My first race

There is less than a week to go before I take my place alongside 33,000 runners at the start of the London Marathon. I've been training hard since January and I'm clocking up about 45 miles a week. Despite this, I'm nervous. I've heard stories about runners hallucinating and collapsing - 5,000 suffered injuries last year and 36 were hospitalised.

For some last-minute tips, I went to meet top Olympic marathon coach, Bud Baldaro. He trained Marian Sutton, a British marathon runner who has been the fastest woman in two Chicago marathons, as well as world-class runners Dan Robinson and Mick Jones.

"You are about to run the greatest marathon in the world," began Bud, a straight-talking Brummie in his fifties. "You'll feel a roller coaster of emotions: anxiety, pride, humility and exhilaration. A feeling of euphoria can take over and people start off running faster than their bodies are used to during training - and they burn out. By the end, they feel like death."

He said the best way to combat first-time nerves was to determine my average speed. I set off round Battersea Park athletics track while Baldaro held the stopwatch. After 27 laps (nearly seven miles) I was running a constant lap time of 2.17 minutes, giving me a rate of under 10 minutes per mile. If I started faster, I might not finish.

"Your first landmark is the Cutty Sark at seven miles," said Bud. "Watch yourself because you'll want to speed up - the crowds are mindblowing and you'll feel like an Olympic champion. But you still have 19 miles to go.

"Tower Bridge is the next amazing landmark: the spectators are five-deep.
"Around Docklands the crowds thin out and you'll feel low, exhausted and unable to run straight. You must be mentally prepared."

It is also vital that I stock up on carbohydrates the week before - and force a meal down before the race.

And, during the run, Bud advises me to drink Lucozade Sport at every station "because it contains carbohydrates and keeps you hydrated".

I had planned to spend the last two weeks cramming in more miles, despite a pain in my knee. "Listen to your body," warned Bud. "You should halve your training. The worst thing you can do is a practice marathon in the week before."

On the day, said Bud, I should remember that "there is no shame in walking to the finish line". "You won't be able to sleep the night before," he explained. "but don't worry. Plan your race beforehand, and take a small kit bag with pins - for your number - food, loo roll and a light camera: the sights are spectacular.

"You are preparing for an emotional journey: at the end you'll feel so exhausted you may cry, but the feeling will last you a lifetime."

Emma Rigby is running for the homeless charity Shelter. To make a donation contact www.shelter.org.uk or ring 020 7505 4699.