BITTEN BY THE RUNNING BUG – Details, episodes & analysis

In this episode of the Sapphire Running Zone podcast, host Tim Rogers speaks with Emma Moore, a South Wales runner and charity professional, about what it really means to be a back of the pack runner. This honest and encouraging conversation explores first race nerves, running anxiety, slow running myths, and how everyday runners can raise significant funds for charity—regardless of pace.

Emma shares her journey from starting consistent running in January 2024 to completing three half marathons, including a dramatic first race where she experienced a panic attack mid-course but still finished. Her story highlights the emotional realities many beginner runners face but rarely talk about publicly. She explains how supportive race marshals, her sister, and the running community helped transform what felt like failure into a defining success.

The discussion dives into common beginner mistakes (like skipping breakfast or underestimating training), mental barriers runners face, and why finishing last is not something to be ashamed of. Emma emphasises that completing a race—no matter the time—is an achievement most people never attempt.

The episode also provides practical fundraising tips for charity runners, including how storytelling, vulnerability, and regular updates can dramatically increase donations. Emma describes raising nearly £900 for Wales Air Ambulance by sharing her personal journey honestly, proving that authenticity is more powerful than athletic ability when it comes to inspiring support.

Listeners will also hear insights about motivation, consistency, and why signing up for events can help maintain training through difficult seasons. Emma encourages slower runners to find their community online and reminds anyone hesitant to start running that the sport is open to everyone—not just fast athletes.

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

If you'd like to join Emma and support Wales Air Ambulance you can find out more here.

Podcast Notes

Keywords

running, back of the pack, half marathon, fundraising, mental health, charity, race experience, community, slow runners, personal growth

Summary

In this conversation, Tim Rogers speaks with Emma Moore, a self-identified back of the pack runner, about her experiences in running, particularly her journey through half marathons and the challenges she faced. Emma shares her first half marathon experience, including a panic attack, and the lessons she learned about preparation and mental resilience. They discuss the importance of fundraising for charity through running, the atmosphere of mass participation events, and Emma's future plans in running. The conversation emphasises that running is for everyone, regardless of pace, and highlights the supportive community within the running world.

Takeaways

Emma started running consistently in January 2024. Her first half marathon was a challenging experience with a panic attack. She learned the importance of preparation and mental resilience. Finishing last in a race can still be a significant achievement. Fundraising for charity adds purpose to running events. Mass participation events create a supportive atmosphere for runners. Emma emphasises that running is for everyone, not just the fast. Community support is crucial for back of the pack runners. Sharing personal stories can enhance fundraising efforts. Emma plans to continue running and supporting others in their journeys.

Titles

The Journey of a Back of the Pack Runner Overcoming Challenges in Running

Sound bites

"Don't worry about your pace." "It's an entire community." "It's about achieving goals."

Chapters

00:00 Introduction to Back of the Pack Running 01:29 Emma's First Half Marathon Experience 08:20 Lessons Learned from First Race 12:37 Fundraising for Charity Through Running 19:23 The Atmosphere of Mass Participation Events 27:34 Future Plans and Challenges in Running

In this episode of the Sapphire Running Zone podcast, host Tim Rogers is joined by Adam Dixon, Running and Challenge Manager at Alder Hey Children’s Charity, to explore the powerful connection between running, fundraising, and personal growth. Adam shares his journey from taking up running seriously to completing major endurance challenges, including the Calendar Club Challenge and running across England, while raising thousands of pounds for charity.

The conversation covers marathon training strategies, injury prevention, and why strength training is essential for long-term running success. Adam also dives into effective fundraising techniques, explaining how runners can use social media to build momentum, increase donations, and stay motivated throughout their challenges. Listeners will gain valuable insight into visualisation, mindset, and how setting flexible fundraising targets can make charity running more enjoyable and sustainable.

Whether you’re training for a marathon, planning a charity run, or looking to improve your running mindset, this episode offers practical advice and inspiration for runners at every level.

