Run Gatwick Half Marathon Sussex

Running Tips

Check out these helpful running tips from Benedict Rogers, Consultant Orthopaedic Surgeon at Spire Gatwick Park Hospital and part-time marathon runner!

Plan your plan. Have a goal or aim and have a realistic plan to achieve this. This can be weight loss, a distance or a time.

Under promise & over delivery. Be realistic of how your running has to fit in with work and family commitments. Running may be the easy bit, it’s the timetable that get be difficult.

Warm up before you set out running. It will allow your muscles to warm up & loosen, but also means you won’t have to wear an extra top which you won’t want to have with you once you’ve started running.

Warm up, stretch….Warm down, stretch.

Do I just start running? Little and often is the rule to start. Try running several laps that pass your original starting point. Thus, if you become tired, you won’t have a long distance to go back.

Running with music, has been proven to improve performance and motivation, with music you like! However, understand you won’t be able to hear traffic or other people and is normally not allowing in races.

Avoid running in cotton…gets wet, heavy and cold. Newer moisture –wicking fabrics will be a lot more comfortable.

Buy decent shoes. Visit a specialist running shop, have your feet measured properly & buy the best training shoes you can afford. Your running shoes are the most important piece of kit.

Run with a partner, especially if you are female and if its dark

“I’m prone to getting stitches”. Avoid eating or drinking fluids for approximately an hour before you run.

Stop running, if you become injured, dizzy or very tired.

Don’t stop running if you’re only a bit tired. You do need to push yourself to improve. If you need stop & walk for a bit to catch your breath. “Rest if you must but don’t you quit”.

Running can become addictive…be careful not to overdo things

If you have an injury, have it treated by a professional. It won’t improve if you ignore.


Going 13.1 miles or more….

Have a good diet, with plenty of carbohydrates (pasta & rice) and minimal/no alcohol when the training miles start increase

Take fluids on board. Don’t wait until you feel thirsty, by then you are already dehydrated

Train in a group, helps keep the motivation on a wet cold evening run!

Bring a Sunday newspaper to the race…you can read it, sit on the bits you are not reading, gives you some insulation & you can plan your post-race evening out!

And bring a bin liner, keeps you warm at the start!

For more running tips and advice on training and injuries, please visit our training advice page.