before. Neither is today the day to wear brand new shoes or socks. If in doubt, stick with what is familiar.

During the run, drink water if you feel you need it. There will be showers on the course - so use these to cool yourself rather than using drinking water, as you may be depriving those behind you of a drink.

After finishing, don't drink very large amounts of water. You should be replacing lost fluids gradually over the next 24 hours rather than drinking litres and litres in the first hour or two after the run. Remember also that sweat contains salt as well as water, so eat some salty food as well as spreading out your drinks a little.

If it's a hot or humid day, this puts greater stress on your body, which has to work much harder to get rid of all that heat. So if it is hot on the day, this year may not be the occasion to go all out for a PB - the Bupa Great North Run will be back another year, and we want you to be back as well.

It all boils down to being sensible and not overdoing anything. To repeat - you are the expert on your running body, you should listen to it.

Read more general advice

MORE INFORMATION

• You can withdraw your place if you are unable to run in the event and receive priority entry for 2013 - please read our withdrawal policy
• Do not give your race number to someone else to run in. Only you are registered to this number. Make sure that all of your information is filled in on the back of your run number (including emergency contact details).
• For safety reasons and primarily for identification by medical staff, Bupa Great Run strictly prohibits the swapping, sale, re-sale or transfer of run numbers in any Bupa Great Run event. This is detailed in our terms and conditions. If you are unable to take part, please refer to our withdrawal policy.
• Bupa Great Run is continuing in its mission to organise the world's best, safest and most enjoyable running events and hopes you will help in achieving this. Any participant who is found in breach of these terms and conditions will be excluded from future Bupa Great Run or other Great events. Please do not put someone else at risk.
• If you are meeting friends and family at the finish, make sure you have a set place to meet them (such as the family meeting points) and don’t rely on mobiles phones on the day to meet up as the networks could well be very busy at peak finishing times.

IMPORTANT WEATHER CHECK

The forecast for this weekend is:

Thurs PM / Thurs night and Friday AM

• Westerly winds 25 - 30 mph. Gusts of 40mph likely with an odd isolated gust of 50mph.
• Friday PM, the winds should ease
• Odd light shower

Saturday

• Likely to stay dry, possibly clear skies and patchy sunshine
• Winds ease throughout the day, stronger winds on the coast - 15 -20mph mean
• Temp 16-17 degrees

Saturday night

• Remains dry with winds easing

Sunday

• Largely overcast, and quite cool initially (spare clothing required) A good chance of some rain which will move quickly through the area from around 10am and should be clear by midday
• The afternoon should remain dry with an odd chance of isolated shower
• Westerly winds 15 - 20mph, becoming north westerly
• Max temperature @16 degrees

But this is Britain so please check the local forecasts nearer the time - at the BBC weather website

Hot Weather tips:

• Forget about setting a personal best time at the run, ease off and enjoy the experience.
• It could be cool when you first arrive at the start, but it will warm up. Make sure you have sun block; you might want to wear a mesh hat to protect you from the sun.
• Look at our runner's welfare information in the magazine about hydrating properly.

Cold Weather tips:

• You could be standing around in the cold and wet before the run. Make sure that you have something warm and waterproof that you can discard, at the side of the road, just before you start.
• You may want to wear gloves or a hat - everything you wear for the run, you should have previously practiced running a long distance in.
• Your muscles could be cold at the start, so try and warm up before the run and start off steady.

EVENT DAY TIMETABLE

* Please note all times are subject to change on the day

ASSEMBLY

You have been allocated to a coloured and lettered zone in the start area. All zones will be individually signed, making them easy to find, however please allow plenty of time to find your zone as the assembly area is 1km long! The warm-up takes place at 10:16 and assembly zones close at 10:30am - if you arrive after this you will be asked to join the rear of the field - so don't be late! Don’t forget your pocket guide and safety pins.

BAGGAGE

• Baggage buses are allocated by your coloured run number. Each bus is also numbered to help you find the right bus when you get to the finish. Make sure you have your run number stamped after you have left your bag on the bus
• Baggage Buses will be available on Claremont Road (adjacent to the start) until 10:05 for the storage of your belongings which are then transported to the finish for your convenience
• If you miss the baggage buses don't panic, the late baggage vehicles are located at the far end of Claremont Road. Please note these vehicles leave the start later than the normal baggage buses so you may arrive at the finish before your bags
• These will be colour coded so be sure to use a bus which corresponds to the colour of your run number. Baggage labels are attached to all run numbers this year
• Baggage must go on a bus and not be left at the side of the road. Any items left on the road side could be seen as a security risk and destroyed
• Baggage Buses MUST NOT be used for changing
• Please remember not to bring any valuables with you to the event. The organisers cannot be held responsible for the loss, damage or theft of belongings on the baggage buses or at the end of the run however caused

TOILETS
Toilets will be located at a number of areas around the start:

• Claremont Road, next to all coloured baggage buses
• Next to the Information point on the Town Moor
• Central motorway - rear of the assembly zone
• Gents urinals will be available along Claremont Road
• Gents please use the urinal pods to avoid queues
• TOP TIP - Bring some spare toilet tissue with you!

