Looking to run faster, stronger, and smarter? Hill training is one of the most effective workouts for marathon runners, half marathoners, and anyone tackling hilly races. In this episode, we break down how hill workouts improve cardiovascular endurance, build leg strength, and strengthen mental resilience.

Runner Jacob Coan shares his personal tips from training for a fast New York City Marathon and explains how hill sessions helped him hit new personal bests. Perfect for runners of all levels who want to maximise speed, endurance, and race-day performance.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, 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 the homepage.

PODCAST NOTES

Keywords

hill training, running, marathon, endurance, cardiovascular fitness, muscle strength, mental strength, performance benefits, training techniques, Jacob Cohn

Summary

This podcast episode focuses on the importance of hill training for runners, especially those preparing for hilly races like the New York City Marathon. Host Tim discusses the physical and performance benefits of hill training, including improved muscle strength, endurance, and cardiovascular fitness. He interviews Jacob Cohn, who shares his personal experiences and strategies for incorporating hill training into his regimen. The episode emphasizes the need for gradual progression in training to avoid injuries and maximise benefits.

Takeaways

Hill training is crucial for improving performance in hilly races.
It enhances muscle strength and cardiovascular fitness.
Gradual progression in hill training is essential to prevent injuries.
Mental strength gained from hill training can be significant.
Attacking hills improves running style and efficiency.
Hill training can be integrated with other training methods like intervals.
Jacob Cohn emphasises the importance of hill training for marathon preparation.
Hill workouts should be done carefully to avoid overexertion.
Understanding the terrain of a race can help in hill training.
Hill training can lead to faster race times.

Sound bites

"Hill training builds mental strength."
"Hill training can reduce your injuries."
"Don't overdo it with hill training."

Chapters

00:00 Introduction to Hill Training
06:30 Jacob's Hill Training Insights
09:56 Performance and Technical Benefits of Hill Training
17:49 Gradual Progression in Hill Training

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter. This is Episode2. Here's the link to Episode 1. 

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, 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 the homepage.

PODCAST NOTES

Keywords

running, fundraising, goal setting, SMART goals, motivation, adaptability, enjoyment, half marathons, marathons, fitness

Summary

In this episode, Andrew Ogierman discusses the significance of setting goals in running and fundraising, emphasising the SMART goals framework. He shares his experiences with marathons and half marathons, the importance of adaptability in training, and how to maintain motivation after achieving significant milestones. The conversation highlights the need for enjoyment in running and the personal nature of setting and achieving goals.

Takeaways

Setting goals is crucial for maintaining motivation in running.
The SMART goals framework helps in effective goal setting.
Adaptability is key when facing health or training challenges.
Choosing achievable goals can prevent burnout and frustration.
Finding a new goal after achieving a major milestone is essential.
Enjoyment in running should be prioritised over competition.
Traveling for races can add excitement to the running experience.
Pacing yourself is important for long-term success in running.
It's okay to take breaks and return to running when ready.
Remembering the joy of running can reignite motivation.

Sound bites

"Setting goals keeps you running."
"What happens after achieving your goal?"
"Find joy in every mile you run."

Chapters

00:00 Setting Goals in Running and Fundraising
03:45 The Importance of Adaptability in Goal Setting
10:11 Finding Motivation After Achieving Goals
14:32 Enjoying the Journey of Running
16:38 Rediscovering Joy in Running

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter. This is Episode 1, here is the link to Episode 2.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, 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 the homepage.

PODCAST NOTES

Keywords

running, goal setting, SMART goals, fundraising, half marathons, motivation, Aspire charity, training, personal journey, marathon

Summary

In this episode of the Sapphire Running Zone podcast, Tim Rogers and Andrew Ogierman discuss the significance of setting goals in running, particularly through the SMART framework. Andrew shares his personal journey of completing 100 half marathons, emphasising the importance of having subsequent goals and how enjoyment and fundraising play a role in his event selection. The conversation highlights the challenges and strategies in goal setting, especially in relation to fundraising for charity events.

Takeaways

Setting goals is crucial for motivation in running.
The SMART framework helps in defining clear and achievable goals.
Having subsequent goals is important after achieving the first one.
Enjoyment of events influences the choice of races.
Fundraising can be integrated with running goals effectively.
High-profile races tend to attract more sponsorship.
Personal experiences can enhance fundraising efforts.
Travel opportunities can be a motivating factor for race selection.
Health challenges can necessitate a change in goal setting.
Community support can significantly impact fundraising success.

Titles

Running Towards Success: The Power of Goal Setting
From 0 to 100: Andrew's Half Marathon Journey

Sound bites

"I signed up for next year."
"I did complete a hundredth half marathon."
"I do think picking a cause is important."

