MARATHON RELAY FINAL INSTRUCTIONS - SUNDAY 27 JUNE 2021 - Milton Keynes Marathon
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MARATHON RELAY
FINAL INSTRUCTIONS
SUNDAY 27 JUNE 2021
STAGGERED STARTS BETWEEN 07:00 AND 08:10
StadiumMK, Stadium Way, Milton keynes, MK1 1ST
www.mkmarathon.com
COVID-19 EVENT SAFETY
** IMPORTANT **
DO NOT attend the event if you are
showing any Covid-19 symptoms.
• High temperature
• New or continuous cough
• Loss or change in taste and/or smell
GENERAL START AREA
• Participants are required to be NHS Test & Trace • The first runner (A) should go to gate 2 at their
compliant. Wave Time. They should walk clockwise around the
• Spectators should avoid the start/finish area and find stadium to get to gate 2.
a quiet spot on the course. • They should keep 2m distance from other
• Spectators must adhere to the legal gathering limits participants before the start.
and social distancing guidelines. • Toilets will be available before the start.
• Overtake only when it is safe to do so. • They must wear a face mask before the start.
• Be mindful of other footpath users. • Bins will be provided to dispose of masks.
• Follow marshal instructions for a safe event. • This event will be chip timed.
• Do not spit or blow your nose when you are running
to protect other participants.
CHANGEOVER POINT
• First aid will be provided in a safe manner if needed. • Keep 2m distance from other participants before you
• There will be no bag drop facilities at this event. start.
• Only bone conductor headphones are allowed. • Portable toilets will be located near KFC.
• KM markers every km. • Make use of the sanitiser stations.
• MK Challenge medals can be collected from the Info • You must wear a face mask before your leg.
Desk. • The Relay changeover point will be at the ASDA
• Your team will receive two free relay team parking service road junction with Saxon Street. See map.
spaces at the stadium. This is because when car
sharing, you should only travel in groups of no more AID STATIONS
than 6 people, or 2 households. • Please be self-sufficient and bring with you what you
will need to refuel and hydrate during the event.
RACE BIBS • There will be an Aid Station at mile 3 .
• The Team Captain will be sent the team bibs two • Do not drop any litter on the course.
weeks before the race. • Water will be available at the finish.
• Bibs need to be used in the following order: A, B, C
then D last. FINISH AREA
• Your team can run in any order your like.
• Please keep moving after you cross the finish line
• Report to the Relay HQ if their any team changes.
and do not hug or shake hands.
• All team members should complete their details on
• Each team member should collect the RELAY specific
the back of their bib.
rewards bag (blue).
• Bring your own safety pins.
• Leave the stadium area as soon as possible.
• You must not give your bib to anyone else.
2
2 Enter Stadium Gate 2
Before start
Parking
A5 Cinema & N1 Race Start
Restaurants START
3 Finish Route
MK1
SHOPS After Finish
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outside stadium near gate 5
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Grafton Parking
Street S1
Relay HQ
Saxon Street
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(B4034) Changeover Point
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THE MK MARATHON TEAM WOULD LIKE TO THANK OUR SPONSORS, PARTNERS, STAKEHOLDERS,
AND VOLUNTEERS FOR THEIR GENEROUS SUPPORT. THIS EVENT COULD NOT TAKE PLACE
WITHOUT THEM.
RELAY SPONSOR
3
OTHER IMPORTANT INFORMATION
COVID-SAFE PLAN What3Words: luxury.boxer.coffee
See map.
We are planning additional safety precautions during You should also report any team changes.
race weekend to keep all of our volunteers, spectators,
and participants safe. RACE BRIEFING
We have considered every risk and mitigating factor to Final briefings will be given to participants before the
make the event as safe as possible and all decisions that start of the race.
have been, and will be made, are to benefit the safety of
our participants. RISK ASSESSMENT
www.mkmarathon.com/covid-safe-plan A copy will be held at Event Control for your viewing.
These assessments are carried out every year and
CODE OF CONDUCT checked before each race for your safety.
Please ensure that you read and observe this code RUNNER CHECKLIST
of conduct to ensure a safe and enjoyable event for Take time to run through this checklist in preparation for
everyone. Race Day.
• Do not travel to the event if you are showing any BEFORE YOU LEAVE THE HOUSE:
symptoms of covid-19 as outlined by the NHS
• Warm clothing you don’t mind leaving behind, to
• Make sure you are aware of and understand the pre-
keep you warm at the Start (you will be able to
race briefing information offered by your event
discard these before the race)
• Come ready to run - minimise your interaction with
• Running watch
race staff, volunteers and participants by being as
• Hydration and nutrition
self-sufficient as possible
• Vaseline to prevent chafing
• Come together in one car.
