Olympic runner Andy Vernon, official ambassador of the Great East Run, a new half marathon in the region which takes place in Ipswich on September 24, offers some last minute training tips to help competitors get the most out of their run.

I have trouble breathing early in a run, what’s wrong with me?

I used to be the same. It’s a case of warming up fully.

How important is stretching?

I’m not exactly a spring chicken anymore: I’m 31, I’ve been training full-time since I was 17, so my body is starting to feel its age. The one thing you always need to do is stretch.

How often do I need new trainers?

I have the luxury of being a sponsored athlete so I change mine every month, but you need to be looking at every 500 miles.

I don’t train well in warm weather, how do I get better?

The only thing you can do to prepare for the heat is run in the heat. It’s about acclimatisation. To run well at altitude, you run at altitude and this is a similar situation. If you struggle with running in the heat, don’t avoid it. It’s often really nice weather in September so don’t be surprised if it is the other side of 20 degrees on the day of the Simplyhealth Great East Run. If it is hot, don’t let it panic you. The other thing to look at is hydration levels, which can have an effect. If you start dehydrated then you’re putting yourself on a massive back foot. You should be taking on two litres of water a day - if you’re training in the heat you should be looking at more than that.

I don’t feel I’ve done enough training – what should I do?

You don’t have to run the whole way in an event like this. Even if you run 3k, walk 1k, run 3k and so on, you’re still doing it. There will be support on the sidelines. It is a cliché, but the crowd really do get you through it.

What do you do when you don’t want to run?

It’s different for me because it’s my job. If I don’t get out, to train and win races, then I can’t pay my mortgage. There are some days when you get up and it’s raining and cold, but I think most elite athletes have this innate motivation. I do it because I want to do it and I love doing it.

Is eating pasta the night before a race a myth or something you really should do?

It doesn’t really matter what you eat the day before, as long as it is healthy. Everyone says pasta is great but you shouldn’t leave out rice and potatoes. It’s all carbs, so you will get the same effect. On the day of the race I will have a bowl of porridge or a couple of slices of toast, and that’s me done – I don’t like to overeat.

Do energy gels work?

Energy gels are a personal thing. I used one once on a run - it went all over my hands and stuck my mouth together - it was almost annoying for the last 45 minutes rather than it helping me. If you take one, have it at a water station where you can wash your hands. I once did a half marathon where I had a gel before I started and ran 13 miles with a stitch. I think it was the gel. The high sugar content can give you a stitch. I would say practise it.

Should I run the whole distance?

Time on your feet is more important than distance. If you have a target time, say two hours, try and go for a run that is close to two hours. If you only get ten miles or 11 miles, don’t worry too much. The crowd will get you through and you will be lifted. You will probably finish and think it was easier than you thought because you’ll be in the zone on the day.

What’s the best advice you’ve ever been given?

I once asked my coach what my tactics were for a race, and he said: “Don’t screw it up”. There’s no golden advice for running, just find what works for you.