gscotr2015 event-guide-half-marathon

HALF MARATHON EVENT GUIDEENTER NOW AT

GREATSCOTTISHRUN.COM

SCOTLAND’sBIGGEST WEEKEND

OF RUNNING4 OCTOBER 2015 | glasgow city centre

2 GREATSCOTTISHRUN.COM

CONTENTSEssential information 3

GETTING THERE 4

TRAVEL & ACCOMMODATION 5

BANK OF SCOTLAND WALL OF SUPPORT 6

At the start 7

Site map 8

On the course 9

Course map 10

AT THE finish 11

RESPECT THE CHALLENGE 13

GOOD LUCK MESSAGE FROM BANK OF SCOTLANDOn behalf of Bank of Scotland, we would like to wish you the very best of luck for this year’s Bank of Scotland Great Scottish Run. I know you will already have put in a huge amount of time training and preparing for the event and you should be very proud of committing to take part. To all those who are running to raise funds a big well done to you too; the difference you will make to your chosen charity will be very much appreciated. Bank of Scotland’s charity of the year is BBC Children in Need and we’ll have hundreds of our colleagues running to raise much needed funds to support disadvantaged children. It is not too late to join us in raising funds for BBC Children in Need if this is something you would like to do.

2015 marks our seventh year as proud partner of the Great Scottish Run which continues to have such fantastic support from participants all over Scotland. As always, our special thanks go to our partners at The Great Run Company and Glasgow Life for continuing to deliver an outstanding weekend, providing the opportunity for thousands of people of all ages and abilities to participate in Scotland’s biggest mass participation sporting event.

At Bank of Scotland, our aim is to help communities in Britain to prosper and in addition to the main event day, thousands of young runners will have the opportunity to get involved in our Friday Schools Challenge and ‘Super Saturday’ junior, family and toddler events.

All of us at Bank of Scotland wish you the very best of luck and we hope you enjoy what is sure to be another unforgettable event. I look forward to cheering you all on!

Philip GrantChair of Lloyds Banking Group Scottish Executive Committee

ACKNOWLEDGEMENTSThe organisers of the Bank of Scotland Great Scottish Run would like to thank the following organisations for their help and support in staging the event: Bank of Scotland, PUMA, Virgin Trains, Glasgow City Council, Glasgow Life Events, EventScotland, Strathmore Water, Sunday Mail, Lucozade Sport, Phoenix Honda, Daily Record and Athletics Weekly.


ESSENTIAL INFORMATIONBank of Scotland Great Scottish Run official numberPlease check that your run number is identical to the master number on the covering letter included in your run pack. If it is different please contact the Bank of Scotland Great Scottish Run team at [email protected]. Please also fill in any additional personal details on the reverse of your number.

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 on to someone else who may not be properly prepared for the event, you could be putting their health at risk.

In order to simplify your running experience we have brought in run number timings chips for 2015. These are already attached to the back of your run number so eliminate the need for attaching and removing chips on your trainer or ankle. Please DO NOT remove this from your run number as doing so will prevent you getting an accurate 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 lines.

There is also a tear off baggage label attached to your run number – for full details on the baggage system available, please see page 7.


GETTING TO GLASGOWBy carThere will be no car parking in George Square, on the run route, or in the surrounding streets which are in use for the event. Further information on additional parking within the city is available atglasgow.gov.uk/parking or by telephoning 0141 287 4040.

Please check walking distances from your car park of choice to George Square to ensure you arrive at the start line in good time.

By public transportGlasgow can easily be reached by public transport. For information on air, bus, train and subway services to the city and to the start of the Bank of Scotland Great Scottish Run in George Square, please visit: travelinescotland.com or call 0871 200 22 33.

For runners planning to stay in Glasgow a little bit longer, visit the accommodation section on the website at greatscottishrun.com.

