Runners taking part in the Brighton Marathon are being warned to take the right precautions to make sure they can get around the gruelling course.

With forecasters predicting a warm and sunny day for Sunday, experts say it is vital people eat properly and take in plenty of fluids ahead of the race.

Nutritional therapist Sarah Cheeseman, who runs Pure Therapy in Ship Street, Brighton, said eating the right foods now was vital to store up energy.

She said: “This is the point where people need to build up on their carbohydrates but they need to be good quality complex carbs. “This means things like wholegrain pasta or bread or brown rice. It is important to remember protein as well such as meat, fish, eggs or dairy.

“When you are taking part in an endurance race like a marathon, if your body runs out of the carbs it has stored up, it will start to convert protein from muscles into energy. “If you don’t have enough protein then you are going to end up with some very sore muscles that will take time to recover.”

Ms Cheeseman said an ideal meal the night before was wholegrain pasta with some chicken and tomato sauce. On the morning of the race, she advises a big bowl of porridge or beans on toast between two and four hours before the start.

Richard Nerurkar is business development manager for the marathon and a former marathon runner.

He said: “The forecast is for a nice warm day which is good as it will be easier for runners than trying to deal with rain and strong winds. “However it does mean that for some people it will involve running in temperatures warmer than they have been used to so they need to take care.

“It is important that 48 hours before the race you make sure you are well hydrated and avoid things like alcohol or coffee.

“When you are going around the course you need to make sure you are drinking little and often.

“There are 14 drinks stations around the course so there is no reason to miss out.

“It is vital to take a few sips right from the start, even if you are not feeling thirsty.

“If you take too much in one go later on in the race, you will end up with stomach cramps.”

Runners are also advised to wear looser fitting clothing and a hat and to put on sun cream to avoid getting burnt.