HYDRATION

Aqua Pura water will be available at a number of locations at the start, course and finish:

• Claremont Rd Car Park en route to start from City Centre
• Next to the Information point on the Town Moor
• Claremont Rd - Baggage bus area
• Assembly areas
• On the course at 3, 5¾, 8 and 11½ miles
• Powerade will be available at the start, 4½, 10 miles and at the finish. If you have not tried Powerade before, it's worth doing so before run day and not for the first time during the run
• Do not drink excessively before the run, during the run, or gulp water after the run
• Discarding water bottles - please take care when disposing of used bottles. Discard them at the side of the road when you get an opportunity.

PHOTOGRAPHS
The Marathon-Photos photographers will be there to record that special moment at the start of the run, on the course and at the finish. We will also be videoing you at the finish line. To increase your chances of being photographed, ensure that your run number is pinned to the front of your running top and is clearly visible. Look out for our photographers. They will be wearing bright yellow Hi-Viz jackets. You will be able to view your photos within 48 hours of the run on the Great Run website.

TRAFFIC AND TRAVEL

Please take time to read the transport section on the Great Run website for important updated travel information.

In summary, you have four options when travelling to and from the Bupa Great North Run:

1. PARK AT THE START: Although there is not an official car park at the start area, there are a number of designated parking areas in the city centre which are only a short walk to the start. Please do not park in areas which have police restrictions in place. After your run, you can catch the Metro or a bus from South Shields to the city centre. Just don't forget your money!
2. PARK AT THE FINISH: Another option is to drive to South Shields and park your car at the finish.
   • Parking on the Leas
     Parking on the Leas will cost £4 per car. Please have the correct change with you. Once you have parked your car you can catch the regular shuttle bus service to Newcastle City Centre. This service runs until 08.15, after which it will run to South Shields Metro station so that runners can catch a Metro train into Newcastle. The last shuttle bus to South Shields Metro leaves at 08.45. If you miss the above you may not make it to the start in time for the run.
   • Parking in South Shields town centre
     Car park prices in South Shields town centre vary. Bus Service 553 will run to Newcastle Haymarket via Heworth and Gateshead from Bents Park Road, South Shields. This is a non-stop service.
3. USE PUBLIC TRANSPORT: The other option is to leave the car at home and use public transport to get around on event day. Newcastle and South Shields are well connected by bus and Metro services.
   • Travelling by Metro
     Extra Metro trains are running throughout the day between Newcastle and South Shields. Please leave extra time as trains will be very busy. Haymarket Metro station is a 15 min walk to the start line and South Shields Metro station is a 15 min walk to the finish.
     Avoid queuing for a ticket on the day and buy a Metro travel wristband in advance at any Nexus TravelShop or come and see us at the Bupa Great North Run Pasta Party on Saturday 15 September on Mill Road car park.
     If you're buying your ticket on the day you should buy a Metro DaySaver (return) from ticket machines located at every station. Machines may only accept coins (£4.20 for all zones).
   • Travelling by bus
     Getting to the start from South Shields:
     Go North East Service R1 runs non-stop from Bents Park Road, South Shields to Newcastle Haymarket Bus Station at least every 10 minutes from 06:00 to 09:50. Stagecoach Service 553 runs from Bents Park Road, South Shields to Newcastle Haymarket Bus Station at least every 10 minutes from 07:00 to 10:30, stopping at Chichester Metro, Heworth Metro, Gateshead High Street and Newcastle Central Station. Stagecoach Service 552 also runs a frequent service at least every 10 minutes between 09:00 and 16:30 from the New Crown pub to South Shields Market, for access to Metro and Ferry.
     Getting to the start from Heworth and Gateshead Interchanges:
     Go North East Service R3 runs at least every 10 minutes from 07:50 - 10:00 from Heworth and Gateshead interchanges non-stop to Newcastle Haymarket Bus Station. Stagecoach Service 553 runs at least every 10 minutes from about 07:15 to 10:40 from Heworth and Gateshead High Street and Newcastle Central Station to Newcastle Haymarket Bus Station.
4. GET DROPPED-OFF: You could ask a friend or family member to drop you off before the start of the run and collect you when you have finished. If you are getting dropped off please bear in mind the following points:
   • Do not try and drive right to the start line. We recommend that you are dropped off near to Haymarket Metro Station which is only a short walk to the start area
   • There will not be any access to the Leas car parks at the finish area after 14:00 on event day. If you want to be picked up from the Leas area after the run please make sure your friends/family are in the car park prior to 14:00.
   • The Coast Road will close at the Marsden Grotto, about 200m south of the Redwell Lane/Coast Road junction where the entry and exit point to the Leas car park is. There will be no parking on the Coast Road south of Redwell Lane, which will be enforced by the Police on run day to improve the exit from the Leas.

Find out more

MEETING UP AT THE FINISH

The Family Reunion area is after the finish exit, on the hill overlooking the beach (and a great vantage point to watch the Red Arrows from).

To meet up with someone, stand under the letter that matches the 1st letter of your surname. If you are John Smith stand under 'S' to meet your friends and family. You can also leave messages for each other at the Message Centre located next to the Information Point to the west of the 'Charity Village'.

GET YOUR RESULT BY TEXT

We are delighted to be able to offer you a free service, for you and two of your friends or relatives to receive your finishing time on your mobile phone within seconds of crossing the line.
Find out how to register for this FREE service

SPECTATOR GUIDE

If you have family and friends coming to support you on Sunday, make sure they have a look at the spectator guide. This includes information on how to get from Start to Finish, maps of the start and finish area and a travel guide.

Good luck and we'll see you on the start line!

Best Wishes

Bupa Great North Run team