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Running is more than just a sport; it's a journey of resilience, community, and personal growth. Owen Thomas, a seasoned runner, shares his experience of participating in the Cardiff Half Marathon, a race that has grown significantly over the years, becoming a staple in the running community and part of the SuperHalfs series. Have a listen to the podcast here. The Journey Begins Owen's running journey began in his school days, but it wasn't until 15 years ago that he truly embraced the sport. Since then, he has participated in numerous races, from 5Ks to ultra-marathons. The Cardiff Half Marathon holds a special place in his heart, not only because of its challenging course but also due to its vibrant community spirit. Race Day Challenges This year, Owen faced several challenges leading up to the race. A busy schedule, a trip to Japan, and a bout of illness left him with limited training time. Despite these setbacks, Owen decided to participate, driven by the supportive atmosphere and the thrill of the race. Running alongside his partner, he navigated the course, drawing energy from the cheering crowds and familiar landmarks. The Course and Community The Cardiff Half Marathon course is a scenic tour of the city, passing iconic landmarks and bustling neighborhoods. Owen describes the route with affection, highlighting the supportive crowds and the unique challenges of the course, such as the notorious headwinds on the barrage. The community's support, from cheer stations to local running clubs, played a crucial role in keeping spirits high. Fundraising and Giving Back Beyond the physical challenge, Owen's participation in the race was also a fundraising effort for St. John Ambulance Cymru. Despite starting his fundraising late, Owen's creative approach and personal connections helped him exceed his target. His story underscores the importance of community support and the impact of giving back. Conclusion Owen's experience at the Cardiff Half Marathon is a testament to the power of resilience and community. Whether you're a seasoned runner or a first-timer, the race offers a unique blend of challenge and camaraderie. As Owen prepares for future races, his story inspires others to embrace the journey, no matter the obstacles. Have a listen to the podcast here.

Max Newton's journey into ultra-running is a testament to the power of perseverance and passion. From his early days of running at school to conquering ultra-marathons, Max's story is one of transformation and dedication. His transition from marathons to ultra-marathons not only challenged his physical limits but also opened new avenues for fundraising and personal growth. Have a listen to the podcast here. From Marathons to Ultra-Marathons Max's running journey began with marathons, where he achieved impressive times, such as completing the London Marathon in just under three hours. However, the allure of ultra-marathons soon captured his interest. The transition wasn't just about running longer distances; it was about embracing a new mindset. As Max shared, "Going from marathon to 50 or 100 miles isn't about doubling your training; it's about adapting to a different rhythm." Training Regimen and Challenges Max's training for ultra-marathons involved long, slow runs, often starting early in the morning and stretching into the day. He emphasised the importance of mental resilience, stating, "It's so much mental and psychological. You can usually stop at any point, but it's about tricking the mind to keep going." His training also included running on tired legs, a strategy that helped him build endurance for the gruelling distances. The Role of Fundraising Fundraising has been a significant aspect of Max's running endeavours. His ultra-marathons provided a unique platform to engage supporters over multiple days, allowing them to follow his journey and contribute to his cause. Max's approach to fundraising was strategic, involving direct communication and creative social media engagement. He noted, "Most people need reminders to sponsor you, and creating urgency is key." The Mental Game Max's experiences highlight the mental challenges of ultra-running. He described moments of doubt and fatigue, where the mind urged him to stop. Yet, the support from friends and family, both in person and through social media, provided the motivation to push through. Max's story is a reminder that ultra-running is as much a mental challenge as it is a physical one. Conclusion Max Newton's journey from marathons to ultra-marathons is a story of resilience, community, and the pursuit of personal growth. His experiences underscore the importance of mental strength, strategic fundraising, and the support of a community. As Max continues to explore new challenges, his story inspires others to push beyond their limits and embrace the journey of ultra-running. Have a listen to the podcast here.

Ever thought about what it takes to run a marathon without sight? In this episode of the Sapphire Running Zone podcast, host Tim Rogers interviews Clark Reynolds, known as Mr. Dot, a remarkable blind artist and marathon runner. Clark’s journey from losing his sight to becoming an influential figure in the arts and sports community is not only inspiring but also showcases the power of technology in overcoming challenges. Have a listen her E A Journey into Blindness Clark’s story begins at the age of six when he lost sight in one eye. Growing up in a time when discussions about sight loss were rare, he persevered through challenges, wearing glasses that were once considered unfashionable. Despite these hurdles, his passion for art never waned. At age 30, Clark’s world shifted when he discovered he was going blind in his remaining eye. Instead of succumbing to despair, he embraced his new reality, viewing it as a blessing that motivated him to inspire others. Mr. Dot: The Leading Braille Artist Clark is not just a blind artist; he is the leading braille artist globally. Through workshops and school programs, he actively engages with visually impaired children, breaking down stigmas associated with sight loss. Clark’s ability to connect with children, who ask candid questions about his blindness, allows him to share his story and inspire the next generation of creatives. His achievements include being a finalist for the NDA Awards and publishing a children’s book titled "Mr. Dot and His Magical White Cane Adventures." Running with Purpose Clark’s love for running is evident as he prepares for the Brighton Marathon, where he plans to utilise Meta Ray-Ban glasses equipped with the Be My Eyes app. This technology allows him to run independently without a guide runner, a feat he is determined to achieve. His previous experience in the London Marathon, where he faced physical challenges including a fractured hip, has only fuelled his resolve. Clark shares the excitement and camaraderie of marathon running, highlighting the support he received from spectators and fellow runners. The Future of Running and Blindness With the advancements in technology, Clark’s upcoming marathon will not only be a personal challenge but also a demonstration of how technology can enhance the lives of visually impaired individuals. The Meta Ray-Ban glasses and the Be My Eyes app represent a new frontier in accessibility, allowing Clark to experience the marathon in a way that was previously unimaginable. He envisions a future where blind individuals can participate in various activities with the support of innovative tools. Conclusion Clark Reynolds, or Mr. Dot, exemplifies resilience and creativity in the face of adversity. His journey from losing his sight to becoming a celebrated artist and athlete serves as a powerful reminder that challenges can be transformed into opportunities. By embracing technology and inspiring others, Clark is paving the way for a more inclusive future. Key takeaways from this podcast include the importance of adaptability, the impact of technology on accessibility, and the value of community support in overcoming personal challenges. Through My Lenses: How Technology Will Help Me See the Finish Line is an emotional podcast. Have a listen here.