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

If you'd like to support Alder Hey Children's Charity you can more about their running events here 

Keywords

running, fundraising, challenges, training, social media, injury prevention, visualisation, marathon, charity, personal growth

Summary

In this episode of the Sapphire Running Zone podcast, Tim Rogers speaks with Adam Dixon, the Running and Challenge Manager at Alder Hey Children's Charity. Adam shares his inspiring journey in running, detailing various challenges he has undertaken, including the Calendar Club Challenge and running across England. The conversation delves into training regimens, injury prevention, and the importance of strength training. Adam also discusses effective fundraising strategies, particularly through social media, and emphasises the significance of visualisation and personal growth in running. The episode concludes with insights on setting and adjusting fundraising targets and the importance of enjoying the process.

Takeaways

Adam has been running seriously for about five to six years. He completed the Calendar Club Challenge, raising £5,000. Training includes a mix of easy runs, intervals, and strength sessions. Strength training is crucial for injury prevention. Visualisation is a powerful tool in running. Social media plays a key role in fundraising efforts. Fundraising targets can be adjusted based on progress. It's important to enjoy the fundraising activities you choose. Running can be a personal journey of growth and achievement. Everyone's training schedule should be individualised. 

Titles

Running for a Cause: Adam Dixon's Journey From Challenges to Triumphs: A Runner's Story

Sound bites

"I absolutely love training." "Don't forget your strength stuff." "I was just very vocal on social media."

Chapters

00:00 Introduction to Running and Fundraising Journeys 02:59 Adam's Running Career and Challenges 06:01 Training Regimen and Injury Prevention 08:42 The Calendar Challenge Experience 11:59 Fundraising Strategies and Social Media Impact 17:49 Personal Growth Through Running 23:52 Future Challenges and Closing Thoughts

Emma Russ, Events & Community Fundraising Manager at Fight for Sight and a passionate runner, joins Tim Rogers to share her journey from 5Ks to her first ultramarathon, the legendary Race to the Stones. Emma reflects on the highs, lows, and lessons learned along the way, and explains how her own running experiences help her support charity runners in reaching — and surpassing — their fundraising goals. This episode blends inspiration, practical insight, and the power of running for a cause.

If you'd like to join Emma's team and run an event for Fight for Sight check out their events here, or email emma.russ@fightforsight.org.uk

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

Keywords   running, marathons, ultra running, mental health, fundraising, training tips, Race to the Stones, Fight for Sight, Emma's journey, running community   Summary   In this episode, Tim Rogers interviews Emma, a passionate runner and community fundraising manager at Fight for Sight. Emma shares her journey from starting running at a young age to participating in various marathons and ultra races. She discusses the mental health benefits of running, her experiences with unique races like the Midnight Sun Marathon, and the transition to ultra running. Emma also provides insights into training strategies, nutrition during races, and effective fundraising tips for runners. The conversation highlights the importance of community and support in the running world, as well as Emma's aspirations for future events.   Takeaways

• Running has always been a massive part of my life.
• I've done everything from 800 meters to 100K in a day.
• Trail running is less about pace and more about enjoyment.
• Running provides a sense of clarity and headspace.
• Park Run has been amazing for getting people into running.
• I had to retrain my mind for ultra running.
• Breaking down the distance mentally helped me during the race.
• Nutrition at checkpoints was crucial during the ultra.
• Social media is key for fundraising success.
• Training with a plan and community support is essential.

Titles

• Emma's Inspiring Running Journey
• The Mental Health Benefits of Running

Sound Bites

• "I would be lost without it."
• "It was such an amazing day."
• "It was really well organised."

Chapters   00:00 Introduction to Emma's Running Journey 01:46 Marathon Experiences and Unique Races 04:14 Mental Health Benefits of Running 05:33 Transitioning to Ultra Running 08:04 Training for Race to the Stones 15:35 Emma's Role at Fight for Sight 17:58 Fundraising Tips and Strategies 21:20 Running Tips for Success 23:26 Future Aspirations and Events

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

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

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

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

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

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

 

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

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  

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

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

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

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

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