• Sunscreen and sunglasses
• Under no circumstances swap your number or give
• Running kit and trainers
your place to another participant
• Race number and Safety pins
• Be respectful to volunteers and participants
• Observe social distancing wherever possible PUT IN YOUR KIT BAG:
• Carefully consider your travel plans • Clean / warm items of clothing for after the race (top,
• Leave more time than you normally would to get to bottoms, socks)
and from the event • Flip flops for sore feet!
• Be prepared to bring your own water and food and • Micro-pore tape or blister plasters
please dispose of rubbish responsibly • Money
• Be aware of your personal hygiene e.g. avoid spitting • Wet wipes
and nasal clearance • Mobile phone
• Be mindful of your surroundings and impact on other • Post-race snacks / fuel
participants, spectators, volunteers and the public.
• Don’t run with or carry children in the race. ON RACE DAY, REMEMBER TO:
• Bring your own hand sanitiser • Check weather forecasts before the race and dress
• If you experience COVID symptoms soon after the accordingly.
event, then please make this known through the • Fill in the medical and emergency contact details on
government’s Track & Trace system the back of your race number.
• Pin your race number to the front of your top (where
REGISTRATION Race Marshals can see it).
Relay team bibs will be posted to the Team Captain prior to • Bring your own hydration and nutrition to the event,
the event. using bottle belts and hydration backpacks, etc.
• There will be no bag drop facilities at this event.
Let us know if your pack has not arrived the week before
the event and we will arrange replacement bibs for you.
You will need to collect these from the Relay HQ, which is
located on the grass next to Saxon Street.
4
BMI Saxon Clinic Sports Medicine
Whatever your age or level of activity, problems with the joints, muscles, tendons or
other soft tissues can slow you down and significantly reduce your quality of life.
There is now a new service at BMI The Saxon Clinic in Milton Keynes, to help you
overcome these problems and return to active health.
Led by a Consultant in Sport & Exercise Medicine and our Head of Physiotherapy,
this service provides an integrated, multidisciplinary approach to healthcare, offering:
Physical therapy Concussion care
Gait analysis On-site imaging services
AlterG Treadmill Image guided injection treatment
Shockwave therapy Links to BMI surgical specialists
You don’t have to be a professional athlete
to enjoy being treated like one
Call us today to learn more about our service and how we can help you
overcome injury and pain.
For more information about this service or to book an appointment
Visit: bmihealthcare.co.uk/consultants/richard-collins
Call: 01908 665533
Email: SaxonPhysiotherapyDepartment@bmihealthcare.co.uk
21492 1880 MKT ADV / 03.2021
WAVE TIME problems whilst taking part in a marathon or take any
regular medications which may need adjusting for the
Your Wave Time is printed on your bib and is the time that race, then it is important you seek medical advice prior
the first runner needs to arrive at the venue and enter the to participating. Your GP may be in a position to do this
stadium via gate 2 (opposite the cinema entrance). They will however, for more complex queries, it may be best to speak
be able to use the toilet before being moved to the start. to a specialist.
Small groups of runners will be started every minute in line
Illness
with Government guidelines.
It is essential that you do not take part if you are ill or have
LATE? If you are late, then continue to Gate 2 and follow the
recently been ill (see below for information concerning
queue to the start. The event is chip timed.
COVID-19). Even a simple viral infection may lead to
EARLY? Please wait in your vehicle until your Wave Time. medical complications during the run so, although it may be
disappointing, it is important to be honest with yourself for
your own safety.
CHANGEOVER POINT
COVID-19
The rest of the team should go to the changeover point
COVID infection has been shown to cause heart and lung
next to the Relay HQ.
abnormalities which can worsen with exercise, so it is
The Relay changeover point will be at the ASDA service important to ensure you have fully recovered prior to
road junction with Saxon Street. participating in the marathon. The guidelines we use for
We are unable to use batons due to Covid, so each relay elite sport are that you should completely rest from all
bib will contain the same chip number. exercise for 10 days from the date you took the test that
The first runner (A) will return south on Saxon Street confirmed infection and not return to any form of exercise
heading towards the changeover point. They will go until all your symptoms have settled. When you do return
around th traffic island in the service road. As soon as to exercise you should build up slowly over the course of
they pass runner (B), then runner (B) will continue north a week to allow you to assess for any shortness of breath
on Saxon Street going over the timing mat near the race or chest pain. If you have any symptoms on attempting to
start and complete their lap. return to exercise, then stop your return to training and seek
Meanwhile, runner (A) will continue north, turning into medical advice.