From Track to Triathlon: Clive Boulton's Journey of Endurance and Coaching Introduction: In the world of endurance sports, few stories are as compelling as Clive Boulton's. From his early days as a competitive runner to his transition into triathlons and coaching, Clive's journey is a testament to resilience and passion. This podcast delves into his experiences, insights, and the lessons he's learned along the way. There are plenty of learning for runners of all levels. Clive will help you run better. Have a listen to the podcast here . The Early Days Clive Boulton's love for running began at the tender age of 11. As a competitive boy, he quickly realised his potential on the track, progressing from school races to city and county competitions. Inspired by the running boom of the co-over era and the birth of the London Marathon, Clive's early achievements laid the foundation for his future in athletics. Transition to Triathlons Despite a successful running career, Clive faced challenges that led him to explore new avenues. In his early 40s, he rekindled his passion for endurance sports, this time venturing into triathlons. With a background in running, Clive embraced the complexity of triathlons, mastering the art of transitions and balancing training with family commitments. Coaching and Giving Back Clive's journey into coaching was fuelled by a lifelong interest in training methodologies and a desire to give back to the sport. Through certifications and hands-on experience, he has guided young athletes in their transition from promising runners to elite competitors. His approach emphasises progression, recovery, and the importance of a well-rounded training regimen. Lessons Learned Throughout his career, Clive has identified common pitfalls for beginners, such as the temptation to progress too quickly and neglect recovery. His advice is simple yet profound: view running as a process, take it step by step, and prioritize recovery to prevent injuries. Conclusion Clive Boulton's story is one of perseverance, adaptation, and a deep love for the sport. Whether you're a seasoned athlete or a beginner, his insights offer valuable lessons on the importance of progression, balance, and the joy of the journey. As Clive continues to inspire others, his legacy in the world of endurance sports is sure to endure. Have a listen to the podcast here .

If you’re training for a distance event , the long run is the single most important session in your entire training plan. Get it right, and race day becomes manageable. Get it wrong, and even the best intentions can unravel fast. Have listen to the podcast here Why the Long Run Is So Important in Marathon Training The long run is more than just a slow jog covering extra miles. It’s a practice race . Every successful distance race I’ve ever run has been built on consistent, well-planned long runs. When those runs went well in training, race day followed suit. When they didn’t, the outcome was usually inevitable. The long run develops: Aerobic endurance Muscular resilience Mental toughness Confidence A repeatable race-day routine If you’re training for a half marathon , your long run prepares you for sustained effort. If you’re training for a marathon , it teaches your body how to keep moving when fatigue sets in. How Long Should a Long Run Be? This depends on your race distance: Marathon Long Run Distance Most runners peak at 18–20 miles Some experienced runners go up to 22 miles Going further rarely adds benefit and increases injury risk Half Marathon Long Run Distance Typically 10–12 miles Enough to feel confident without overloading the body Your longest long run should feel like 80–90% of race-day demand , not a full race effort. Everything in Your Training Plan Builds Toward the Long Run Your midweek runs are not random. They exist to support the long run. If your long run is approaching 18–20 miles, your midweek runs should typically be 8–10 miles , not short recovery jogs. Gradual mileage build-up is essential for adapting your heart, lungs, and legs. Key principle: 👉 You cannot jump from short runs straight to long runs and expect it to work. Timing Your Long Run Like Race Day To get the most out of marathon training, treat your long run as a dress rehearsal . If your race starts at 9–10am, aim to run long runs in the morning Practice waking up, eating, and running at race-like times Avoid late-afternoon long runs that disrupt recovery Morning long runs also reduce stress and give you the rest of the day to recover properly. Long Run Nutrition: Practice Exactly What You’ll Do on Race Day Nutrition is one of the biggest reasons runners struggle late in races — and it should never be improvised. The Night Before Plan a carbohydrate-based meal Eat early enough to digest properly Don’t leave food choices to chance Race-Morning Breakfast (and Long Runs) Eat the same breakfast every time Simple foods work best (e.g. tea and toast) Avoid heavy or unfamiliar meals If you wouldn’t eat it on race day, don’t eat it before a long run . Using Gels on Long Runs: When and How Gels are a game-changer for longer distances — but only if you practice with them. When to Start Using Gels Begin experimenting once long runs exceed 10 miles How Many Gels Do You Need? Marathon-distance long runs: usually 3–5 gels Always take water with gels to help digestion Key Advice Try different brands in training Stick with what works for you Never try gels for the first time on race day Fuel belts are often the most practical way to carry gels and water. Carrying bottles in your hands can affect posture and cause shoulder discomfort over long distances. Hydration Strategy for Long Runs Hydration becomes critical once runs stretch beyond two hours. Options include: Using a fuel belt with bottles Planning looped routes with water drops Placing bottles along your route in advance Big races provide water stations, but long runs don’t — so you must plan ahead . Gradual Progression: The Golden Rule of Long Runs One of the most common causes of injury in marathon training is increasing long runs too quickly. Safe Progression Guidelines Increase distance by around 1 mile at a time Never jump from 10 to 14 miles in one week Feeling good today doesn’t mean doing more today If you miss a week due to illness or injury, don’t skip ahead . Adjust the plan and rebuild gradually. Consistency always beats big single efforts. How Far Do You Really Need to Run Before a Marathon? Most runners will finish a marathon comfortably if they reach 18–20 miles  in training. Crowd support can help on race day — especially in major events — but it won’t carry you through an underprepared final six miles. Smaller races often have limited support, so your training must do the heavy lifting. Longer long runs improve: Physical readiness Mental confidence Your ability to cope when things get tough When It’s Okay to Stop a Long Run Early Long runs are important — but they’re not untouchable. If conditions are terrible, you feel unwell, or something is clearly wrong, it’s sometimes better to stop, recover, and rework the plan  than to force a bad session. That said, don’t quit at the first sign of discomfort. Learning to push through rough patches is part of endurance training. Rest Days Are Non-Negotiable This is crucial: Never do a long run while tired. Rest the day before Rest the day after Let your body absorb the training Recovery is not optional. It’s a core part of marathon and half marathon training. Final Thoughts: The Long Run Builds Your Race Your long run shapes how race day feels — physically and mentally. Every run in your training plan supports it. Every decision around nutrition, timing, and recovery feeds into it. When long runs go well, races usually do too. Have a listen to the podcast here