Chapters

00:00 The Importance of Setting Goals in Running
03:04 Andrew's Journey to 100 Half Marathons
07:59 The SMART Approach to Goal Setting
17:04 Integrating Fundraising with Running Goals

Your fundraising page can make or break your campaign. In this episode, we share practical fundraising tips for personalizing your page, keeping supporters engaged, and maximizing donations. Plus, hear insights from Hannah Lane (Move for Hunger, US), a charity fundraising manager who helps runners and fundraisers get the most from their campaigns. Perfect for anyone looking to improve their online fundraising strategy.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, 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 the homepage.

Keywords

fundraising, charity, running, fundraising page, donor engagement, social media, personal stories, Move for Hunger, fundraising strategies, charity events

Summary

In this podcast episode, Tim from the Sapphire Running Zone discusses the critical role of a fundraising page in successful fundraising efforts. He emphasises the need for personalisation, regular updates, and engaging storytelling to attract and retain donor support. The episode features insights from Hannah of Move for Hunger, highlighting effective strategies for connecting with donors and the importance of emotional engagement in fundraising.

Takeaways

A fundraising page is essential for any fundraising effort.
Personalising your fundraising page can significantly impact donations.
Regularly updating your page keeps donors engaged and informed.
Using emotive language can enhance the connection with potential donors.
Thanking donors can encourage repeat contributions.
Setting and adjusting fundraising targets can motivate donors to give more.
Utilising social media can drive traffic to your fundraising page.
Incorporating videos and images can make your page more appealing.
Sharing personal stories can deepen the impact of your fundraising message.
Investing time in your fundraising page is crucial for success.

Titles

Maximising Your Fundraising Page
The Art of Fundraising: Engaging Donors Effectively

Sound bites

"You have to have a fundraising page."
"Make your page stand out."
"Put the time in now at the start."

Chapters

00:00 The Importance of a Fundraising Page
02:52 Personalising Your Fundraising Page
06:05 Engaging Your Donors
08:45 Utilising Social Media and Tools
11:47 Insights from Move for Hunger
14:47 Final Thoughts on Fundraising Success

Finding the right running shoes is key to performance and injury prevention. In this episode, we share expert tips on how to choose running shoes, avoid common mistakes, and get the most out of your running gear. Perfect for beginners and seasoned runners looking to upgrade their running shoes.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training and fundraising, a second 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 the homepage.

PODCAST NOTES

Keywords   running shoes, shoe selection, gait analysis, shoe care, running tips   Summary   In this podcast, Tim Rogers discusses the essential aspects of choosing the right running shoes, including the importance of gait analysis, understanding different shoe types, and the significance of proper shoe care. He emphasizes the need to visit specialist retailers for accurate fitting and advice, as well as the importance of investing in quality shoes and socks to prevent injuries.   Takeaways

• 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.

Titles

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

Sound Bites

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

Chapters   00:00 Choosing the Right Running Shoes 10:27 Understanding Shoe Types and Features 19:45 Caring for Your Running Shoes

Make the most of race day with essential running tips and etiquette. Learn how to start in the right area, use water stations wisely, keep moving through the finish, and thank the volunteers who make it all possible. Perfect for runners looking to enjoy a safe, organised, and fun race experience.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3  channels, this 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

Keywords   race day, marathon, running etiquette, water stations, race preparation, finish line, race tips, running community, volunteer appreciation, race strategy   Summary   This conversation provides essential tips and etiquette for runners participating in races, focusing on preparation, race day behaviour, and post-race conduct. It emphasises the importance of filling out race forms accurately, maintaining proper etiquette on the course, managing water stations responsibly, and showing appreciation for volunteers.   Takeaways

• 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.

Titles   Mastering Race Day: Essential Tips for Runners   Sound Bites

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

Chapters   00:00 The Importance of Getting in the right starting pen 03:08 Race Etiquette: Navigating the Course 06:01 Water Stations and Waste Management 08:59 Toilet Etiquette During Races 11:54 The Finish Area: Post-Race Etiquette

The taper is key to maximizing 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 3 other channels, this one on training and fundraising, one 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

Keywords

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

Summary   In this podcast episode, Tim discusses the critical taper period in marathon training, emphasising its importance for race day success. He explains how to effectively manage the taper, including reducing mileage, focusing on glycogen reserves, and preparing logistics for race day. Tim also addresses common mistakes runners make regarding tapering and the significance of this phase for all race distances.   Takeaways

• 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.

  Titles

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

Sound Bites

• "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."

Chapters   00:00 Understanding the Taper Period 06:05 Preparing for Race Day Logistics 10:27 The Risks of Ignoring the Taper 17:15 The Importance of Tapering for All Distances

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 3 channels, this 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

Keywords   running, spectators, race day, support crew, motivation, marathon, training, event preparation, cheering, race experience   Summary   This podcast episode discusses the crucial role of spectators in running events, emphasising how their support can motivate runners. It covers the importance of planning for both runners and their support crews, including logistics, communication, and post-race meet-up strategies. The conversation highlights the emotional and practical aspects of having a cheering squad during races, especially in marathons. takeaways

• 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.

