Please check this page before race day for final information and any last minute updates.

Course map

Race times

The race will start at 09.30.

Race information

Full details are available in the Race Information booklet with further information below.

Race Packs containing a copy of this booklet, your race number and timing chip will be sent out in the weeks before race day - to the address you gave when you entered the race. If you have moved or your pack has not arrived by Friday 11 May please contact the race admin service tel. 01782 396113 email: bristol@frsystems.co.uk

Prize awards

The list of prizes and awards can be downloaded here please see the rules on the last page.

If you are taking part please read the following information:

1. RACE INFORMATION
2. THE COURSE
3. START AND FINISH LINES
4. START TIMES
5. WAVE START ARRANGEMENTS
6. START PENS
7. THE FINISH AND RUNNER VILLAGE AREAS
8. RETURNING TO THE COLLEGE GREEN COUNCIL HOUSE BAG STORE
9. IMPORTANT ADVICE FROM THE RACE MEDICAL DIRECTOR (9-22)
10. RUNNERS’ MEDICAL RESOURCE WEBSITE
11. MEDICAL HISTORY – BEFORE YOU TRAIN
12. MEDICAL HISTORY – BEFORE YOU RACE
13. ARE YOU FIT TO RUNBRISTOL?
14. STILL FIT TO RUN?
15. RUN WITHIN YOUR LIMITATIONS & AT AN EVEN PACE
16. FLUIDS – DEHYDRATION & HYPONATRAEMIA
17. DIET
18. ON RACE DAY – RACE NUMBER & CLOTHING
19. MEDICAL ASSISTANCE AT THE FINISH
20. MEDICAL ASSISTANCE ON THE COURSE
21. TREATMENT OF CASUALTIES
22. CARDIAC PROBLEMS

1. RACE INFORMATION

A Race Information pack including race number, timing chip and the Race Information booklet, will be sent by post to each participant in the weeks before race day and it is also available to download from this page. The booklet contains essential information for runners and details about the official race hotel offer, parking and travel information. There is also information about the Harbourside Alive Fun Run and additional activities planned for Saturday 19 May.

2. THE COURSE

The course is a point-to-point loop, so lead runners will not lap slower participants. The Portway section at the beginning of the course spreads runners out early in the race. A narrow Start area and the 2 wave start are also designed to reduce congestion.

3. START AND FINISH LINES

The start and finish lines are both adjacent to the At-Bristol complex in Anchor Road. They will each be marked with a race gantry.

4. START TIMES

This event is very popular and attracts large numbers of participants and spectators – so please allow plenty of time.
Plan your journey, allow time to explore the event village when you arrive, locate the route to your start pen and remember – everyone else will want to deposit their bag and use the toilet at the same time you do!

Wave 1 will start at 9.30am and Wave 2 at 9.45am but all runners will be asked to assemble in their start pens at the same time. Experienced wheelchair athletes will start before Wave 1 and should report to the Start Director on the Start Line by 9.00am. Runners will be given details of their wave start arrangements in their
Race Information pack (including race number and timing chip) which will be sent by post to the address given at time of entry. If you have changed address please contact the Race entries hotline 01782 396 113 or email bristol@frsystems.co.uk

Each runner will have been issued with a timing chip which should be secured to their shoe. The use of timing chips means that all participants will receive an accurate record of their run time – regardless of which wave they take part in, or how long it takes to pass under the Start Gantry.

5. WAVE START ARRANGEMENTS

Arrangements used successfully for a number of years will again be implemented. At the Start of Wave 1 runners will assemble in colour coded time band zones/pens on Anchor Road, and in the assembly area adjacent to College Green/ The Centre at the bottom of Park Street. Runners who have assembled in the College Green/The Centre pens will be walked forward to take up their position behind the Start Gantry for the start of Wave 2 (see Race Information booklet for details of colour coded zones and wave starts).

There is potential for congestion in the start and finish areas, so it is important that runners and spectators follow instructions given in the Race Information booklet and by the event stewards. In order to avoid overcrowding in the Anchor Road Start area, runners will only assemble on one side of the road – behind a single width Start Gantry. The other side of the road will be available for runners to access the colour coded start pens.

6. START PENS

The colour coded start pens will be marked by tall coloured flags and signs that correspond to each runner’s coloured race number (ie the central band of the number). Runners may only enter the pen that corresponds to their race number.

7. THE FINISH AND RUNNER VILLAGE AREAS

The Start/Finish area has been designed to create a large exclusion zone accessible only to runners and race officials. This zone stretches from before the Finish Line in Anchor Road and leads to Millennium Square. Spectators will be restricted to the pavement area and will not be permitted to enter the pens or “runner
services” areas.

After crossing the finish line, runners will pass the primary medical area ( Anchor Road /Cathedral Walk) and enter the Runner Services area to receive water, a foil blanket, medal, goodie bag, and have access to the secondary (non – urgent) first aid. They will then pass into the public areas and can access the Physio and Massage team (Millenium Square), Amphitheatre bag store and meeting points, Millenium Square, Waterfront Square and Anchor Square Village Areas.

