10K | SUNDAY 9 JULY 2017 EVENT GUIDE CONTENTS RUN PACK

RUN PACK 3 Getting there 4 EVENT DAY TIMETABLE 5 At the start 6 ON THE course 7 course map 9 when you finish 10 FINISH MAP 11 respect the challenge 12

A MESSAGE FROM SIMPLYHEALTH YOU ARE AMAZING! YES, YOU!

You may be asking why a random person you’ve never heard of is telling you such a thing. I’m a less than perfectly fit and able person who, in January this year stood in awe on the start line of the Simplyhealth Great Edinburgh Winter Run, watching three thousand people of every imaginable shape, size, age and physical ability doing something I think is amazing – getting active by running with friends, family and colleagues, sharing together in moving and being healthier.

I’m also lucky enough to lead Simplyhealth and we’re the partner of the Company, the organisers of the Great North 10k. We’re doing this with one simple aim: to get millions moving. We at Simplyhealth are people with a passion and a purpose that’s all about helping people to make the most of life through better everyday health. You might be one of our three and a half million customers who we help every day in lots of ways but, even if you’re not, I hope that through our support of the Great North 10k we can help you in a small way to make the most of life.

My dad, who was a GP all of his working life, told me that if you want to be healthy you should smile a lot, sleep enough and get out of breath at least three times a week doing something you love. So, as you do your final training for the Great North 10k, I wish you every success for the big day and, of course, to remind you that you are amazing!

Romana Abdin Chief Executive

Acknowledgements The organisers of the Simplyhealth Great North 10k would like to thank the following organisations for their help and support in staging the event:

Simplyhealth, Council, PUMA, Aqua Pura, Duracell, Pure Gym, Arnold Clark, Up & Go, Nirvana Europe, Athletics Weekly, The Journal, Metro Radio, Just Giving, Northumbria Police, North East Ambulance Service, Tyne & Wear Fire & Rescue Service, British Red Cross, Gateshead Harriers, Strollers, Gateshead Scouts, South Tyneside Scouts, Westoe Rugby Club and Northumbria University.

2 GREATRUN.ORG RUN PACK

SIMPLYHEALTH GREAT NORTH 10K OFFICIAL NUMBER Please check that your run number is identical to the master number on your covering letter. If it is different please contact Great Run at [email protected]. This is your unique number and only you must wear it on the day. DO NOT swap, change or copy this number. Swapping numbers can be dangerous, by selling it onto someone else who may not be properly prepared for the event, you could be putting their health at risk. TIMING CHIP In order to simplify your running experience your timing chip is already attached to the back of you run number and eliminates the need for attaching and removing chips on your trainer or ankle. Please DO NOT REMOVE this from the run number as doing so will affect your time for your run. You don’t need to do anything to activate this chip, just leave it attached and it will automatically scan when you cross the start and finish line to give you your finishing time. Your timing chip does not need to be returned at the end of the run.

Log in to greatruntraining.org using your Great Run ID and download the FREE app from iTunes or Google’s Play Store.

Great Run Training gives you everything you need for perfect event preparation at your fingertips.

• Interactive training to suit all levels • A route map to accurately measure your running • A review of your progress and achievement • Answers to your questions with help from our Great Run Training experts

great run app Download the FREE Great Run event app from the App Store or Google Play to take advantage of lots of cool features - from live runner tracking, result time shares on your social media, interactive course maps, selfie frames, event day countdowns and weather updates.

GREATRUN.ORG GREATRUN.ORG 3 GETTING THERE

Travel information By bus The event is easily accessible by bus, with a variety of routes servicing Gateshead International Top tips Stadium. Plan your travel well in advance of the event and aim to arrive at the start around one hour Service 27 from bus stops on before you are due to run. This will ensure you Sunderland Road (Felling) provides a link to have plenty of time to familiarise yourself with the Gateshead International Stadium roughly every 20 facilities, relax and properly prepare for the run. minutes from Hebburn, Jarrow and South Shields.

