7TH MAY 2017

How to Run Safely

The Nail Can Hill Run is predominantly a fun run or walk.
It can be very demanding if run as a race.

Don’t run if you are unwell or have recently been unwell.

Be prepared, begin training early and be confident about the distance and the hills. Practice running in warmer weather in case the day is hot.

Dress sensibly and wear sun protection. Good sturdy shoes or runners and light clothing are essential.

Remember the importance of warm up and cool down exercises and stretches.

Drink plenty of water prior to the event. During the event drink before you feel thirsty.

Know your limits and run within them. If you are struggling or having difficulty slow down or stop. First Aid stations will be manned at various intervals along the course.

If you are not a regular runner and you are over 35 or if you have medical problems, see your doctor before you start training. If you suffer from Diabetes, Asthma, Epilepsy, Heart Disease or High Blood Pressure please obtain a sticker from the registration desk to attach to your chest number. Follow the instructions at the start.

Run with a friend and look after each other. Young children must be accompanied by an adult. Help any runner who is in trouble to the nearest aid station.

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