With 73 marathons behind him Tim Rogers has done plenty of long runs. Whether it be in Antarctica, London or Cape Town the long run is a crucial part of distance running training. Here Tim talks us through the key elements of the long run and the importance of regarding each of them as a mini event, in preparation for the biggest long run of all, on race day.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES

• The long run is essential for successful race day performance.
• Treat long runs as practice events for race day.
• Nutrition planning is crucial for long runs.
• Gradual progression in mileage helps prevent injuries.
• Hydration strategies should be practiced during long runs.
• Experiment with different gels to find what works best.
• Don't run long runs when you're tired; rest is important.
• Aim for 17-20 miles in training for marathons.
• Adjust your training plan if you miss a week.
• Confidence builds with longer training runs.

• Mastering the Long Run: Key to Marathon Success
• Nutrition and Hydration for Long Runs

• "The long run is a mini event."
• "Timing is absolutely everything."
• "Practice with gels before race day."
• "Don't do your long run if you're tired."
• "Aim for 17-18 miles for marathon training."

Race Day Planning Tips: Run Your Best Race. After weeks of training, don’t leave your race day performance to chance. Tim Rogers shares must-know race planning tips, from pacing and nutrition to logistics and mindset, to help you succeed in your marathon, half marathon, or running event.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus on one just let us know using the chat function on https://www.sapphirerunningzone.com

• Make sure you get it right on the day.
• Be careful when booking your hotel.
• Sleep well the night before for better performance.
• Set multiple alarms to avoid being late.
• Stick to your usual pre-race meal.
• Plan your route to the start line in advance.
• Arrive early to enjoy the atmosphere and avoid stress.
• Use old clothes to stay warm before the race.
• Don't get distracted by others' warm-up routines.
• The more preparation you do, the better your race will be.

Race Day Tips: Avoid Mistakes & Finish Strong. Race day can make or break your performance. Tim Rogers shares lessons from his own races and provides essential race day tips to help you avoid common running mistakes, prepare effectively, and finish your marathon or race strong.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of 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."

Running Training Plans: Reach Your Goals the Right Way. Whether you’re training for your first 5K, getting fit, or aiming for a sub-4-hour marathon, a structured running training plan is key. In this episode, we explain why every runner needs a proper training schedule, how it boosts performance, prevents injuries, and keeps you motivated to reach your goals.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of 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."

Running Expo Tips: Get the Most from Your Race Weekend. From race pack pickup to running gear and sponsor booths, a running expo is an essential part of race day. In this episode, we share top tips for navigating marathons and race expos, helping you prepare, explore, and enjoy your pre-race experience to the fullest.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of 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."

Natalie Edwards went from a 3-minute jog to completing the London Marathon 2024 thanks to the support of Coulsdon Runners, a community-led running club. She shares how social running groups, strength and conditioning classes, and a supportive community can help runners of all levels improve, stay motivated, and enjoy every step of their journey.

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 channels, one on training and fundraising, another on runner stories, and a third for members only. 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."

Spectators are key to a great running event or marathon. Learn how their motivation and encouragement can boost your race day performance, and get practical tips to support and appreciate them — so everyone enjoys the day.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of 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."

The taper is key to maximising your race day performance. Learn how to reduce training, boost energy reserves, and nail your marathon or half marathon taper. Avoid common mistakes and set yourself up for a strong, successful race.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. 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."