The Simplyhealth Great North 10k in Gateshead Quaylink Services Q1 and Q2 provide a link from is well serviced by public transport. There are Gateshead Metro and to no event specific car parks, and we strongly the Gateshead area, but they will be recommend that you make use of the excellent disrupted by road closures for the event so you are public transport network the North East has to recommended to use Quaylink service Q3 from offer. We have worked closely with the relevant Newcastle city centre to Newcastle Quayside and agencies to ensure that the services are running cross the Millennium Bridge to Gateshead. as fast as they can, however we still recommend that you allow plenty of time for your journey as it Use the Live Travel Map at nexus.org.uk to find out may take slightly longer than normal. the best service for you or call 0191 2020747.

By metro Fare Information The start and finish areas are a short walk from If you are travelling by more than one form of Gateshead Stadium Metro station. public transport the best ticket to buy is a Day Rover ticket. It gives you unlimited travel all day Metro services provide a frequent service through on the Metro, most buses in , the the station providing links from Newcastle and Shields Ferry and the Sunderland - Blaydon rail Gateshead centres and from Heworth, plus a line. You can buy your ticket on the day from your Metro approximately every 12 minutes from South bus driver or Metro ticket machine, an adult ticket Tyneside, Sunderland, Newcastle Airport and costs £7.20 and a child’s ticket is £3.60. . Children who have an Under 16 Pop Card can Please check www.nexus.org.uk/metro for earlier travel all day for just £1.10 with a Child All-day train times. Ticket (CAT) available from ticket machines or bus drivers. Metro Park and Ride You can Park and Ride to Gateshead Stadium If you are using the Metro only, or travelling on Metro station from the following main Park & Ride buses from just one bus company, buy one of stations on the Metro system: Callerton, Regent their day tickets, or a return where available. Centre, Four Lane Ends, Park and Heworth.

4 GREATRUN.ORG GETTING THERE GETTING THERE

A186 City Road Pilgrim Street Number Name Spaces Walking Time 5 Allendale Road Walker Road Gateshead Millennium Bridge 1 Gateshead Civic Centre600 20 minutes

Quayside 3 2 The Sage Gateshead 220 (est.) 20 minutes Sage Gateshead Walker Road 3 Mill Road 260 (est.) 15 minutes Saltmeadows Rd 2 4 Heworth 499 (est.) 25 minutes (opposite Metro) Hawks Rd River Tyne 5 Newcastle QuaysideWalker Road250+ 30 minutes High Street Multi-storeys

Gateshead Highway Quarryfield Rd 6 Bede School 500 5 minutes

Saltmeadows Road All car-parks are chargeable on event day

Tyne Main Road No access to Bede School Park Road Askew Rd Park Lane via ST James’ Road A184 NO PARKING AVAILABLE IN THIS AREA River Tyne

Gateshead International High W Street Stadium A184

Bensham Rd 1 B1426

St James Rd No access to car park Green Lane Park Road Arthur St A167 Sunderland Road from Felling Bypass B1426 6 Park Road B1426

Prince Consort Road A184

Old Durham Road Hepburn Gardens Abotsford Road

Durham Road Sunderland Road 4 B1426 Carlisle St Whitehall Road

Shields Rd

Sunderland Road A184 Split Crow Road

B1296 Split Crow Road

Carr Hill Rd Crowhall Lane

Watermill Lane

ACCOMMODATION The North East of is the place to come for dazzling culture, superb shopping, thrilling sport as well as great places to eat, and it’s all served up with a hearty helping of our famous Geordie friendliness! If you are making a weekend of it visit newcastlegateshead.com for ideas on things to see and do. EVENT DAY INFORMATION POINT On event day there will be a Great Run customer services team located at Gateshead International Stadium. This will be open from 08:00 on event day. Please note that any number of problems with your run entry, run number or electronic timing chip must be resolved at least one hour before the run starts. If you do encounter a problem we strongly advise that you contact US in advance of the day at [email protected]

GREATRUN.ORG GREATRUN.ORG 5 EVENT DAY TIMETABLE

TIME 08:00 Event day information point and baggage drop-off facility opens (Gateshead International Stadium) 09:15 Start assembly area opens - Saltmeadows Road 09:48 Start of mass warm up

10:00 START of the Simplyhealth Great North 10k Orange Wave & Fast Paced Runners 10:08 START of the Simplyhealth Great North 10k White Wave 10:16 START of the Simplyhealth Great North 10k Green Wave 10:24 START of the Simplyhealth Great North 10k Pink Wave 12:40 START of the Simplyhealth Great North 10k Toddler Dash 13:05 START of the Simplyhealth Great North 10k Family Run

*NB: All times are subject to change in the lead up to the event.