In this episode of this Bitten By The Running Bug podcast series, Tim Rogers welcomes Emma Russ, from the Fight for Sight charity, to share her inspiring running journey. Emma's story showcases how her passion for running combines with her dedication to her charity fundraising role. This podcast also offers insights into the mental and physical benefits of the sport. Have a listen here Early Beginnings in Running Emma's running journey began at the tender age of nine when her parents enrolled her in an athletics camp during the summer holidays. This experience ignited her love for running, leading her to join a local running club. "From the age of nine, I was running five, six times a week," Emma recalls. Her early involvement in athletics allowed her to compete at various levels, including county and national events, establishing a foundation for her lifelong passion. Transitioning from Competitive to Enjoyment As Emma transitioned into adulthood, her running evolved from a competitive focus to one rooted in enjoyment and personal fulfilment. "I still run for a running club, but it’s probably more enjoyment than competitive," she explains. Emma's experience spans a wide range of distances, from 800 meters on the track to an impressive 100 kilometers in a day for charity. Memorable Marathons Emma has completed five marathons, with each one presenting unique challenges and experiences. Her first marathon in London, completed in 2007, was a last-minute charity entry, and she recalls, "I got a last-minute charity place in January, so I had to cram in marathon training over about three months." Notable marathons include the Midnight Sun Marathon in Norway, where runners experience daylight at midnight, and the Pilgrims Marathon, known for its picturesque, hilly terrain. Emma emphasizes the joy of trail running, noting, "It mixes up a little bit, enjoying the views and the terrain." The Mental Health Benefits of Running Beyond the physical aspects, Emma highlights the significant mental health benefits of running. "Sometimes it’s only when I go for a run that I realize how much is in your head," she shares. Running provides her with clarity and headspace, allowing her to tackle challenges both in her personal life and at work. Emma encourages everyone to explore running, stating, "If everyone could run, however distance, pace, it would definitely be something I’d encourage." Embracing Ultra Running Emma's journey took an exciting turn when she decided to tackle ultra running, specifically the Race to the Stones, which is a 100-kilometer challenge. "I learned to do as many updates as I could on social media," she explains. Breaking the race down into manageable segments helped her mentally prepare for the daunting distance. Emma recalls, "I thought of it as a warm-up for the first part, and then three park runs for the latter part." This mental strategy proved effective, and she successfully completed the race while raising funds for charity. Key Takeaways Emma's journey is a testament to the transformative power of running, both physically and mentally. Her experiences illustrate the importance of finding joy in the sport, the benefits of community support, and the incredible impact running can have on mental well-being. Whether you're a beginner or an experienced runner, Emma's story encourages us all to lace up our shoes and embrace the freedom of running. Have a listen here

In just a few years, Ivor transformed from an unfit thirty something to a passionate runner preparing for one of the world’s toughest races, the Marathon des Sables in the Sahara Desert. His journey is not only inspiring but also filled with valuable lessons for anyone looking to take on a significant physical challenge. Listen to this inspiring podcast here Have a listen here   Starting Out: A Journey to Running Ivor began his running journey in May 2022, motivated by a casual conversation with a colleague who was participating in the London Marathon. Despite having no prior running experience beyond a 5K, Ivor signed up for the marathon, later realising the enormity of his commitment. He recalls, "I completely forgot the whole conversation we just had… it was like no 26.2 miles. Which one? London Marathon. Okay. So it was kind of a big deal." His initial motivation stemmed from a desire to support the charity Dreams Come True, which helps children with severe disabilities. Reflecting on his early days, Ivor admitted, "I still don't qualify or identify myself as a runner," yet he was determined to change his lifestyle and take on the challenge. He was about to go from ordinary to extraordinary. Training for the London Marathon With just four to five months to train, Ivor dedicated himself to running and improved his fitness significantly. He shared, "I was not fit… I was probably topping out 105 to 110 kilos." His transformation involved not only physical training but also addressing his relationship with alcohol, which had impacted his health for years. On race day, Ivor experienced the highs and lows of marathon running. He described the joy of seeing his family at the halfway point and the pain of blisters that developed in the second half, humorously noting, "If anyone takes anything away from this, don't wear cheap socks." Building Momentum: From Marathons to Ultra Marathons After completing the London Marathon, Ivor felt a newfound passion for running and wanted to continue pushing his limits. He entered several half marathons and again tackled the London Marathon in 2023, this time with his wife, which added a special emotional component to the experience. He explained, "Doing it together… feel quite emotional talking about it was just awesome." However, the couple faced the challenge of fundraising together, which nearly doubled their targets. Ivor creatively approached fundraising by organising events such as a pub quiz and bake sale, which raised thousands for their charity. The Leap to Ultra Marathons Feeling comfortable with his progress, Ivor decided to tackle his first ultra marathon, the North Downs 50. Reflecting on his journey, he admitted, "I was completely unqualified to even take part in this thing… but ignorance is bliss for the most part." Despite the challenges, he continued to push himself, taking on various races and ultimately setting his sights on the Marathon des Sables. In discussing the ultra marathon experience, Ivor captured the emotional rollercoaster of such events: "You get to the start line, you kind of a bit anxious, bit nervous… And then you go past the marathon point and you think I could probably do this for another few hours." Key Takeaways Ivor’s journey from a sedentary lifestyle to preparing for one of the toughest races on Earth is a testament to the power of determination, community support, and personal growth. Key takeaways from his story include: 1. Embrace challenges, even if they seem out of reach. 2. Support from friends and family can enhance your experience and motivation. 3. Fundraising for a cause can make your journey even more rewarding. 4. Always listen to your body and learn from your experiences, especially regarding gear and preparation. Tags: running, marathon, ultra marathon, fitness journey, transformation, fundraising, health, Marathon des Sables, personal growth, endurance sports. Have a listen here

In the latest episode of the Don't Forget Your Gels podcast, Tim Rogers sits down with Olivia Harman, a first-time marathon runner who is taking on the Brighton Marathon to raise funds for Scoliosis Support and Research. Olivia's inspiring journey from a diagnosis of scoliosis to training for a marathon is not only heartwarming but also a testament to the strength of the human spirit. Have a listen here The Motivation Behind the Marathon Olivia's journey began when her husband suggested she consider running a marathon. Initially resistant, she realized that the only reason she would undertake such a challenge would be to support Scoliosis Support and Research. This charity holds a special place in her heart, as she has lived with scoliosis for many years. After learning about charity spots available for various marathons, Olivia chose the Brighton Marathon, which is conveniently located just 20 minutes from her home. A Personal Battle with Scoliosis Olivia's experience with scoliosis is deeply personal. Diagnosed at a young age, she faced years of uncertainty and pain before seeking medical advice. It was during a massage that she learned about her curved spine, leading to further investigations. Despite the challenges, including a potential surgery that was ultimately deemed too risky, Olivia found solace in running. "It was painful at the start," she shares, "but I loved it. It changes your mindset and makes you really strong." The Importance of Training With the marathon just five months away, Olivia understands the significance of a solid training plan. She emphasises that having a goal like this helps keep her motivation high, especially during the colder months when many runners might hesitate to head out. Olivia's training involves a combination of long runs and maintaining her half marathon distance, ensuring she is well-prepared for the marathon. She engages her husband and their dog in her training sessions, making it a family affair. The Benefits of a Running Club As part of her training, Olivia joined the Seaford Striders, a local running club that provides a sense of community and support. She highlights the social aspect of running with others, stating, "It's really friendly, and everyone just encourages each other." Olivia appreciates the flexibility of joining different pace groups, allowing her to push herself or take it easy based on her needs. The camaraderie extends beyond training runs, with club members organizing social events like pasta parties to fuel their marathon training. Facing the Nerves With the marathon approaching, Olivia admits to feeling nervous about lining up at the start line. However, she views these nerves as a sign of pushing herself out of her comfort zone. Olivia uses music to help calm her pre-race jitters, finding that it allows her to zone out and focus on the task ahead. Summary Olivia's journey to the Brighton Marathon is a powerful reminder of resilience and the impact of community support. She is not only training for a significant personal achievement but also raising awareness and funds for a cause that has profoundly affected her life. Key takeaways from her story include the importance of setting goals, the transformative power of running, and the value of community in overcoming challenges. Have a listen here

