TRAINING SUPPORT FOR RUNNERS

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!

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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...

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 ...

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.

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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 runn...

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 s...

After weeks and potentially months of planning don't leave your race day experience to chance. With hundreds of races under his belt Tim Rogers talks us through some must do race planning tips. Doughnuts anyone?

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...

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. W...