8. RETURNING TO THE COLLEGE GREEN COUNCIL HOUSE BAG STORE

Runners who have left their bags in the Council House bag store are advised to plan their return route carefully to avoid having to cross the flow of runners approaching the Finish line.

You will not be able to return via the Cathedral steps. Please study the map on page 13 of the Race Information booklet and note the pedestrian access route along Canons Way, crossing Anchor Road, giving access to College Green and the Council House bag store via Lower College Street or Lower Lamb Street. This route will also give access to the city centre via College Green.

9 - 22. IMPORTANT ADVICE FROM THE RACE MEDICAL DIRECTOR

The following advice supplements anything your GP says, and the advice on the Runners’ Medical
Resource website.

10. RUNNERS’ MEDICAL RESOURCE WEBSITE

The runbristol races have teamed up with the race directors and race doctors from the largest races in the UK (including the London Marathon and Great North Run) to set up the most authoritative guide for down to earth advice on health, fitness, training, hydration (drinking), eating and preparation for endurance races.

Check out the website: www.runnersmedicalresource.com before race day.

11. MEDICAL HISTORY – BEFORE YOU TRAIN

If you have a medical problem which makes it risky for you to run please discuss it with your general practitioner before you start any new training programme – particularly if you have a family history of heart disease or sudden death, if you have had any symptoms of heart disease, such as chest pain or discomfort on exertion, sudden shortage of breath or rapid palpitations.

12. MEDICAL HISTORY – BEFORE YOU RACE

Any runner with an existing medical problem which might require special attention, such as epilepsy, diabetes or a history of heart problems, is required to forward details of their condition and their GP’s contact details in writing to the Race Organisers by notifying Frsystems (email Bristol@frsystems.co.uk).

The Race Medical Director may wish to discuss your condition in confidence with your GP. Providing the Race Medical Director is satisfied that your GP’s consent has been obtained, you will be required to mark a large cross in black felt tip on the front of your race number, in addition to details of your condition and any current medication on the rear.

Running in someone else’s race number is not permitted and can have serious consequences for the identification and treatment of a casualty in the event of a medical emergency as the race number is used to cross reference against the race database of participants.

13. ARE YOU FIT TO RUNBRISTOL?

You should take your decision to run on the day sensibly. If you have not prepared sufficiently please do not attempt to run on this occasion, keep training and try again next year.

14. STILL FIT TO RUN?

Please do not run the Bristol 10k if you feel unwell or have recently been unwell, even if you are raising money for charity.

Most medical emergencies during races 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 felt unwell in the last 4 weeks before the race, then it is unfair to you, your family, your sponsoring charity and the race support staff to risk serious illness by becoming a medical emergency. You are unlikely to do yourself justice, and there are plenty of other races that you could run in once you have recovered.

15. RUN WITHIN YOUR LIMITATIONS & AT AN EVEN PACE

The excitement of competing in a major public event such as the Bristol 10k often tempts inexperienced runners to go off far too fast at the start, wasting valuable energy needed in the later stages. So make sure you start in the correct start pen.

Also please do not sprint as you approach the finish of the race – this additional stress can be very dangerous – unless you are an experienced athlete.

16. FLUIDS – DEHYDRATION & HYPONATRAEMIA

You must replace fluids lost in sweat, otherwise your body becomes dehydrated and less efficient. On the other hand, drinking too much can be very dangerous and lead to hyponatraemia (water intoxication), fits and even death.
Make sure you are not-dehydrated before the start of the race.
Avoid alcohol the night before the race.
Dehydration is easy to detect, you should always drink enough water to keep your urine a pale straw colour and abundant.
START THE RACE WELL HYDRATED by drinking up to 250ml (half a pint) of water or sports drink half hour before the start. If you drink too much water before the start you will waste time in the toilet queue. There will be one water station on the course at approx 5km. If you see runners slowing at the first table go past them as the drink station stretches along the course. Please take one bottle only and try to dispose of it in the bins provided.  
ONLY DRINK WHEN YOU FEEL THIRSTY. Drink little and often, and do not gulp large volumes of fluids before, during or after the race.
Many runners use energy drinks as part of their training regime and during a race to provide additional energy and aid recovery. But DON’T TRY ANYTHING NEW ON RACE DAY that you haven’t already tested in your normal training.
Everybody has different fluid requirements, some people sweat more than others and some absorb fluids quicker. You will also need less fluid on a cold day than on a hot day. During your pre-race training learn how much water your body needs, see how this varies with different weather conditions (and if you are wearing a heavy costume), get used to drinking and carrying fluids on the run, and check your urine colour on a regular basis.
DO NOT DRINK LARGE AMOUNTS OF WATER after finishing. Keep on drinking little and often, spacing out your drinks and have something to eat including some salty food to ensure you don’t get hyponatraemia. Replacing fluids lost during a race  will be a gradual process taking 24-48 hours.

17. DIET

Eat 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 mixed 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 2 hours of your long runs – this helps replace the glycogen. Before race day decrease your intake of protein (meat) and increase your intake of carbohydrate (pasta, bread, potatoes, cereals, rice and sweet things), especially in the last 3 days when you should be reducing your mileage and resting. Unless you reduce protein you will not eat enough carbohydrates. Carbohydrate (glycogen) depletion and then loading does not help all runners and can make your muscles feel very heavy.