the stadium complex to finish their leg in the stadium. NUTRITION, HYDRATION & HEAT MANAGEMENT
This will continue until the fourth runner (D) has left the Fuel & Fluids
changeover point. In order to run a marathon, you will need to have adequate
The team time will be calculated when runner (D) amounts of fuel on board and keep hydrated. Getting the
crosses the finish line. right balance is critical for performance and safety so you
should do your own research around what will work best
Our crew will be on hand to instruct teams when the
for you. It is essential that you rehearse this during your
next runner can leave, so that it is fair for everyone.
training programme and do not try new food or fluid during
the run. It is also important to avoid caffeine and alcohol the
MEDICAL ADVICE
night before the event due to their dehydrating effects.
Taking part in a marathon is an exciting experience, however Have a plan for how much you need to drink and when
it is also a huge physical challenge, so it is important to be but take into account that you will need more fluid if it is a
aware of issues surrounding your fitness to participate, hot day. Generally taking sips of fluid little and often and
hydration, nutrition and heat management on the day, and drinking to thirst is a good way to keep in balance.
how to look after yourself following the event.
Heat illness
FITNESS TO PARTICIPATE
Prolonged exercise outdoors means taking weather
Appropriately prepared conditions into account and a Marathon in the spring &
We advise that marathon participants do not participate on summer months comes with the added risks of sunburn,
the day unless they are fully prepared for the run distance. overheating and developing heat exhaustion or stroke. It is
Being able to run 21 continuous miles in your training is a therefore important to be aware of the weather forecast for
good sign your body is able to cope with the full distance. A the day and to dress appropriately for this as well as using
common cause of injury or failure to finish is attempting a sunscreen.
distance you haven’t fully prepared for. If it’s cold on the morning of the race, then consider wearing
Medical conditions a light jacket that can be discarded before you start or tied
If you have any medical conditions (e.g. cardiac problems, around the waist as you run.
asthma or diabetes), have had any previous medical If you’ve ever been diagnosed with heatstroke before then
6
seek medical advice around your fitness to participate as PARKING INFORMATION
you may need adjustments to any medication or to consider
your strategies to keep cool during the event. PLAN YOUR JOURNEY IN ADVANCE
If you feel yourself getting confused or too hot, or very StadiumMK is situated at Denbigh North, just off the A5,
weak, this may be a sign of heat stroke and you must stop south of Central Milton Keynes and just north of Bletchley.
immediately and get help from one of the medical team. For those familiar with MK’s grid road system, the ground is
Heat stroke is a very serious condition, especially common on V6 Grafton Street on the junction with H9 Groveway.
in runners doing marathons. Those that suffer severe
STADIUM PARKING
consequences are those that don’t listen to their body
Relay teams will receive two free parking permits. This is
saying stop. It is much safer to stop than push yourself and
because when car sharing, you should only travel in
collapse before the finish line.
groups of no more than 6 people, or 2 households.
AFTER THE EVENT
Enter the stadium complex via Grafton Street, MK1 1ST
Keeping hydrated and you will be directed to your parking area by event staff.
It is important for marathon finishers to keeping checking Please display your parking permit in your windscreen. See
their hydration levels. As long as you feel okay, you can the website for more information on travel and parking
monitor this by keeping an eye on how much urine you are mkmarathon.com/travel
passing. After the race take sips of sports drink and water
every 15-20 minutes and once your urine is clear and you
are urinating freely, stop taking sips and drink only when RACE RULES
This event will be run under England Athletics rules. The
thirsty.
course has been officially measured taking the shortest
Monitor how you feel route without cutting corners or running on grass. If you
You have just put your body through a considerable amount cut corners then you might not complete the full distance.
of exertion. It is especially important for you to be extra Event Licence Number: 2020-38412
careful during these next few hours and days. If you feel
unwell in anyway, confused or suffer from a collapse, or
have abnormal coloured urine – please get medical help.
MK CHALLENGE MEDAL
Please avoid any anti-inflammatory medicines for the next Runners who participate in the Rocket 5K and the
few days and until told it is safe, please also avoid blood Marathon Relay will receive the MK Challenge Medal.
pressure tablets until you have been reviewed by your GP. You can collect your medal by taking both bibs or medals
Summary to the Information Desk, which is located in the Home
• Make sure you’ve trained to run the planned distance Supporters ticket window, outside the stadium near gate 5.