By SubwayThe Subway is a great way to get around Glasgow and means that you don’t have to worry about road closures for the event. On the morning of the Great Scottish Run all Subway stations will be open from 07:30 with the first trains running at 07:45 to ensure that you can arrive in plenty of time for your run. The nearest station to the start line is Buchanan Street.

SINGLE RETURN ALL DAY

Adult £1.60 £3.00 £4.00

Child £0.70 £1.35 N/A

Concession £0.90 £1.30 N/A

Park n ride stations can be found at Shields Road (800 car park spaces) Bridge Street (159 spaces)Kelvinbridge (157 spaces).

Park and Ride = £5.00For more information please visit spt.co.uk.

GETTING THERE


TRAVEL & ACCOMMODATIONWhy not combine your road running experience at the 2015 Bank of Scotland Great Scottish Run with a weekend break in one of the most vibrant and exciting destinations in Europe?

Glasgow, the 2014 Commonwealth Games host city, has won numerous accolades such as European City of Culture and UK City of Architecture and Design. The city is now well-established as a top tourist destination offering extensive shopping, exquisite Victorian Art Nouveau and contemporary architecture as well as world class museums and art galleries.

To book fantastic deals on accommodation in Glasgow, from budget hotels to stylish boutique locations use our online reservations system. For more information on visiting Glasgow visit peoplemakeglasgow.com – the official destination guide for the city.

EVENT DAY TIMETABLE - SUNDAY 4 OCTOBER

07:30 Glasgow subway system open

07:45 First trains operating on Glasgow subway system

08:00 Toilets and Information Point open in George Square

08.45 10k Baggage Buses open on John Street and 10k assembly areas open

09:30 10k warm up starts

09:40 Start of Great Scottish Run 10k elite wheelchair race

09:45 Start of Great Scottish Run 10k fast paced and white wave

09:55 Start of Great Scottish Run 10k green wave

10:15 Half Marathon Baggage Buses open on Hutcheson Street and Brunswick Street

10:05 Start of Great Scottish Run 10k pink wave

11:00 Live BBC2 Broadcast on air

11:15 Half marathon warm up starts

11:30 Start of Great Scottish Run half marathon elite athletes, fast paced and white wave

11:40 Start of Great Scottish Run half marathon green wave

11:50 Start of Great Scottish Run half marathon pink wave

12:15 Last 10k runner crosses finish line (approx)

12:30 Half marathon winner crosses finish line (approx)

14:00 Live BBC2 Broadcast off air


BANK OF SCOTLAND WALL OF SUPPORTDID YOU KNOW?Once again at this year’s Great Scottish Run we’re doing something rather special to help you over the line. The Bank of Scotland Great Wall of Support is back! As you enter the final mile of the course, you’ll hit the Great Wall of Support and your timing chip can activate the screen to display personalised messages of support from friends and family on a huge screen, helping to give you a huge boost into the last mile.

Simply let your supporters know your run number and they can post their messages of support by visiting greastscottishrun.com/Wall-of-Support.


AT THE STARTThe start assembly area will be on Cochrane St and the south side of George Square. Runners are asked to assemble in their coloured waves. You have been allocated a coloured run number based on your predicted running time; this is the time that you nominated during the entry process. This enables you to run with similar paced runners to improve your running experience.

Keep an eye out for the large signs and coloured balloon towers that will guide you to your assembly area.

There are toilets and Strathmore bottled water within each coloured wave assembly area. Spectator toilets can be found in George Square. Please help to reduce queues and use the toilets in your wave assembly area rather than heading to George Square.

Running with friends or familyIf you want to run with someone 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 (toward the start line). For example, a runner wearing a GREEN run number can move back to the PINK assembly area but not forward to the

area.

ToiletsToilets for runners are available at the start area within the ‘runners only’ coloured assembly spaces. Spectator toilets are available in George Square.

It is inevitable that the toilet facilities will be busy before the run, so please allow plenty of time. There will be urinals at each of the runners toilet blocks and we politely ask that where possible male runners use these facilities to reduce queues.

