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."

Spectators are an essential element of your event, and the further you're running the more important they are. They motivate and encourage and can make all the difference to your special day. But it can be tough to be out in cold and potentially wet conditions all day, so look after them, help them with their planning and show your appreciation!

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

• Spectators provide motivation and targets for runners.
• The presence of cheering friends and family can uplift runners.
• Planning where spectators will be is crucial for race day success.
• Spectators should be prepared for a long day of support.
• Signs and noise from spectators can significantly encourage runners.
• Runners should communicate their outfit details to help spectators identify them.
• Tracking apps may not always be reliable during races.
• Spectators need to dress appropriately for the weather conditions.
• Runners should take the initiative in planning for their support crew.
• Post-race meeting points should be clearly agreed upon to avoid confusion.

• "It can really encourage you."
• "Don't assume that it's going to work."
• "Be realistic with your finish time."

Natalie Edwards from Coulsdon Runners, in the London Borough of Croydon, began her running journey in September 2021 and progressed from a 3 minute run to running the London Marathon in 2024. She credits her progress and her enjoyment of running to being part of a community led running club, that not only has multiple beginner and social running groups, but also complementary classes that help build strength and conditioning. Here Natalie tells us how it all works and what's great about being part of a social running club.

To find out more about Coulsdon Runners head to their website https://www.coulsdonrunners.co.uk

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

• Running clubs provide a sense of community and support.
• Joining a running club can improve mental health.
• Group training helps with motivation and accountability.
• Strength training is essential for runners.
• Running with others can enhance performance and enjoyment.
• Social interactions in running clubs foster friendships.
• It's important to find a running pace that suits you.
• Running for charity adds motivation and purpose.
• Community events help support fundraising efforts.
• Running can be a transformative journey for individuals.

• Why You Should Join a Running Club
• The Journey from Beginner to Marathoner

• "Running clubs provide a sense of community."
• "Strength is a huge part of running."
• "You run how you feel and at your own pace."
• "I want to help people realise they can run."

Many of the larger events (and some of the smaller marquee events) will have a running expo. This is where you go and pick up your race pack, that includes your running number and the chip that will record your time. There is also normally plenty of merchandise available as well as booths from sponsors and charity partners. Follow our essentials guide to getting the most of your expo experience.

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

• Know the expo hours to avoid missing your race.
• Bring registration documents and ID to collect your race number.
• Avoid buying new gear for race day to prevent discomfort.
• Take breaks and sit down to rest your feet during the expo.
• Engage with charities and thank them for their support.
• Explore the history of the event at the expo for context.
• Listen to expert talks for valuable race preparation tips.
• Be mindful of busy times, especially on Saturdays.
• Keep your race bib and chip secure at all times.
• Enjoy the overall experience and absorb the atmosphere.

• Mastering the Expo Experience for Runners
• Essential Tips for Navigating Race Expos

• "Avoid the rush on Saturday afternoons."
• "Engage with your charity at the expo."
• "Don't buy anything new for race day."
• "Say thank you to the volunteers."

Whatever your running aspiration you need a training plan. Whether your running your first ever 5k, to lose weight, get fit, or to do a sub 4 hour marathon you need to know what to do next. Don't wing it, get yourself a plan and do it the right way. Here we tell you why.

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

• Training plans are essential for achieving fitness goals.
• Progression is key; increase intensity gradually.
• Specificity ensures training aligns with your goals.
• Individualisation recognises that each runner is unique.
• Overload must be balanced with adequate rest.
• A well-structured plan prevents under training and burnout.
• Monitoring progress is crucial for success.
• Flexibility in training plans allows for personal adjustments.
• Injury risk is reduced with a proper training plan.
• Choosing the right plan is vital for performance.

• "Why do we need a training plan?"
• "Specificity is so important."
• "Everybody is different."
• "Get yourself a training plan."

There are so many things that can go wrong on the day, but it doesn't take too much planning to make sure those don't happen. Tim Rogers, who is the first to admit he has made some of these mistakes in previous races, has learnt from them and shares his thoughts on how to make sure your race starts well...and ends well.

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

• Race strategy is personal; focus on yourself.
• Set realistic race goals based on training.
• Avoid going off too quickly at the start.
• Break the race into manageable phases.
• Hydration is crucial; sip water regularly.
• Mental strength is key during tough phases.
• Visualise the finish line to motivate yourself.
• Practice nutrition strategies during training.
• Be cautious about what you consume on race day.
• Dress appropriately for the weather conditions.

Titles

• Mastering Your Race Day Strategy
• The Art of Pacing in Races

• "Make it really realistic."
• "Don't go off too quickly."
• "Break it down into phases."
• "It's a marathon, not a sprint."
• "Hydration is imperative."