• Take medical advice if you have any medical conditions or take
any medication DON’T FORGET
• Do not participate if you are unwell, or have
recently been unwell and have not returned to iTABS
normal, symptom free, exercise If you ordered an iTab then you don’t need to do anything.
• Make sure you have a plan for what you are going to eat and It will be posted to you after the event.
drink before, during and after the event
LIVE RESULTS
• Dress to the weather forecast for the day. It will be hotter on
the course than you may anticipate You can view the live results here:
• If you become unwell during the race, stop and seek medical mkmarathon.com/results
advice at the nearest first aid station
• It is important for finishers to continue checking hydration PRIZES
levels in the days after the race. As long as you feel okay, you There will be no prize giving for the event. Prizes will be sent
can monitor your hydration by keeping an eye on how much out once the event has finished.
urine you are passing and the colour. It’s important to take
RUNNER PHOTOS
regular sips of sports drink and/or water every 15-20 minutes
immediately after the race. Our new partner AWOL will be taking your photo at key
points around the course. You will be able to view your
Otherwise, have a wonderful day and enjoy taking part in
photos and download your certificate after the event:
what will certainly be a memorable event!
mkmarathon.com/media
Dr Richard Collins is a Consultant in Sport & Exercise
Medicine with the English Institute of Sport. He is also
leads a Sports Medicine service at The Saxon Clinic, MK
7
JOINT PAIN
Did you know that around 44% of people experiencing
joint pain in the South East of England rate their quality
of life as poor or extremely poor because of the pain [1]?
Furthermore, 42% of those people say that their joint pain
has got worse during the pandemic.
Joint pain can have a devastating impact on the way people
live their lives and this, in turn, can affect mental health,
relationships, work, and stress. There is increasing evidence
to show that exercise can promote joint health by increasing
muscle strength, maintaining range of movement, and
increasing the stability of the joint.
We asked Circle Health Group National Clinical Lead
and running enthusiast, Colin Thomas, for his advice on
managing joint pain as a runner: Written by Colin Thomas
Q: Are there exercises we can do to help prevent joint
pain?
Q: How much rest and recovery do I need in between my
A: Yes! Weight bearing exercises such as lifting weights are runs?
excellent for improving bone and joint strength. Whatever
A: The amount of rest and recovery required increases as
exercises you choose to do, always ensure that you prioritise
your training volume increases. Always build up gradually and
the correct technique before increasing the weight. It is
follow the 10% rule which says you should only increase your
always recommended to seek expert guidance.
distance by a maximum of 10% from one week to the next. If
Q: What if I don’t have any equipment or access to a gym? you do feel any bone or joint pain, take extra recovery time.
A: Jumping type exercises, also called Plyometric exercises, It is better to take three days off training now than have to
have been shown to improve bone and joint strength. take three weeks or three months off at a later stage in your
Remember when you played hopscotch and skipping as a training.
child? Return to those days! Q: Can my footwear affect my risk of injury?
Q: Can I make any dietary or lifestyle improvements to A: Make sure that your running shoes fit you properly,
reduce my risk of joint pain? that they are comfortable for you to run in and that they
A: Yes! There are a number of ways to optimise bone & joint are specific for running. Never go straight into a marathon
health. Firstly, losing a few extra pounds can significantly without doing a number of shorter runs in them first to break
reduce the stresses around your joints which occur during them in and make sure that they don’t cause blisters!
running. Secondly, aiming to get a sufficient amount of Of course, if you do have a pain and suspect an injury,
good quality sleep will help the joints recover from training. we recommend obtaining expert advice and BMI Sports
Finally, ensuring optimal Vitamin D levels helps maintain Medicine is on hand to help you with this!
strong bones. As this Vitamin is produced in the skin by UV
Find out more at www.bmihealthcare.co.uk/hospitals/
light from the sun, during the winter months in the UK we
bmi-the-saxon-clinic
can become deficient, so dietary supplementation between
late autumn and early spring is recommended. late autumn
and early spring is recommended. [1] Source: Circle Health Group 2020-21 Joint Pain Survey. Survey of 8,545
respondents, carried out between November 2020 and January 2021
8
MARATHON RELAY ROUTE
LEGEND 1
Relay Changeover Point
Mile Markers Medical
Route
Water Toilets
AND FINALLY, THANK YOU
Thank you for taking part in the BMI MK Marathon Relay. We really appreciate your support
and hope you enjoy the feeling of running at an event. We look forward to welcoming you to
StadiumMK on Sunday 27 June. For more information, visit mkmarathon.com
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