In this podcast Tim Rogers from the Sapphire Running Zone summarises session 3 that was held on Zoom on April 1 2026 with Will Thommes from Scoliosis Support & Research.

Highlights of the teams' fundraising was shared along with details of the support that will be given to SSR runners on the charity's social media pages. Details of the cheer zone was also share.

Tim then chatted through the taper, race week and the expo for London runners.

Good luck to everyone running for the charity and thank you for all your hard work!

In this podcast, Will Thommes from Scoliosis Support & Research and Tim Rogers from the Sapphire Running Zone discuss essential tips for the charity's runners preparing for the Brighton, Manchester, London and Edinburgh Marathons, focusing on fundraising strategies, effective communication, creative fundraising ideas, training insights, injury prevention, and gear selection.

They emphasise the importance of early fundraising, consistent messaging, and the significance of long runs in training. The conversation also highlights the need for proper shoe selection and the value of rest days in a runner's training regimen. Overall, the session aims to support runners in their journey towards race day.

Keywords

scoliosis, marathon, fundraising, training, running tips, charity, support, event planning, injury prevention, gear selection

Takeaways

This is the business end of things.

Get your fundraising done early.

Be consistent with your messaging.

Events can generate revenue.

The long run will define your race day experience.

Rest days are really, really important.

Don't change your shoes too close to the race.

This is the key time for training.

You're getting ready for showtime on race day.

We're here to support you for the rest of your journey.

Titles

Marathon Preparation: Fundraising and Training Tips

Essential Strategies for Marathon Runners

Sound bites

"Get your fundraising done early."

"Be consistent with your messaging."

"Events can generate revenue."

Chapters

00:00 Introduction to the Marathon Session

00:58 Fundraising Strategies and Tips

07:08 Creative Fundraising Ideas

16:11 Training Insights and Principles

30:56 Final Thoughts and Support Resources

For more on supporting Scoliosis Support & Research head here and for training advice for your next running event head here.

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk.

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 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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk.

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

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk. 

Keywords   Long run, marathon training, nutrition, gradual progression, running tips, race day preparation, hydration, gels, training plan, running advice   Summary   In this episode, Tim from Sapphire Running Zone discusses the significance of the long run in marathon training, emphasizing its role as a practice event for race day. He covers essential topics such as nutrition strategies, the importance of gradual progression in training, and addresses common questions from listeners regarding gels and training distances.   Takeaways

• The long run is crucial for race day success.
• Treat long runs as practice events for races.
• Nutrition planning is essential for long runs.
• Gradual progression helps prevent injuries.
• Don't run long runs when tired.
• Hydration and gels are key for longer distances.
• Practice with gels during training runs.
• Aim for 17-20 miles in long runs for marathons.
• Adjust training plans based on how you feel.
• Listen to your body and adapt your training accordingly.

Titles

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

Sound Bites

• "The long run is a mini event."
• "Timing is absolutely everything."
• "Don't run your long run tired."

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

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk.

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

 

 

 

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk. 

PODCAST NOTES

Key words   race strategy, marathon training, race day preparation, hydration, nutrition, mental strength, pacing, running goals, race phases, running tips   Summary   In this episode, Tim discusses essential race strategies for runners, focusing on how to prepare for race day, set realistic goals, and maintain proper hydration and nutrition throughout the race. He emphasises the importance of mental strength and pacing, breaking the race into phases, and offers practical tips for a successful race experience.   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

 

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk. 

 

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

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk. 

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

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 from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk. 

PODCAST NOTES

Keywords   scoliosis, running, marathon, expo, race preparation, training, charity, registration, merchandise, race day, athlete   Summary   In this Scoliosis Support & Research training support podcast episode, Tim Rogers provides a comprehensive guide to navigating expos for running events. He emphasises 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