Warm-upFrom his stage high above the assembly area, Great Run fitness expert Roy Gayle will get you ready and raring to go.The warm-up will take place at 11:15 so make sure you are in your assembly area for this time.

Baggage Bus SystemHalf Marathon baggage buses will be parked up Hutcheson Street (White wave) and Brunswick Street (Green and Pink waves). Participants should follow the instructions of event staff and leave their bag on a bus that corresponds with the colour of their run number.

Please use the baggage bus system as follows:• Half-marathon baggage buses will open at 10:15hrs.• Loop your baggage label (attached to your run number) to the top of your bag.• Place your bag on a bus that carries signage the same colour as your run number.• At Glasgow Green, half-marathon baggage buses will park up North Approach on the north-east side of the main

event site.• You will have to show your run number to gain access to the baggage bus and will have your baggage label checked

before you can remove any items.

Event organisers cannot accept any responsibility for the security of these items, so please don’t leave any valuable items in your baggage.


SITE MAP

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ON THE COURSEThe Bank of Scotland Great Scottish Run route will provide participants with a unique opportunity to take over some of the city’s busiest and most famous roads, passing key landmarks and iconic buildings. Starting in George Square the half marathon route heads up St Vincent Street, crossing the Clyde twice via the Kingston Bridge and then the Clyde Arc.

Having tackled the famous St Vincent Street hill within the first mile, the route then takes in both the busy city streets and the peace of Pollok Park, passing the likes of Nelson’s Monument and the Finnieston Crane along the way.

As well as the fantastic views, there will be no shortage of motivation along the route. In addition to bagpipers, there will be drummers, the 2014 Games Maker Choir and the Ayrshire Fiddle Orchestra at key points. Our event partners have got involved too with the Sunday Mail Motivational Mile on the Broomielaw and the Bank of Scotland Great Wall of Support when you need it most! For more information about how your friends and family can post their messages onto the Great Wall of Support please visit greatscottishrun.com.

Stay hydrated when you runThere is plenty of opportunity for runners to stay hydrated before, throughout and after their run. Strathmore Water will be available at the start area and at 4 points on course. Lucozade Sport will also be available at 2 points on course. Strathmore Water and Lucozade Sport will be in your Finishers’ Packs.

DRINK stationSStrathmore Water will be available on the route just after 3 miles and again just before miles 7, 9 and 12. Lucozade Sport will be available just after 5 miles and again at approx 10.5 miles.• Please be prepared for the drink stations – they will

be well signed in advance, so make sure you are ready to grab a bottle and be careful of other runners around you.

• Please take only 1 bottle – be considerate of runners behind you!

• When you have finished with your drink, discard your bottle to the kerb edge – please look where you are discarding your bottle before you do it and try and keep it out of the running carriageway.

Run-through Showers:If you need to cool down on the run there will be a run-through shower on the route just before 8 miles and again at 12 miles.

Toilets:There will be toilets situated at the drink station on the route.

MILE markersEvery mile on the route will be identified with a large marker giving you clear indication as to how far into your run you are! In addition, bagpipers will be positioned at every marker so that you can hear as well as see every mile approaching.

Bank of Scotland Great Wall of SupportAs you enter the final mile of the course, you will hit the Bank of Scotland Great Wall of Support. As your timing chip activates the screen, your messages of support from friends and family could appear in front of you on a huge screen - giving you that extra push!

SupplementsIt is strongly recommended that you do not take any form of sports supplement or other medication with which you are not entirely familiar, either before or during the run. If in doubt, please consult your doctor.

Medical supportMedical cover will be available across the event – at the start where runners are assembling, on course at key locations and at the finish area where the main medical facility will be operating.

Please ensure that you fill in the details on the back of your run number before the event day – this information is invaluable to medics in emergency cases.

Slower paced runnersFor the safety of all runners there will be a sweep vehicle system operating at the Bank of Scotland Great Scottish Run. The sweep vehicle will leave the start line behind the final participant and will move around the route at a pace of 12 minutes per km. If you fall behind the sweep vehicle you will be asked to complete the route on the pavement. Cycle marshalls will remain with any participants who are behind the sweep vehicle and the finish system will not close until all participants have crossed the line.