South Shore Road Water Station

Assembly Area Saltmeadows Road ORANGE Run Numbers WHITE Run Numbers GREEN PINK Run Numbers Run Numbers

Tyne Main Road

Neilson Road

Gateshead International Stadium

From Metro Station

6 GREATRUN.ORG EVENT DAY TIMETABLE AT THE START

ASSEMBLY INFORMATION BAGGAGE DROP OFF The start and assembly areas are located on Due to the large number of entries we cannot Saltmeadows Road. This area is divided into provide changing facilities at the start or finish 4 coloured areas - ORANGE/ /GREEN areas so please arrive changed and ready to and PINK (these correspond to your coloured run. We advise that you leave any baggage run number). with friends/family or use the baggage drop off facility located within Gateshead If you’re walking to the start from Gateshead International Stadium, which will be open Stadium Metro station then please follow the from 08:00. Be advised if you do use the clearly-marked routes down Neilson Road baggage facility, your bag may be subject to your coloured area. Access gates into the to search for security purposes. We strongly rear of each assembly area will be managed recommend that you do not leave any to make sure the correct colour run numbers valuables within your baggage. We cannot enter the correct assembly area. accept any responsibility for the security of any items left in the baggage area. The assembly areas themselves have been measured and barriered to cater for the If you plan to use the baggage drop off facility, number of runners taking part. However, it will please tear off the baggage tag attached get busy so use all available space within the to your run number, fill in your details and assembly areas. securely attach it to your bag. The wave system will be used at the start. This TOILETS will see each coloured wave set off in pulses. Toilets are available around Gateshead This measured control is to help regulate the International Stadium. It is inevitable that the flow of runners through the narrow sections toilet facilities will be busy before and after of the course. Please be patient when waiting the run, so please allow plenty of time. There to start your run. are also public toilets located within the East Stand for spectators. Remember that your timing chips provide a totally accurate time for your run and will not be activated until you cross the start line and MISSING PERSONS when you finish. There will be a missing person’s point located at Gateshead International Stadium (next to the Great Run Information Point). In the event RUNNING WITH FRIENDS OR FAMILY that you come across a missing person please If you want to run with a friend but have contact the nearest event steward, official or been issued different coloured run numbers, police officer. organisers ask that you follow a simple rule – runners can move down a zone (away from the start line) but cannot move up a zone WARM UP (towards the start line). For example, a runner The Great Run warm up experts will be onsite wearing a WHITE run number can move to get every runner warmed up and stretched back into the GREEN assembly area but not for the Simplyhealth Great North 10k. There forward into the ORANGE assembly area. will be one mass warm up starting at 09:48.

