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If you or someone you love may benefit from Hospice care, you can find out more using the information below. For support or advice at any time of the day or night, please visit our Help Hub.

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We provide Hospice care & support to patients and their loved ones living in Kent and East Sussex. Learn more about how we can help you.

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We need to raise over £8 million every year to provide outstanding Hospice care to the local community. To get involved with our fundraising activities, design your own, or make a donation, use the information on this page.

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Hospice Run: Expert tips and tricks!

runners at the start of the run

Running your first 5km, 10km or half marathon can seem like a daunting task... but there’s no need to panic! Here, personal trainer Ollie McCarthy shares his tips and tricks to help you prepare for Hospice Run, ready yourself  for the day, and recover afterwards. 

ollie mccarthy

Pre race

Rest: have a few days rest before the day. Stay active but avoid any activities that may make you sore or tired before the event. 

Taper: in the week or two before the race your training should reduce overall. This is particularly relevant to anyone running the half marathon. Your longest / hardest runs should be a few weeks before. 

Fuel: eat meals higher in carbohydrate the day before the race. Think porridge, rice, potatoes, etc! 

Hydrate: drink plenty of water in the days leading up to the race. It’s also useful to use electrolytes to help replace any minerals you may lose through sweat. 

Pack your kit the night before: have everything laid out and ready. This saves you running around at the last minute trying to find the right socks! 

runners before the event
warm up with runners

Race day

Fuel: have your main meal 3-4 hours before the race. You can always take something lighter to have an hour before. For longer races, you may want to use gels but make sure you test them in training first. 

Hydrate: drink enough water before and during the race. Using electrolytes will be useful here too. 

Pace the start: it’s easy to get caught up in the excitement of the start and run too hard, only to run out of puff too soon. Start at a comfortable pace and build up to your desired pace as you get into it. 

Enjoy the race: it’s a great day for a great cause! There’s lots of support out on the course so enjoy the day and the challenge of the run. Remember why you’re doing it and how you will feel when you cross the finish line. 

Sign up to Hospice Run
photo at hospice run
Hospice_Run_GMMedia_2023-03

Post race

Hydrate: replenish any fluids you lose, especially if it’s hot. It’s tempting to go straight to the pub and have a few celebratory drinks but try to have some water first. Your head will thank you in the morning! 

Fuel: have some food to help you recover. Carbohydrates will help replenish your glycogen stores and protein will aid with muscle recovery. 

Celebrate: go and celebrate your hard work! Grab a post-race selfie and make sure you tag us on Instagram and Facebook. 

About the author: My name is Ollie and I am a local personal trainer specialising in helping runners stay injury free and improving their performance. I work out of Halo Gym in the centre of Tunbridge Wells. I got hooked on running after completing a race in the Brecon Beacons in 2017. Since then, I have run everything from 5km to 100 miles. My main focus is helping my clients achieve their goals while staying healthy and injury free. 

hospice run medals

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