MEDICAL
GUIDANCE

SUPPORTING YOUR EVERY STEP

FROM REGISTRATION TO RACE DAY

We want the 2026 Saucony London 10K to be your best race yet. Check out the info below for everything you need to prepare the right way - from registration, to race day, and beyond.

Check out the info below for everything you need to prepare the right way - from registration, to race day, and beyond.

Learn More

BEFORE RACE DAY

TRAIN SMART

Even if you’re fit and active, a 10K is still a test of endurance. Follow a proper training plan and don’t try anything new on race week (like new shoes or energy gels).

HYDRATE EARLY

Start topping up on fluids in the days before the race - especially if there’s warm weather in the forecast. Avoid excessive caffeine or alcohol the night before.

SLEEP MATTERS

A decent night’s sleep before race day makes all the difference for performance and safety.

SAVE THE PINTS FOR POST-RACE

Skip alcohol for the 48 hours before the run - you’ll feel sharper, hydrate better, and enjoy that first celebratory drink so much more once you’ve crossed the finish line.

ON THE DAY

CHECK THE FORECAST

July in London can be hot and humid. Dress light, wear sunscreen, and use a hat or visor if it’s sunny.

DON'T OVERDO IT

Pace yourself - especially if it’s your first race or the temperature rises. Listen to your body, and slow down or stop if you feel faint, dizzy, or unwell.

HYDRATION POINTS

There will be clearly marked water stations along the route and at the finish - use them! Even if you don’t feel thirsty, small sips can help prevent dehydration.

DON'T RUN IF YOU'RE ILL OR INJURED

If you’ve been unwell (particularly with a fever, chest infection, or COVID), it’s safest to sit this one out. You can always come back stronger next year.

AT THE
FINISH LINE

KEEP MOVING

After crossing the line, keep walking for a few minutes to let your heart rate settle.

REHYDRATE AND REFUEL

Grab your water and snack from the finish area and cool down gradually.

MEDICAL SUPPORT

Qualified medics and first aid teams are stationed throughout the course and finish area. If you or someone near you needs help, alert a marshal right away.