GET your trainers on, it's time for the annual Bournemouth Bay Run. This year you've a chance to race GMTV's Dr Hilary Jones to the finish line.

He's written six books, is a regular columnist for the News of The World, has been the medical advisor for GMTV since 1993 and is now a medical advisor for Fitness First. But he's still found time to train for the half-marathon run this Sunday.

It's the first time he's joined the Bournemouth Bay Run, and he's taking it all in his stride.

Dr Hilary believes there are far too many doctors dishing out advice who fail to take their own advice. Instead he believes in practising what he preaches.

This won't be the first time he's run a half marathon.

In fact he's taken part in the New York and London marathons, so Sunday will be like a walk in the park.

Dr Hilary said: "I've been running five miles a week in preparation for it. When you're working full time, that's feasible. Unless you're unemployed, training for a marathon can be very hard work."

This will be the first time Dr Hilary joins the Bournemouth Bay Run, but he says he's looking forward to the course.

Dr Hilary said: "I was in Poole with the RNLI last week for GMTV. It was a sunny day and I realised this will be a lovely course. The forecast looks good too."

Despite being a dab hand at running, Dr Hilary says he wouldn't call himself a natural runner, and his 15-year-old son Rupert will be joining him as encouragement.

"I used to run to school as a child, but I'm 6ft and I weigh 14 stone. My strength is rowing or 400-metre sprints."

For Dr Hilary it's about creating a training regime that builds up stamina. He says too many people, especially men, forget they're not as fit or as young as they used to be. They end up training too vigorously, and injure themselves.

Dr Hilary said: "Just because you've run in the past doesn't mean you're still fit. The most common injuries I come across from running include tearing muscles and joint pains. You need to slowly build up distance and speed, and not just work on your running, but also your core muscles by going down the gym."

One of the most important things to look into if you find yourself suffering from complaints is your shoes. Dr Hilary says he's a pronator, which means he lands on his heel then rolls onto the outer part of his foot. He says this can easily be corrected with the right training shoes or inserts.

Then it's a case of eating a balanced diet, with the right minerals to avoid cramps, and a gradual build up to the day.

As for the Bournemouth Bay Run, Dr Hilary is warming up his muscles to get ready for the start. He says there are a few tips to remember: "Dehydration is a big problem and can affect your performance. If you're 2 per cent dehydrated, then it affects your performance by 10 per cent. I suggest avoiding going out with the lads the night before for ten pints - I'll be having just eight; only joking. Then on Sunday morning, eat a light carbohydrate breakfast like cereal with a banana and honey.

"Make sure you get there in good time, warm up and don't get tempted to hare off. Once you've blown up, there's no getting it back, but if you have the energy at the end you can make it up.

"In the end, enjoy yourself. Most people who do these runs, do it for fun, so make the most of it. I know I will, as long as my son doesn't put me to shame."

The Bournemouth Bay Run starts at Bournemouth Pier: 10k - 9.30am; Half Marathon - 10am; 5k Fun Run -11:45am and the1k Children's Fun Run -9:40am. To check phone 01202 451742.

  • Don't miss Tuesday's Daily Echo for a full list of all the results.