If you are behind the sweep vehicle as it reaches the north side of the King George V Bridge (approx. 8km) you will be asked to continue straight along the Broomielaw in order to gain time.

For safety reasons, you may also be asked to wait for a short while as the leading half-marathon athletes, TV motorbikes and clock cars pass you on the approach to the finish.

Should you require assistance please notify a steward, medic or member of the event team.


HALF MARATHON COURSE MAP

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AT THE FINISHThe finish lineDon’t just stop! Keep moving and follow the instructions of the marshals who will direct you to the Finishers’ Packs area. Your Finishers’ Packs are sorted by t-shirt size (Small, Medium & Large) so please take the t-shirt size you asked for on your entry form.Marathon Photos (the official event photographers) will be snapping away throughout the day to try to ensure that they capture your amazing achievement. We ask that you keep moving so that everyone can get a photo to treasure. This photo and many others from around the course and at the start area will be available to view and purchase from marathon-photos.com.

Finishers’ PacksYou will receive your well-deserved Finishers’ Pack that includes your medal, t-shirt and everything else you need to recover, including Strathmore Water and Lucozade Sport energy drink.

Meeting friends & familyAgree on a place to meet your loved ones in advance or use the large Meeting Point banners in Glasgow Green. These banners are marked from A-Z so stand by the banner which corresponds to the first letter of your surname. So if you’re meeting a runner called John Smith, stand under ‘S’.

Great Runners Welcome HereWe all love a special offer now and again, so we’ve got a selection just for you! Visit greatscottishrun.com to see the exclusive offers available for Bank of Scotland Great Scottish Runners. All you need to do is show your run number to enjoy the offer!

Run resultsAll results will be available at greatscottishrun.com as soon as possible after the event.

RefreshmentsThe Bank of Scotland Great Scottish Run starts in the heart of Glasgow so there is a great variety of places to grab some food or a drink no matter what your taste or budget.

At the finish area in Glasgow Green there will be a wide variety of healthy catering options so that whether you want to fill-up, heat-up or cool down there will be something to take your fancy.

Respect the ChallengeRunning is great for your health, however, running doesn’t suit everyone so it’s important that you read the information here carefully to make sure you have done all the training you need to and are fit to take part in the event.

Receive your result by textYOU and two of your friends and family can receive your Bank of Scotland Great Scottish Run finishing time on your mobile phones within minutes of crossing the line. To register for the FREE service, simply go to greatscottishrun.com/sms-registration and follow the instructions. You can also share your results on Twitter. If you’d like Great Run to Tweet your results straight after your run, register now at socialmediaregistration.greatrun.org/scottish/. You will need your ID number, which can be found at the top of the covering letter that accompanied your run number and timing chip.


BANK OF SCOTLAND

2015 marks our seventh year as proud partner of the Bank of Scotland Great Scottish Run and we’ll be helping to create a fantastic weekend of running events for the whole family. Look out for Bank of Scotland’s big yellow marquee at the finish line in Glasgow Green, celebrating our charity of the year partnership with BBC Children in Need. Come along and meet Pudsey and his friend Blush who will be on hand for photos and high fives! We’ll also have balloons, face painting and the chance to buy a range of fantastic BBC Children in Need items, raising much needed funds to help disadvantaged children and young people across the nation.

You’ll also have the chance to meet sporting legend Paula Radcliffe, the current women’s world marathon record holder. After starting the 10K run, Paula will be in the Bank of Scotland marquee throughout the day to meet with runners and their supporters.

You can also have your photo taken in front of your very own Great Wall of Support with messages from your supporters and your unique run time (supporters can upload their message of support at greatscottishrun.com) . Our large digital screen will be situated next to our yellow marquee in Glasgow Green and pictures will be posted to facebook.com/bankofscotland.