Running with Purpose: How Marathons and Community Support Go Hand in Hand In this episode of the "Don't Forget Your Gels" podcast, Tim Rogers sits down with Dustin, the founder of Guaranteed Karma, to discuss the intertwining worlds of running, community service, and fundraising. Dustin shares valuable insights into how running can serve as a powerful tool for personal growth and social impact, all while training for marathons in some of the world's most iconic races. HAVE A LISTEN HERE The Birth of Guaranteed Karma Dustin kicks off the conversation by introducing his platform, Guaranteed Karma. Aimed at promoting volunteerism, the platform helps users find volunteer opportunities, track their impact, and earn rewards for their contributions. "We want people to volunteer two to three times a month, not just two to three times a year," he emphasises, showcasing his commitment to community support and social impact. The Therapeutic Nature of Running As a startup founder, Dustin faces countless challenges daily. He candidly admits, "I've never called myself a runner, but running has become a crucial part of my life." He explains how hitting the pavement helps him manage stress and anxiety. "After running a few miles, those problems are so small. It's a nothing problem that is easy to take care of and manageable." This shift in perspective highlights the mental health benefits of running, especially for those in high-pressure environments. Community and Networking through Running Dustin shares his experience with the Pitch and Run run club in New York City, a community where startup founders and investors come together to run. He notes, "You have beginners like myself and elites who have done so much in the startup world. It's just great to have that support.” The sense of camaraderie and support among runners not only fosters personal growth but also strengthens professional networks. Training for Marathons Dustin recounts his journey through various marathons, including the New York and Chicago Marathons. "The first couple of races were tough, but I learned to gradually increase my mileage with the help of a coach," he recalls. His training regimen evolved, and he eventually hit impressive times, completing the half marathon in two hours and the full marathon in four hours. His experiences emphasise the importance of commitment and structured training. The Unique Challenge of New York Marathons The conversation shifts to the distinct challenges of the New York Marathon, known for its crowd support and tough terrain. Dustin reflects on the emotional highs and lows of the race, particularly the magical feeling of unity among diverse spectators. "It's something really magical that keeps you going," he shares, underscoring the emotional aspect of participating in such a monumental event. Fundraising Strategies Dustin also addresses the challenges of fundraising for marathons. He admits that asking for donations can be tough, but shares a creative solution: organizing a party at a local bar. "We split the proceeds with the bar, and it was a hit!" he notes. His approach highlights the importance of creating a fun atmosphere where people are more willing to contribute to a good cause. Conclusion Dustin's journey is a testament to the powerful intersection of running, community service, and personal resilience. His insights remind us that running isn't just about crossing the finish line; it's about the connections we build and the impact we make along the way. For anyone considering a marathon or looking to make a difference, Dustin's experiences serve as a source of inspiration and motivation. Key Takeaways Running can significantly reduce stress and anxiety, making challenges feel more manageable. Community support and networking through running can foster personal and professional growth. Creative fundraising strategies, such as hosting events, can lead to greater success. The emotional experience of participating in marathons can be transformative, showcasing the power of unity and resilience. It's all about miles and mindset. Tags: running, marathons, community service, fundraising, mental health, personal growth, volunteerism, New York Marathon, Chicago Marathon. Have a listen here

Seven Weeks, One Marathon, One Cause  is a conversational podcast episode hosted by Tim Rogers , sitting down with runner David Morris  to unpack an incredible challenge: training for the London Marathon with just seven weeks to prepare — all while working as Head of Fundraising for St Raphael's Hospice and aiming to raise £2000 for them. Have a listen here Introduction: In the latest episode of the Don't Forget Your Gels podcast, host Tim Rogers chats with David Morris, the head of fundraising at St. Raphael's Hospice. David shares his inspiring journey as a runner and fundraiser, detailing his experience with the iconic London Marathon and his upcoming participation in the London Landmarks Half Marathon. David's Background in Charity and Running David, who has spent over 15 years in the charity fundraising sector, is currently leading fundraising efforts at St. Raphael's Hospice. Although his running experience spans just five years, he has already taken on significant challenges, including the London Marathon. His passion for running is intrinsically linked to his work, as he emphasizes the importance of fundraising in the charity sector. With a commitment to his upcoming London Landmarks Half Marathon, David is ramping up his training and drawing on his previous experiences. The London Marathon Experience David describes the London Marathon as one of the most impactful experiences of his life. After being given the opportunity to run for St. Raphael's due to a teammate's injury, David felt a surge of motivation. Despite having only six to seven weeks to train, he decided to seize the moment, highlighting a crucial aspect of marathon running: the mental commitment. He shares how the initial excitement transformed into a serious commitment as he established his fundraising page and informed friends about his participation. Training for the Marathon Training for the marathon with such a limited timeframe was challenging. David typically ran 10 to 12 kilometers but had to quickly ramp up his distance. He describes his training journey, which involved significant increases in his long runs over consecutive weeks. For instance, he started with a 15K, followed by 20K, then 25K, and eventually 32K. A memorable moment was when he ran a beautiful and scenic route in Durham, which boosted his confidence leading up to the race. Race Day and Lessons Learned On race day, David felt a mix of excitement and nervousness. He vividly recalls the moment he crossed Tower Bridge, feeling invigorated by the atmosphere and the support from fellow runners and spectators. However, he also learned a valuable lesson about pacing. Despite feeling good early in the race, he pushed his pace too soon, which made the last stretch more challenging than necessary. This experience reinforced the importance of sticking to a predetermined strategy, a lesson he plans to carry into future races. Looking Ahead: The London Landmarks Half Marathon As David prepares for the London Landmarks Half Marathon, he reflects on the lessons learned from his marathon training. With a focus on consistency and strategy, he hopes to achieve a personal best while enjoying the race. David emphasizes that the journey is just as important as the destination, and he aims to run in a way that feels fulfilling and rewarding. Conclusion David's journey from a charity fundraiser to a marathon runner exemplifies the power of pursuing one's passions and embracing challenges. His experiences serve as an inspiration to others considering similar journeys, reminding us that with determination, mental commitment, and a well-thought-out training strategy, we can achieve our goals. Whether it's running a marathon or supporting a worthy cause, every step taken is a step towards personal growth and community impact. Key Takeaways: - Embrace opportunities as they arise, even if they come with challenges. - Stick to your training strategy and pace during races to maximise performance. - Enjoy the journey and focus on personal fulfilment rather than just finishing times. Have a listen here If you'd like to run for St Raphael's you can find out more here . Tags: London Marathon, Charity Fundraising, Running, Marathon Training, Half Marathon, Personal Growth, David's Journey, Don't Forget Your Gels Podcast, St. Raphael's Hospice.