GREATRUN.ORG GREATRUN.ORG 7 ON THE COURSE

The 10k course starts behind Gateshead SLOWER PACED PARTICIPANTS International Stadium and makes its way along The Police, Local Authority and the people of the beautiful Gateshead Quayside, passing Gateshead are extremely supportive of the iconic North East landmarks such as the Sage event but we do need to re-open roads to a set Gateshead, Gateshead Millennium Bridge and timetable. There will be a vehicle at the rear of BALTIC Centre for Contemporary Art. the field that will follow the last runners and those who are walking the route. The vehicle will move You will run underneath the Tyne Bridge before at a 15 minute per KM pace. If you are passed by making your way back along the Quayside to this vehicle, then depending on where you are the Gateshead International Stadium, where on the route, you may be asked to move to the your family and friends can watch from the footpaths to finish the event or even be required stands as you cross the finish line on the track. to deviate from the course in order to cross large trunk roads. Don’t worry the finish line and finish STAY HYDRATED system will remain in place so that everyone gets Make sure you have plenty of water before your to cross the line to register their run time and run. There will be a water station on the route receive their finisher’s pack. around the 5k point. You will also receive a bottle of Aqua Pura water in your finisher’s pack. MEDICAL SUPPORT Medical cover will be available across the event: KM MARKERS At the start (Saltmeadows Road) where runners Every kilometre on the route will be identified by will be assembling, on the course at various a large kilometre sign on the side of the road intervals and at the finish area where the main giving you a clear indication as to how far into medical facility will be located at Gateshead your run you are. International Stadium. Please ensure that you fill out the details on the reverse of your run number before event day as this information is valuable to medics in cases of emergency.

8 GREATRUN.ORG ON THE COURSE COURSE MAP km 9

Tyne Main Road Gateshead Distance MarkersDistance Run The Bands On Station Water Shower Runner’s International Stadium km 1

River Tyne Neilson Road Neilson

Walker Road

Saltmeadows Road km 8

km 2

Hawks Road Hawks Park Lane Park

Quarryfield Road

km 7

km 1

Quayside River Tyne River

km 3 Gateshead High Street

Trinity Square Trinity South Shore Road Shore South

Tyne Bridge

km 6

km Road Banks Rabbit 4

Askew Road Askew

River Tyne River Skinnerburn Road Skinnerburn

Centre for Life Swing Bridge km 5

GREATRUN.ORG GREATRUN.ORG 9 WHEN YOU FINISH

When you cross the finish line please don’t stop immediately – there is a little way to walk before you can have a well-earned rest! However, you will be glad to know that you can walk once you’ve crossed the finish line, so keep moving and follow the instructions from the Great Run marshals who will direct you. CHIP COLLECTION There is no need to stop and remove your timing chip – as you know this is on the reverse of your run number and is disposable, therefore just carry on through the finish system. Please dispose of your run number responsibly post event. AQUA PURA Next on the agenda is a well-earned drink of water! Please keep moving through the finish system where marshals will direct you towards your finisher’s pack. Your water is inside the goody bag. FINISHER’S PACK Finishers’ packs will be sorted by t-shirt size. Please take a pack with the t-shirt size you specified when you entered the event. You’ve worked hard so enjoy the goodies inside including your bottle of Aqua Pura and that all important souvenir medal. MEETING FAMILY & FRIENDS Family and friends will be able to wait for runners inside Gateshead International Stadium as they come through the finish exit. Signage will be positioned in the East Stand, please wait for your family and friends next to the letter that corresponds to the first letter of the surname of the runner. For example, runner John Smith’s family would wait by the letter ‘S’. REFRESHMENTS There will be a variety of concessions onsite at Gateshead International Stadium available to both runners and spectators before and after the run, so let your supporters know that they can enjoy a hot cup of tea while they wait for you to make your finish line moment! If you are eating and drinking in the streets outside the Stadium, please dispose of rubbish in the litter bins provided. OFFICIAL PHOTOGRAPHS Our official photographers from Marathon Photos will be at the event to capture all of the action. Visit greatrun.org in the days following the event to see if there are any snaps of you. RESULTS Full results will be available at greatrun.org/myresults following the event. JOIN THE CONVERSATION Like our Facebook page for top tips, insider info and event day chatter.

Follow us on Twitter @great_run for up to the minute event information, and share your photos on Instagram instagram.com/great_run.

