Assembly Procedure and Start
Please assemble in the area that corresponds to your predicted time. This should ensure that you are running with runners of similar ability to give you the best possible experience and finish time. The start assembly point is on the dual carriageway on Oystermouth Road (oustide St. Helen’s Rugby Ground) and will commence at 12.30pm
Experienced elite wheelchair athletes
If you are an experienced self-propelled wheelchair athlete with a racing wheelchair it is essential that you report to the Start Director by 12.15pm in order to start ahead of the main field of runners.
Race Numbers and Timing Chip
The timing chip will be located on the back of your race number. On the race day please wear your race number on your chest secured with a safety pin in each corner. it is your responsibility to ensure you arrive at the finish line with your race number intact.
Do not fold or cut your race number in any way.
A water station will be located near the 5k mark and at the finish. Please be considerate to other runners and throw bottles away safely using the bins provided.
Volunteer stewards will be located on the course to monitor, direct, assist and encourage runners. If you need assistance at any time during the event they should be your first point of contact.
Find a buddy or a ‘pacer’
Spot other runners that are running at your target pace and let them ‘lead’ you. You might follow several of these ‘pacers’ in your race. It’s a great way to keep your motivation up. Pacers will be identifiable in the their high vision vests, with a projected time on their vests. They will also be standing in the applicable time zone.
Listen to your body
Don’t get carried away chasing faster runners at the start as you’ll feel it later on. Stick to your plan, don’t force too fast a pace, start slow and let the run build inside you. And, make sure you warm up beforehand.
Visualise the finish line
Everyone has high and low points of energy during a race. When you need a little boost, think about how elated you’ll feel crossing the finish line.
Will there be first aid available?
Yes. First aid will be provided by St John’s and a paramedic ambulance will also be on site. They will be located throughout the course with a base at the finish line. If you feel ill at any time prior to, during or after the event, please seek the assistance of the nearest marshall or steward.
Where will the toilets & water stations be situated?
Toilets are available near the start and finish line, and along the route. A water station will be located at the 5K point and at the finish line.Have a look at the Admiral Swansea Bay 10k Map for further information
Will there be a physiotherapist available during the race?
Information to follow shortly
What happens if my children get lost?
The lost children point is in the Information Marquee.
What does “hitting the wall” mean?
This is the terminology used by runners use for fatigue. You can become light-headed, lose your co-ordination and feel unbalanced. Your concentration may be lowered and your legs may become heavy.
How do I avoid “hitting the wall”?
The main cause of fatigue is the body running out of carbohydrate fuel, so be sure to start the race with plenty of carbohydrate fuel. Also, start the race well hydrated.
This post is also available in: Welsh