In the latest episode of the Don't Forget Your Gels podcast, host Tim Rogers engages in a heartfelt conversation with David Hall, Head of Fundraising and Communication at the Paces charity, Sheffield. With a rich background in both running and charity work, Dave shares his journey, the challenges he has faced, and the motivation that keeps him pounding the pavement. A great running podcast, for runners of all levels. Have a listen here Meet Dave Hall Dave Hall is not just a fundraising manager; he is a passionate advocate for individuals with neurological conditions. At Paces Sheffield, he works tirelessly to support children and adults affected by conditions such as cerebral palsy, strokes, and Parkinson’s disease. His dedication to providing independence through conductive education highlights the important intersection of charity work and personal commitment. Dave's Running Journey Dave's relationship with running began unexpectedly when he participated in the Sheffield Half Marathon in 2017. Despite vowing never to run again after crossing the finish line, he eventually returned to the sport, motivated by personal goals. "I like to have a challenge every year," Dave explains. He gradually fell back in love with running, discovering that it not only helped him physically but also provided mental clarity and peace. Running in Sheffield Living in Sheffield presents unique challenges for runners, primarily due to its hilly terrain. Dave describes his training routes, often utilising the nearby Transpennine Trail and Rother Valley Country Park. "I avoid hills at all costs," he admits, but recognises their benefits for fitness. He shares his experiences running the London Landmarks Half Marathon, which offered a welcome flat course compared to the challenging hills of the Sheffield Half. Marathon Training Insights Preparing for the York Marathon was a significant milestone for Dave. He started training with a flexible approach, gradually increasing his distance each month. "I would try and add a mile or two miles on the long run every month," he shares. However, personal challenges impacted his training consistency. Despite this, he completed the marathon in a very respectable 4 hours and 28 minutes, which he considers a stepping stone towards his goal of running under four hours in the future. The Role of Fundraising in Running As a charity fundraising manager, Dave emphasises the importance of leading by example. He participates in events not only for personal achievement but to represent Paces, Sheffield and inspire others to contribute. "If we're asking people to get involved, we've got to lead from the front," he states, highlighting the dual role of running for personal fitness while supporting a noble cause. In a video clip from the podcast Dave outlines the how Paces have used events to raise awareness Conclusion Dave Hall's journey is a testament to the power of resilience and passion. His experiences as a runner and a charity worker illustrate how personal challenges can intersect with professional commitments. As he continues to pursue his running goals, Dave's story inspires others to find their own motivations, whether in fitness or philanthropy. Key takeaways include the importance of setting achievable goals, the mental benefits of running, and the impact of fundraising in supporting vital causes. HAVE A LISTEN HERE If you'd like to take on a challenge for Paces you can check out their events HERE They would really appreciate your support!

Novelty running events can be a great day out for all the family Between 2010 and 2020 novelty runs, mostly 5k events, were everywhere. Colour runs and inflatable runs and many more besides sprung up in double quick time and every town and city seemed to have multiple options. Then as quickly as they arrived, they were gone. There are still some around and they are good fun, so if you get the chance they are something different and a way to experience a different side to running! What is a novelty run? Ten years ago they were everywhere. There were inflatable runs, foam runs, color runs, zombie runs, numerous mud runs events, electric and glow runs and music runs. Generally they were 5km events with some a bit shorter and some a bit longer, but most covered just over 3 miles. They often attracted a new runner and lots of families. It was a different approach and millions around the world wanted in. One of the biggest in its prime was The Color Run. It all started as recently as 2011 by Travis Snyder, with the first event held in Phoenix, with 6000 runners and health awareness as a key goal. The following year there were events in 50 US cities and 600,000 runners and in 2013 there were 100 events across the world. Its growth was phenomenal and it grew to 300 events globally in 2014. These events, although they could be very expensive, were great fun and introduced a huge number of people to the sport, creating long lasting memories. What's the background? At the same time the Color Run was expanding, a number of competitor color events were being launched, along with many others that introduced different, but still competing themes. As more and more event organisers came into the market, it became more crowded and those that already existed had to work much harder to retain their share. Mud runs (see our post here) also grew at an incredible rate and suddenly every major city in the US and beyond had a plethora of event options, and this was on top of all the standard 5km and 10km road races that were also growing. More and more genres were introduced and often a runner only did one type once and moved on to another. Lots of them began to get cancelled at short notice and many of them went ahead with small numbers, often loss making. Corners were cut and the quality was impacted. This caused this new type of runner to become disillusioned and the market began to shrink as numbers declined. There were only a certain number of people who wanted to run these events, especially as reputations started to decline but there were so many events to choose from. And then Covid hit and the whole event world went into freefall, especially novelty runs. What's happening with Novelty runs right now? Not surprisingly Covid has caused many event companies, especially those with limited access to finance, to close. This includes many in the novelty run market. During 2022 to 2022 the sector was totally devastated. Thankfully during 2023, some events are starting to be re-launched and there are more options than were a year ago. Color Runs There are now some color runs coming back into the market with the most high profile being Color Obstacle Rush https://colorobstaclerush.co.uk/ This is marketed as 'the biggest run in the world that combines the fun of colour and obstacles. With colour stations, different obstacles, and music zones we are going to bring you the most memorable, fun, and colourful run of your life!'. Currently UK events are advertised and options for some European cities, but no dates. There are no events advertised for the US. The biggest operator in the US appears to be the Color Vibe 5k series, but despite there being many US towns and cities listed there are no dates for any of them and there don't appear to have been any in 2023 to date. https://www.thecolorvibe.com/index.php There are no details of any events on The Color Run website, with the most recent information referencing the 2021 season. There's no social media since 2020. Color Me Rad was one of the big series and their website is saying it's coming back soon. It seems that there are many color events springing up in local towns and cities that are unconnected. They are individual events, rather than being operated by one company. This may be the short term future. Inflatable runs They are starting to reemerge, especially in the UK. The country's biggest are marketed as 'The world's largest and best fun run the 'Inflatable 5K’ has got even bigger and bouncier. Our Unique Inflatable Obstacle Course Race (OCR) has less Running and even more obstacles in 2023. New Obstacles, new pumping Music Zones and new Locations. It is going to be Epic!' https://www.ukrunningevents.co.uk/events/inflatable-5k There may be global events added soon. As with color runs there are plenty of local inflatable runs in the US. Bubble, foam and glow runs For a short period these were a firm favorite and they are coming back in some towns and cities, albeit on a much smaller scale. The small bubble rush series in the UK is an example, https://bubble-rush.com/ The foam fest series, with 21 events across Canada and Australia is one that has the potential to grow and expand into more countries, https://the5kfoamfest.com/ There are events already scheduled for 2024. Mixing foam and neon is the focus of the Foam Glow series. 