Thankfully runners don't need to invest in too much expensive kit, but one essential is a decent pair of running shoes and they don't come cheap. Have a listen to this podcast that outlines some of the must do's when choosing your next pair. Just make sure you don't fall off the back of the treadmill...

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have four channels, one on training support, another on fundraising, a third on runner stories and a fourth on events. If you'd to be the focus on one just let us know using the chat function on the homepage.

PODCAST NOTES

• A decent pair of running shoes is essential for every runner.
• Monitoring mileage on shoes can prevent injuries.
• Specialist retailers provide valuable gait analysis for shoe selection.
• There are two main types of running shoes: neutral and support.
• Don't assume that newer models of shoes are the same as older ones.
• Investing in quality running socks is crucial for comfort.
• Avoid washing running shoes in a washing machine to prolong their life.
• Take your time when choosing running shoes to ensure the right fit.
• Seek professional opinions when selecting running shoes.
• Proper care of running shoes can significantly extend their lifespan.

• The Ultimate Guide to Choosing Running Shoes
• How to Select the Perfect Running Shoes

• "Invest in decent running socks."
• "Take your time choosing your shoes."
• "Finding the right shoes is critical."

Make sure everyone has the best day possible by doing your bit to help create the perfect event. Start in the right area, get the most from your water stations, be careful where you answer the call of nature, keep moving at the finish and thank the volunteers. There is a lot to think about!

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 other channels, one on runner stories, another on fundraising and a third on running events. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES

• It matters what you put on your race form.
• Be mindful of your corral placement on race day.
• Walking in groups can block the course.
• Move to the side if you need to slow down.
• Water stations can be crowded; go to the end.
• Dispose of water bottles properly to avoid injuries.
• Avoid barging through other runners.
• Use portable toilets instead of public spaces.
• Keep moving after crossing the finish line.
• Thank volunteers for their hard work.

• "Don't throw it across the road."
• "Keep moving at the finish line."

The taper is the last part of your training plan. It's 3 weeks before a full marathon and 2 weeks before a half. It's the period when you need to wind back the training and build up your energy reserves for the big day ahead. Get the taper wrong and race day will not turn out like you've planned. Ignore it at your peril!

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 other channels, one on runner stories, another on fundraising and a third on running events. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES

Keywords

Taper, marathon training, running, glycogen reserves, race day preparation, injury prevention, logistics, fundraising, tapering strategies, running events

• The taper is a crucial part of the training plan before a race.
• During the taper, runners should focus on conserving energy and building glycogen reserves.
• It's common to feel the urge to keep running during the taper, but it's essential to slow down.
• The taper period varies in length depending on the race distance: three weeks for marathons, two weeks for half marathons, and one week for 10Ks.
• Logistics and fundraising should be prioritised during the taper period.
• Ignoring the taper can lead to poor race performance and increased risk of injury.
• Runners should not stress about losing fitness during the taper; they will maintain their conditioning.
• Cross-training can be beneficial during the taper to keep fitness levels up without risking injury.
• The taper is an opportunity to reflect on training and prepare mentally for race day.
• Proper tapering can significantly enhance race day performance and overall experience.

• Mastering the Taper: Key to Race Day Success
• The Art of Tapering: Preparing for Your Best Race

• "You just want to keep running, but you can't."
• "It's a strange time, but it's also quite a refreshing time."
• "If you don't get that taper right, you could have taper blues."