18. ON RACE DAY – RACE NUMBER & CLOTHING

Running in someone else’s race number will create problems with the results service, but can also have very serious consequences for the identification and treatment of a casualty in the event of a medical emergency.
All runners must fill in the contact and medical details on the form on the back of their race number before taking part. This information will assist identification in case of a medical emergency.
Make sure your friends or relatives know your race number and likely finishing time.
If you drop out of the race please notify the nearest first aid point or marshal and ask them to notify the race organisers.

Wear appropriate clothes for the weather. On a cold wet day you can become very cold if you have to slow down or walk. A hat and gloves help prevent heat loss and are easily carried. On a hot day wear loose mesh clothing and start slowly.
Carefully monitor your fluid intake (see previous section on fluids), this will help you feel better later in the race and may prevent cramp which is most common in runners who have not trained sufficiently or are dehydrated. Follow the marshals and medical team’s instructions.

19. MEDICAL ASSISTANCE AT THE FINISH

Do not attempt a sprint finish unless you are a seasoned athlete with experience of regular and structured speed and interval sessions.
Finishing your race at a ‘steady’ pace (rather than a sprint finish), going for a gentle ‘warm down’ jog in the Runners Village after you have recovered, or booking a massage in the days after the race, will help reduce stiffness.
If you feel unwell when you finish – move to the side of the finish area and ask for assistance from the marshals and medical team who are on hand and trained to help you. 
Otherwise don’t stand about getting cold, keep moving, reclaim your bag and change into dry clothes as soon as you can.
Do not obstruct other runners or officials in the finish area.
If you feel unwell after you have left the finish area ask for assistance from the marshals and medical team and go to the secondary first aid unit in the Goodie Bag area of the Runners Village.
Keep on drinking little and often after the race, and have something to eat as soon as you can. Some runners feel faint more than half an hour after finishing the race and this is often because they have taken insufficient fluid and food after the finish.

20. MEDICAL ASSISTANCE ON THE COURSE

Train sensibly, follow a properly structured training programme, don’t run if you feel unwell on the day or in the 4 weeks before the race, and run at an even pace within your limitations.
By observing this simple advice the vast majority of participants will not require any medical assistance on the day. 
First Aid posts and mobile First Aid staff are located around the course. Our medical team includes teams of professional ambulance service paramedics, NHS doctors and nurses on the course and at the primary medical unit in the finish area, all linked by radio communications to our medical control.
IF YOU EXPERIENCE DIFFICULTY – STOP RUNNING AND ASK FOR ASSISTANCE AT THE NEAREST FIRST AID POST, RACE MARSHAL OR DRINK STATION.
A minibus shuttle service will be provided to transport any exhausted runners or runners with minor injuries from the course back to the Runners Village.
If you do drop out of the race and decide to make your own way back to the finish area please assist us by reporting your name and race number to the nearest first aid post or marshal and ask them to notify the organisers.
All runners must be prepared to give way and stop (if necessary) for emergency service and event vehicles.
Runners are also required to report any casualties to the nearest first aid post or race marshal. Runners failing to obey marshals or medical team directions, will be disqualified.

21. TREATMENT OF CASUALTIES

Most casualties will be treated on site by the event medical team. Casualties in the finish area and more serious cases transported by ambulance from the course will be treated in the primary medical unit in the finish area. 
In rare and serious cases patients will be transported by ambulance to hospital.
For information on injured runners contact the Information Desk in the Runners Village. Please note that event staff are bound by NHS patient confidentiality.
Information on patient treatment can only be given to next of kin and with the consent of the patient. 
No public access is allowed to any of the Runners First Aid or medical treatment facilities.

22. CARDIAC PROBLEMS

The race medical team would like to notify runbristol participants of the following advice produced by England Athletics. However, if there are no vacancies for screening, we suggest runners could speak to their GP about it, particularly if they have any family history.   
England Athletics, UKA and the other home country governing bodies are alert to our responsibilities to all participants in athletics in respect of all aspects of health and safety. One particular area that young athletes and their parents must be aware of is the risk of cardiac problems.
There have been instances of young athletes suffering potentially fatal heart conditions without being aware that they are at risk.
England Athletics would like to make you aware of a piece of work that has been undertaken by UKA. UKA has worked with Cardiac Risk in the Young (CRY) for several years, providing a screening service to athletes on the World Class Performance Programme. UKA and CRY are now seeking to encourage more athletes to use CRY’s screening service to help to identify any cardiac problems that may be otherwise hidden.
CRY is a charity that was established to raise awareness of conditions that can lead to the sudden cardiac death of young people. They operate a screening programme at a number of clinics around the UK and support this with mobile units that travel to other locations.
Full information about CRY and their services can be found on their website at www.c-r-y.org.uk.
Young people between the age of 14 and 35 who would like to have cardiac testing can go to www.testmyheart.org.

You can also see www.uka.org.uk/governance/health-safety/cardiac-screening-for-athletes/ for information on work being done by UKA in this area.