'Foam Glow' is the world’s largest glowing foam run and dance party. Light up the night in this 5k course as you run, walk, and dance under our high-intensity black lights. Neon foam cannons will shower you with fluorescent colors as you make your way through our Foam Glow 5K™ Zones. Stick around for the larger-than-life after-party that’s equipped with live music, activity booths, dancing, vendors, photo ops, and more.' There are a lot of US dates scheduled, although some were cancelled in 2023 at short notice. https://foamglow.com/ Music runs Many big half and full marathons include live bands and DJs along their courses to keep runners entertained. At the peak of the novelty running boom events were created that focused on music and finished with a big concert that was included in the entry fee. A series that has been launched to build on this genre is the Night Nation Run. 'The Night Nation Run is the World’s 1st Running Music Festival, an ultimate blend of a Music Festival and a Fun Run. Experience a music filled course with Live DJs, Light Shows, Bubble Zones, Neon and Black Lights. Cross the finish line into an Epic Main Stage After Party featuring Top Headliner DJs. Enjoy a once in a lifetime running experience as we Light Up The Night together! To date over 1 million people across the World have become a member of the Night Nation©! https://nightnationrun.com/ There are a lot of US dates planned and some have already taken place in 2023 to good reviews. The Music Run was one of the originals that appears to be relaunching. It's scheduled for a comeback event in 2023 in Singapore. It was originally a predominantly Asian series but was beginning to expand globally before Covid hit. https://themusicrun.com.sg/ Hot Chocolate Runs We have a separate post on the successful Hot Chocolate Runs. These aren't 'novelty' in the same way as some of the events discussed above, as they are road races, across 5k, 10k and 15k distances but their finish line swag definitely is. https://hotchocolate15k.com/ What's the future looking like for Novelty runs? Events in the running world are beginning to recover from the destruction suffered during the pandemic. Entries numbers are beginning to grow and some of the bigger events are reporting significant growth. The 'novelty' sector will take a long time to recover and it is unlikely it will be as it was in 2015, at its peak. There is always room for something different in any sector and there may well be something very different around the corner. Hopefully we'll see color runs back in our local parks and neon and foam will also be back near you. Music and running always go together and the more runs that focus on this the better. Watch this space! Raising money for charity If you are thinking of doing a novelty run why not raise some much needed funds for charity. Lots of charities get involved with these events and would love your support. Chapter, a metal health charity in the UK, is one such example. They are involved with two events and would you to take part for them. 1. The Inflatable 5k (18th July 2026, Tatton Park, Cheshire)  The ultimate "radical fun" team-builder. It’s inclusive, designed for all abilities, and perfect for boosting morale through laughter. Register here:   Chapter Inflatable 5k Partner Page 2. Born Survivor (16th May 2026, Capesthorne Hall, Cheshire)  For those looking to test their true "grit," this is a 10km military-style assault course with 30+ obstacles. It is the perfect "Elite Tier" challenge for those who want to go the extra mile for mental health. Register here:   https://www.justgiving.com/campaign/chapter-born-survivor By fielding a team or sharing these links, you are directly helping Chapter  ensure that no one in our community has to face mental health struggles alone.

Do runners eat too much pasta? Pasta has a mythical quality for distance runners. Everyone talks about having a big pasta meal before a long distance running event, but really it's about carbohydrates rather than just pasta. Too much pasta and you might end up finishing your training schedule bigger than you started and carrying more weight on your run than you ever intended. Lots of runners eat too much pasta. Here you'll find out a bit more about pasta, its positives and its negatives. What is it? Pastas may be divided into two broad categories, dried and fresh. Fresh Pasta is often mixed, cooked, and eaten right away, whereas the pasta secca is dried in order to be stored and to be prepared later. Pasta is made from unleavened dough of durum wheat flour mixed with water or eggs and formed into sheets or various shapes, then cooked in boiling water. There are more than 200 shapes and hundreds of different options when it comes to eating them! Everyone thinks of pasta as Italian but that's not always been the case. It appeared in many countries before it became a default Italian dish. Running nutrition is all about balance As with all things a runner's diet is all about balance. It's about integrating all the key food groups and not focusing exclusively on carbohydrates, even though they always seem to be the most high profile element! And it's not just about pasta. There's also rice, whole grain bread and potatoes. Don't become fixated on pasta for your carb requirements. Importantly you must ensure you are eating plenty of healthy fats like avocados and nuts, along with lean proteins like fish and lentils and plenty of fruit and veg. The latter will make sure you're having plenty of vitamins and minerals. Vegetarians and vegans still have plenty of options, although vegans will of have course have less to choose from than vegetarians. Carbs will be the fuel for the majority of a distance runner's calories, with lean protein and healthy fats making up the rest. Carbs fuel our energy stores (in the form of glucose stored in the liver and muscles) and if you don't have enough glucose you'll hit the proverbial 'wall') If you're not into carbs, or you're trying to cut them out of your diet you will struggle to train for a distance event. Most people who are trying to reduce carb intake do so because they know they can cause weight gain. If you're training for a distance event, weight gain won't be an issue unless you eat too many carbs! What is carb loading? Many active people want to improve the way they feel and perform during exercise. It is well-known that the right nutrition strategies can help you accomplish these goals. Carb loading is one of the most common of these nutritional tools, often used by athletes to improve their performance. It involves adjusting your diet and physical activity levels to boost the amount of carbohydrates stored in your body. During many types of exercise, your body uses stored carbs to provide you with energy. In the body, carbohydrate stores are called glycogen. This glycogen is mostly found in two places: your liver and muscles Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using. The number of carbs you can eat ranges from 2.3–5.5 grams per pound (5–12 grams per kg) of body weight per day. If you weighed 154 pounds (70 kg), that would work out to 350–840 grams of carbs per day What is good about pasta? Plenty: It tastes great, especially with a nice sauce - but this is also one of its downsides. it's often the sauce that's the problem. Whole