We’d love to hear from you and see pictures of the highlights of your day. Follow the conversation #GreatNorth10k

10 GREATRUN.ORG WHEN YOU FINISH FINISH MAP

GREATRUN.ORG GREATRUN.ORG 11 KIDS EVENTS

After the success of 2016, the Simplyhealth Great North 10k are welcoming back the Family Run and Toddler Dash events. Taking place in Gateshead International Stadium, children of all ages can take on the shorter distance runs of the 60-70m Toddler Dash for ages 0-3 or the 1 mile Family Run event for ages 3+

TIME

08:00 Event day information point and baggage drop-off facility opens (Gateshead International Stadium) 12:40 START of the Simplyhealth Great North 10k Toddler Dash Wave 1 12:45 START of the Simplyhealth Great North 10k Toddler Dash Wave 2 12:50 START of the Simplyhealth Great North 10k Toddler Dash Wave 3 13:00 Simplyhealth Great North Family Run warm up starts 13:05 START of the Simplyhealth Great North 10k Family Run

*NB: All times are subject to change in the lead up to the event.

12 GREATRUN.ORG KIDS EVENTS KIDS EVENTS

GREATRUN.ORG GREATRUN.ORG 13 RESPECT THE CHALLENGE For a fit, happy and healthy Great NORTH 10K Welcome to ‘Respect the Challenge’, over the next two pages you will find some helpful information to assist you in preparing for the Simplyhealth Great North 10k that will help your run go more smoothly.

Running is great for your health, but it does not suit everyone and it’s important to read the following information to make sure you are ready to take part: and to make sure you are healthy enough to start training for your run. Talk to your doctor if you have any long-term health conditions or any health concerns.

Consult your doctor if you feel unwell at any time in your training, but especially if you experience heart palpitations, light-headedness or dizziness, chest pain or tightness, shortness of breath, excessive wheezing or severe joint and muscle pain. Seek advice about resuming training after a bout of gasteroenteritis or flu.

HYDRATION Make sure you stay well-hydrated. In the weeks leading up to the event, the colour of your urine is a useful indicator of hydration. Generally, dark urine suggests you are dehydrated (although nutritional supplements can also alter urine colour), with pale straw-coloured water being ideal. Alcoholic drinks are dehydrating, so avoid them in the 24 hours before you run. During a run, drink when you need to. Don’t gulp large volumes of fluids if you aren’t thirsty – it can result in a condition called hyonatraemia in which your body salts become diluted, possibly causing confusion and vomiting.

14 GREATRUN.ORG RESPECT THE CHALLENGE RESPECT THE CHALLENGE

Never wear new trainers for You might want to bring along Don’t forget to bring the first time on the big day. some old clothes to wear while your own safety pins Ideally, you should have run standing on the start line. Once to fasten on your run in your shoes for around a you start the run, you can throw number. month beforehand. them away.

Remember to apply Vaseline to Wear weather resistant any areas where you have had suncream, but not too much – chafing during training – that you don’t want it running into might include the groin, under your eyes as you sweat. your arms, the bra band or toes.

JOIN THE CONVERSATION numbers for the day of the event. you can. Put on some warm, dry Don’t run if you feel unwell or have You must run with your own number, clothing and don’t get cold. been ill recently. Running can put nobody else’s. Don’t let anyone else Some runners don’t drink enough you at risk of serious illness if you use it if you decide not to take part. when they are running and need to have been vomiting, felt dizzy or rehydrate afterwards, so make sure had chest pains. Don’t be tempted to NUTRITION you take a drink as soon as you can start just because you have collected Stick to a healthy, balanced diet after crossing the finish line. Make sponsors to raise money for charity. during training. In the weeks before sure you are fully hydrated with You can attempt another run in the your run don’t try any new foods or water or squash before consuming future. drinks as it may affect your digestion. any alcohol. As a guide, during the weeks before on the day Try to eat some starchy foods within the Simplyhealth Great North 10k, two hours of finishing the event – you should aim to have run four The first few miles of the run can your muscles can replace energy (in miles continuously in training to be be very crowded. Many people tire the form of glycogen) most efficiently prepared for the distance. If you can’t themselves out by dodging in and during this post-run window. manage this, you may not enjoy it or out of runners because they are complete it safely, so please don’t behind on their personal run plans. For all your training needs visit: run this time. Remember to fill in the Try to maintain a steady, even pace greatruntraining.org requested information on the back of – remember to enjoy the event. After your run number – including contact the run, collect your bag as soon as GREATRUN.ORG GREATRUN.ORG 15