Titles   The Power of Spectators in Running   Sound Bites

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

Chapters   00:00 The Importance of Spectators in Running Events 05:54 Preparing Spectators for Race Day 12:19 Supporting Your Spectator Crew 18:04 Post-Race Planning and Meeting Up

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

Keywords   running clubs, community, mental health, training, support, social running, group dynamics, fitness, motivation, personal growth   Summary   In this podcast episode, Tim from Sapphire Running Zone interviews Natalie from Coulsdon Runners about the benefits of joining a running club. Natalie shares her personal journey from a beginner to completing a marathon, emphasizing the importance of community, support, and mental health benefits that come from running in a group. The conversation explores various aspects of running clubs, including training dynamics, social interactions, and the motivation that comes from being part of a supportive community.   Takeaways

• 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.

Titles

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

Sound Bites

• "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."

Chapters   00:00 The Importance of Running Clubs 03:08 Natalie's Running Journey 05:57 Training Dynamics in a Group 09:01 Support and Community in Running 11:55 Mental Health Benefits of Group Running 15:06 Finding Your Pace and Comfort Zone 18:04 Social Aspects of Running Clubs 21:00 Goals and Future Aspirations

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 3  channels, one on training and fundraising, another on runners 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

Keywords   running, marathon, expo, race preparation, training, charity, registration, merchandise, race day, athlete   Summary   In this podcast episode, Tim Rogers provides a comprehensive guide to navigating expos for running events. He emphasizes the importance of knowing the expo schedule, bringing necessary documentation, and engaging with various aspects of the expo experience, including charity interactions and expert talks. Tim shares practical tips on avoiding crowds, managing merchandise purchases, and ensuring a positive experience at the expo, especially for first-time attendees.   Takeaways

• 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.

Titles

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

  Sound Bites

• "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."

Chapters   00:00 Welcome to Expo Essentials 03:01 Navigating the Expo Experience 05:54 Registration and Documentation 09:08 Exploring the Expo Floor 11:58 Engaging with Charities and Experts 14:46 Merchandise and Race Day Preparation 18:11 Maximising Your Expo Visit 20:57 Final Thoughts and Tips

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 3  channels, this 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

Keywords   training plans, running, progression, specificity, individualisation, overload, marathon training, fitness goals, injury prevention, training principles   Summary   In this episode of the Sapphire Running Zone podcast, Tim Rogers discusses the critical role of training plans in achieving running goals. He outlines the four essential principles of effective training: progression, specificity, individualization, and overload. Tim emphasizes the importance of following a structured plan to avoid under training or burnout, and he provides insights on how to choose the right training plan while allowing for flexibility and individual needs. The episode concludes with a Q&A segment addressing common questions about training plans.   Takeaways

• 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.

Sound Bites

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

Chapters   00:00 The Importance of Training Plans 05:11 Four Principles of Effective Training 11:57 Understanding Training Plans 16:00 Flexibility and Individualisation in Training 22:25 Q&A: Common Training Plan Questions  

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 3 channels, this 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

Key words   race strategy, marathon training, race day preparation, hydration, nutrition, mental strength, pacing, running goals, race phases, running tips   Summary   Race day can make or break your performance. Tim Rogers shares lessons from his own races and offers practical tips for pacing, preparation, and avoiding common running mistakes. Learn how to start strong, stay on track, and finish your marathon, half marathon, 10k, or 5K successfully.   Takeaways

• 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

Sound Bites

• "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."

Chapters   00:00 Introduction to Race Strategy 04:46 Setting Realistic Goals 09:03 Phases of the Race 12:41 Nutrition and Hydration Strategies 22:41 Final Thoughts and Q&A

 

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 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   Keywords   race day planning, marathon tips, running preparation, race nutrition, hotel booking for races, pre-race routine, race morning tips, race atmosphere, running strategies, race management.   Summary In this episode, Tim discusses essential tips for race day planning, focusing on various aspects such as accommodation, pre-race routines, nutrition, and final preparations. He shares personal experiences and insights to help runners ensure a successful race day, emphasising the importance of preparation and planning.   Takeaways

• 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.

Chapters   00:00 Introduction to Race Day Planning 06:14 Pre-Race Night Routine 11:56 Getting to the Start Line 18:12 Race Day Atmosphere and Nerves

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 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

Key words   long run, marathon training, nutrition, gradual progression, race day preparation, running tips, hydration, gels, training plan, Sapphire Running Zone   Summary   In this episode, Tim from Sapphire Running Zone discusses the critical role of long runs in marathon training. He emphasizes treating long runs as practice events for race day, focusing on nutrition, hydration, and gradual progression in training. Tim also addresses common questions about gels and the distance needed for effective marathon preparation.   Takeaways

• 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.

Titles

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

Sound Bites

• "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."

Chapters   00:00 The Importance of Long Runs 12:32 Nutrition Strategies for Long Runs 20:22 Gradual Progression in Training 24:57Q&A: Addressing Common Concerns