grain pasta has a high fibre content which helps in the prevention of cardiovascular disease and tumours. It contributes to the proper functioning of the nervous system due to the amount of vitamin B that it contains, and it supports the synthesis of serotonin, the neurotransmitter of the well-being feeling. Pasta is perfect for runners as it delivers a slow release of energy due to its mix of complex carbohydrates. It helps to prevent the onset of severe foetal malformations. Pasta is full of folic acid, a water-soluble vitamin B group that plays an essential role for women’s fertility. On average, a portion of dried pasta provides the equivalent of 100 mg of folic acid, around 25% of the daily recommended dose. What is bad about pasta? Also plenty: It is packed with carbohydrates, which when you're training for a distance event and burning it off every night is a good thing. If you keep putting off your next run, or don't go that far, but still keep eating pasta then only one thing happens. Weight gain due to excess calories. It's not the pasta itself that causes this, it's just that you're eating too many calories and not burning them off. And it is so easy to eat too much. It tastes great and it's very easy to consume, with the 'feeling full' moment often not coming until way past the point where you've eaten too much. If you're eating whole grain pasta that's better, but most of us don't. White pasta is easily converted to sugar once inside and this can increase blood sugar levels. The bigger issue is often the sauce that you eat with the pasta. Have a look at the ingredients next time. Most contain a frightening amount of sugar and that combined with the sugar generated by the pasta is a bad combination. Creamy sauces can be even worse. Try and use your pasta as the basis of a meal, not the whole meal. Add vegetables and pulses to increase the volume, rather than just adding more pasta. Cut down the amount of sauce. Importantly only eat big volumes when your mileage really starts to build. Too many people eat too much pasta in the early stages of their training, when they really don't need to worry about carbo loading. There is however a big difference between whole grain and white pasta. White pasta has the bran and germ removed during refining and this means most of the nutrients contained within the wheat kernel are removed. As a result white pasta is lower in fiber and higher in calories than its whole grain cousin. It is fortified with plenty of nutrients and vitamins though so it's not a complete write off. The difference with whole grain pasta is that it's made from the whole wheat kernel and has in addition lots of protein and fibre. The fibre keeps blood sugar levels stable, which is especially important. Low blood sugar levels often lead to poor eating choices. Making your own is a healthier option Final thoughts Pasta will be a staple of most runner's diet for ever more, but there are clearly plenty of things to take into account. Firstly try and swap white pasta for whole grain. Agreed it doesn't always taste as good, but it is way better for you. Secondly, go easy with the sauces. They can be dangerous. Thirdly add lots of veggies and pulses to your pasta meal and fourthly try and reduce your overall pasta intake, especially in the early stages of your distance event training. Finally, don't just rely on pasta as your source of carbs. There are so many options and variety is always the spice of life.

The Sydney Marathon is now one of the World Marathon Majors Unless you're living in Australia, Sydney is a very long way away. Even if you're on the other coast it's still a five hour flight. So a trip to the Sydney Marathon is likely to be a once in a lifetime experience. Australia is a stunning place to visit and Sydney is arguably the best of all its cities for natural attractions. It's now one of the World Marathon Majors so it's an essential if you want to complete the series. Sydney Located on Australia's east coast, Sydney is the country's most populated city, with 658 suburbs, home to over 5 million people. It is capital of the state of New South Wales and often known as the Harbour City. It's the traditional home of the Gadigal people of the Eora Aboriginal Nation. Its most famous landmarks are the Sydney Opera House where the Marathon finishes, with its distinctive white "sails," and the Sydney Harbour Bridge, that runners cross, and they are amongst the most photographed attractions anywhere in the world. The Harbour is a constant flurry of activity from the famous ferries that criss cross daily, to thousands of leisure craft and the multiple cruise ships that call the city home in the summer. There is so much to see in Sydney, that you'll need to give yourself plenty of time. There's world famous Taronga Zoo overlooking the harbour and nearby Luna Park amusement park. You can climb the Harbour Bridge and once you've done that The Rocks is a must see destination close by. The Australian Museum, near the start of the race, in Hyde Park is also well worth a visit. Darling Harbour entertainment complex needs at least a day and includes the Sea Life aquarium and much more. There are many restaurants there and throughout the city where you can spend way too much time! Across the Harbour by ferry is beautiful Manly, the start of the city's Northern Beaches. Head a few kilometres north to Palm Beach, home of the famous TV show 'Home & Away'. The city's other famous suburb, Bondi, is where you'll finish the race so save plenty of time for that and the other Eastern Suburbs hot spots. History of the Sydney Marathon The Marathon is the last remaining legacy event from the 2000 Sydney Olympics. The first event was in April of that year. following the same course as the Olympic marathon and there were 5000 entrants. The global athletics body awarded the event a Silver label in 2014, a Gold label in 2015 and a Platinum label in 2022. It is now one of three candidate events to be the next World Marathon Major in 2025. it became the biggest marathon in Australia in 2023, with a field of 17,000 more than double the previous best, in Melbourne. Race Organiser Operated by Pont3 Events, on behalf of Athletics Australia. When? The race is held annually in September Distances Marathon (half marathon, wheelchair marathon,10km bridge run and a family fun run to be confirmed). Is there an Expo? The Sydney Marathon Running Show is held from Thursday to Saturday and has 75 exhibitors, event partners and charities, displaying the newest trends in health and fitness. All participants must pick up their race bib during the show. How many runners? 17,000 in the full marathon, 42,000 in total across all distances in 2023. Course There are a number of st art groups, based on predicted finish time from sub 2.40 to over 4.30. with the start time being from 7.10am at Bradfield Park, Milsons Point. From the start runners head north and then soon after turn south and head across the Sydney Harbour Bridge, a very early course highlight. Known locally as the Coathanger, the Bridge took eight years to build and opened in 1932. It has a span of 503 metres and is made of 53,000 tonnes of steel and six million hand-driven rivets. Enjoy every minute. From here the route heads southwest and past the 5km marker to Darling Harbour, another must see visitor destination. It's full of great restaurants and cafes and tourist attractions like the Aquarium and the Wildlife Zoo. It's an out and back loop around the Harbour to the 10km marker and then it's north up to Barangaroo Reserve and then onto one of the famous parts of Sydney, past The Rocks and on to Circular Quay, where the city's ferries arrive and depart. The Rocks is home to one of the new spectator zones that is encouraging more people to watch the race and is part of the bid to become the next World Marathon Major. It was here in 1788 that the convicts first settled. It has a rich colonial history , has amazing water views and is full of quirky boutiques and cafes. At 15km runners head south past the Botanical Gardens and