Ahead of this year's Oxford Half Marathon, one of the event's partners has been sharing its advice with runners.
Runna has put together its top tips to help runners prepare in the weeks ahead, on the morning of, and during the race on October 13.
As the day approaches, runners are encouraged to rest to build up as much energy as possible.
They are also advised to lay out all their kit night before, such as clothing, equipment, and race number, to help reduce potential stress on the morning.
Food is key to a successful race, Runna said. During the week before the race, runners should stick to their regular calorie intake but increase the percentage of carbohydrates in their meals to prepare their body for the long run.
For a race day breakfast, Runna suggests "keeping it simple and sticking to one of your favourites".
Keeping warm in the starting pen is also important, given the time of year.
Runners can bring some old clothes that can then be donated to charity at the start line, or even a bin bag to help insulate their body.
Hydration becomes especially important if it is a warm day and runners are advised to avoid drinking 30 minutes before the run to prevent unnecessary mid-race breaks.
As for during the race, Runna encourages working backwards from a target finish time to calculate an achievable average pace per kilometre.
It recommended dividing the total time into smaller chunks to mentally prepare for each stage of the race.
Runna said the first 7km "is the easy bit as you’ll be fresh and full of excitement".
It added: "At this stage, just focus on not getting ahead of yourself and burning out too quickly."
The second 7km, Runna said, is where participants will start to feel fatigue.
It added: "Once you’ve finished this section, you’ll be two thirds done, which you can use as a mental achievement within the race."
Its advice for the final 7km is: "Although you’re going to be physically tired now, this section can often be really fun.
"You can feel the finish line closing in and you just need to focus on your form.
"If you do have more in the tank, try to increase your pace across the whole final 7km, instead of saving it all for a 1km push."
The final 500m is "all about rewarding yourself," Runna said.
"All your hard work over recent weeks is coming together as you stride through the finish line surrounded by supporters, so make sure to take in the moment and celebrate your achievement," it added.
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