Last-minute marathon tips

Earthy TV gardener Charlie Dimmock is swapping wellies for a sports bra to avoid getting a nasty rash on those famous nipples when she runs the London Marathon this weekend.

Matt Lawrence, TV fitness presenter and general manager of Fitness First, provides some other handy tips to make your race day run smoothly.

Vaseline This goes on every part of the body that might rub against either clothes or another body part, ie under the arms and sides of the ribs, inside the arms at the elbow, between the thighs, in between the toes.

Canesten dermi or AF powder Sweat rash (or candidal interigo) can deflect focus from your run and the dreaded jock itch can render you horizontal. The culprit in both cases is candida, exacerbated by trapped perspiration. Apply a powder or cream to the trouble spots to keep free from rubbing.

Cool Max socks Socks such as Cool Max are ideal. Two pairs of very thin socks (one inside the other) help reduce the friction of your foot rubbing against your shoe.

Plasters Nipples have been known to bleed through excessive rubbing. Tape across each nipple with two plasters, in a criss-cross fashion.

Throw-away top Depending on weather conditions, wear a sweat top for the first mile or two and discard when you're warm.

Hydration Drink as much water prior to the start as is comfortable, ideally about 1-2 litres between waking and race start.

Stay near toilets Pre-race nerves, together with the effects of your hydration plan, will mean frequent pre-race loo visits. Expect to go between five and 15 times.

Encouragement If there is one place you need cheering on, it's the last bit of the Docklands, as you reach 18-21 miles. Get a friend or family member to help you through the hardest part of the race - psychologically, that is.

DON'T:

Aim to impress Forget buying brand new gear to race in. Always run in comfortable clothing that you have run in before.

Run in new shoes Never run in new shoes. Always allow at least a couple of weeks to break-in a pair of trainers.

Share kit bags Don't make the mistake of sharing kit bags with a running partner. After 26+ miles, you might not finish the race together and, with two different race numbers, it can be difficult to get your corresponding kit bag. It could be a long wait for your warm, dry clothes.

Are you running the Marathon?