It’s sure to be a great event and we look forward to seeing you there!


RESPECT THE CHALLENGEIt’s important to train properly for your run otherwise you will be at risk of injury. Here are some tips that will help ensure you enjoy your training safely.

1. Before you start any training programme, make sure you’re healthy enough to run. Talk to your doctor if you have a long-term health condition that may affect your ability to exercise, such as:

• heart disease• asthma• diabetes• epilepsy• arthritis

If you start your training programme and find that you feel unwell, see your doctor, especially if you:

• have heart palpitations• feel lighted-headed, dizzy or faint• have chest pain or tightness• get excessively short of breath• get excessive wheezing or coughing• have severe joint or muscle pain

2. Start your training slowly and build up gradually, especially if you haven’t exercised for some time. Allowing yourself recovery time is also important when training. This is when your body gets stronger and fitter. If you don’t allow time for your body to recover, you may weaken your performance and feel tired. Muscle aches and pains happen most commonly after an increase in training, and stress on your lower limbs can cause injuries.

3. Give yourself time to warm up and cool down before and after your run. Warming up allows time for your body to prepare mentally and physically for the exercise you’re about to do.

A good warm up should include activity that slightly raises your heart rate followed by stretching. This increases the blood flow to your muscles, improves flexibility and prepares your muscles. Cooling down after your run helps to reduce muscle soreness and stiffness.

4. To reduce your risk of injury, vary your routes, running surface, pace and distance. Ideally, swap between two pairs of shoes on alternate training days.

5. Face oncoming traffic and stay visible, especially when it’s dark – for example, wear bright or reflective clothing.

HydrationIt’s important that your body stays hydrated - keeps the right level of water - so that it can function properly. You also need enough water to allow nutrients to be transported around your body.

The colour of your urine can be a helpful indicator of hydration. Generally, dark urine suggests dehydration, with pale, straw coloured urine being ideal. If you don’t usually drink caffeinated drinks, don’t start now as they can be particularly dehydrating if you aren’t used to them.


RESPECT THE CHALLENGEIn general, drink when you feel the need and don’t gulp large volumes of fluids before, during or after a run – this can result in a condition called hyponatraemia. This happens when the salts in your body are diluted too much and can cause confusion, disorientation and vomiting.

Before your runStart the run well hydrated. Drink enough fluids in the week leading up to the run and in particular the day before the event to ensure that you’re properly hydrated. Alcoholic drinks can be dehydrating, so don’t drink them less than 24 hours before a run.

Choose water or a sports drink such as Lucozade Sport. Stick to drinking whatever you have practised with during training.

During your runDuring strenuous exercise, you can lose between half a litre and two litres of water per hour as sweat. Therefore it’s important to replace the fluid and salts you lose.

Everyone is different; some people sweat more than others, and some lose more salt in their sweat. Because of this individual variation, it’s not possible to give exact advice on how much you should drink during a training session. As a general rule, aim for 120 to 150ml of cold fluid every 10 to 15 minutes. Cooler fluids are recommended because they are usually more palatable and help to lower your core body temperature.

Make sure you know where the drink station is on the run route. Strathmore Water and Lucozade Sport will be available, but only take a drink if you need one.

After your runMost runners don’t drink enough during a run and need to rehydrate afterwards, so take on some fluid as soon as you can after crossing the finish line. Although you may feel like celebrating, make sure you’re fully hydrated with water or squash before you have any alcohol (18+ only).

ARE YOU PREPARED FOR YOUR DISTANCE?To take part in your event without risking your health, you need to be able to comfortably run the distance. This means you should feel you could run a bit more at the end of the run. As a guide, during the weeks before your run aim to have run:

• 8 miles continuously if taking part in a half marathon. If you can’t manage this distance, you may not be able to complete the event safely and probably won’t enjoy the run. Please do not run this time.

DO NOT RUN: if you feel unwell or have 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.

gscotr2015 event-guide-half-marathon

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