on to Hyde Park, Oxford Street and Flinders Street before a series of out and back loops, from 20km to 35km. There is another spectator zone here as the course weaves around Moore Park and Centennial Park. Moore Park is home to the city's main sports grounds, including the Sydney Cricket Ground, where both cricket and Australian Rules Football are played and next door is the new Sydney Football Stadium, opened in 2022. Centennial Park, where much of this section is focused, was opened in 1888 and stretches for more than 189 hectares. At 35km the route takes runners north back into Sydney, down Oxford Street and past Hyde Park for another loop, up to Mrs MacQuarie's Chair, probably the best place in the whole city for views of the Opera House. It's then back through the 30 hectares of heritage listed Botanical Gardens for two of the best kilometres of any event anywhere, before finishing outside one of the most well-known buildings in the world, the Sydney Opera House. Opened in 1973 and never actually seen by the man who designed it, Jørn Utzon from Denmark, the Opera House took 14 years to build. It was added to UNESCO's World Heritage List in 2007 and is visited by eleven million people every year. The course is pretty flat and there are plenty of water stations. Facilities came under pressure in 2023 due to the unseasonably hot weather. What's unique? That finish at the Opera House! Do charities benefit? There has been a charity programme in the event for many years, with more than A$23 million raised since the first event. A$1.46m was raised in 2023. Our verdict One of the most beautiful cities in the world now has one of the fastest growing marathons in the world. From a normal marathon field of 4000 runners to one of 17,000 in a very short period of time has changed the nature of the event considerably. With the push to become the next World Marathon Major in 2025, comes big changes, with an elite field and the entertainment zones for spectators being just two of them. The growth in the marathon field may impact on the inclusion of other distances in 2024. It's definitely worth doing this event now if you're planning to at some point as it will become so much tougher to get a spot if it does become a Major, but then many will want to wait as it won't count towards a new Seven Star Medal until it does! How to register Online via the website. It's a first come first served event at the moment, but the growth is so significant that the marathon is likely to sell out much sooner for 2024. Charities do have guaranteed entries and so do some tour operators. Race website https://sydneymarathon.com/

What are minimalist and maximalist running shoes? The world of running shoes isn't as straightforward as we'd all like it to be. In the last 20 years there have been many changes and trends. After years of fairly standard offering there was a period of minimalist shoes, followed quickly by maximalist shoes. These different approaches are all based on the 'drop' and the level of cushioning. We'll demystify it all here! Minimalist, maximalist, zero drop, high drop - what?? Zero-drop (the drop is the difference between the heel and toe of a shoe and measured in millimetres) and minimalist shoes are not the same thing. A minimalist running shoe is developed to replicate the experience of running barefoot, but that doesn't necessarily make it a barefoot shoe. They generally have less cushioning, but the heel-to-toe drop can still be up to 8 mm, but no more. If there isn’t much cushioning, zero-drop running shoes could be considered minimalist. However there are zero drop shoes with plenty of cushioning, and these are technically maximalist shoes. A maximalist shoe can have a drop from zero to more than 10mm; they are defined as maximalist due to the amount of cushioning they provide. What is a minimalist running shoe? Minimalist shoes focus on a natural foot movement and ground feel. They have thin soles, flexible materials, and virtually no cushioning. They encourage a midfoot or forefoot strike, not a heel strike, which can help strengthen the foot and improve running form. Just because they are minimalist doesn't mean they have a low drop. We'll talk about the 'drop' below, but minimalist shoes can have a drop of up to 8mm. A minimalist shoe doesn't mean a zero drop shoe. Those who wear a minimalist shoe do so because they believe it is closer to a natural running style and they may have had some knee issues before that these shoes may help. There's plenty of debate as to how good they are so seek advice. The minimalist shoes again, they’re no cushion, no stability. They’re really designed for barefoot or natural running form which lets the body supposedly mitigate forces and if you run with a true forefoot or midfoot strike that may be true. Maximalist shoes, they have lots of cushion. They have lots of external shock absorption and they have some external stability but they primarily want to let the shoe mitigate the forces in a sort of protected way that you would use the same kind of form that you would use with a barefoot running technique but it’s a little bit more protective. Vibram Five Fingers - minimalist and zero drop What is a maximalist running shoe? A maximalist shoe as you'd expect is very different, but not the complete opposite. It offers a significant amount of cushioning in the midsole and higher sidewalls, designed to reduce the impact of running. Hoka running shoes are a great example. They can be especially beneficial for runners who experience joint pain or fatigue during long-distance runs. They aren't the complete opposite because they are often aimed at neutral runners and are very light, as opposed to a heavy stability shoe aimed at over pronators that is full of stability support and really heavy as a result. One of the reasons they are so light is because the soles are often flared outward, giving them a relatively supportive wide stance.Confused? Check out our jargon guide. Maximalist shoes often have many of the same build components as minimalist shoes and many of them have a low drop heel. The soles can look very thick because the shoe is made of EVA foam in the midsole. It's still possible to find maximalist running shoes with a zero drop that are ultra-cushioned, like the Altra Olympus, so don't assume just because they are full of cushioning that they have a low drop. Altra Olympus - zero drop but still maximalist What does ''the drop' mean? The drop, as it's known, is the difference between the height of the heel and the toe of the shoe. A traditional running shoe has a drop of between 10mm to 12mm, with plenty of cushioning in the heel. At the opposite end of the spectrum, a zero-drop shoe means there’s an equal amount of cushioning under the heels and toes. Most shoes from the likes of Brooks, Nike and Asics are 10mm, On and Hoka are 5mm to 6mm and Altra are zero drop. Many brands do have drop options, like Brooks with their Drift shoe, but most tend to stick to a band of drop and specialise in it. The trend with mainstream shoes has changed over the last ten years. Previously it was around 12mm and now it's more likely to be around 10mm. A higher heel drop encourages heel striking whereas a small heel drop will give you a more midfoot or forefoot strike, considered by many to have a lower impact stride than a heel strike, but which puts more pressure on the Achilles Tendon. The history of running shoes Barefoot rooting, although perceived to be a fairly recent phenomena goes back many years. The first person to race an Olympic marathon barefoot was a Tswana tribesman Len Tau representing South Africa in 1904, followed by an Ethiopian, Abebe Bikila, who won an Olympic gold medal in Rome with a world record time in 1960. Zola Budd set several World Records in the 1980’s, training and racing in bare feet. Then in 2004 Vibram Five Fingers were launched, followed soon after by Vivio Barefoot. Now there were commercial shoes for devotees of barefoot running. In 2009 the barefoot movement got a real boost with the release of a book called 'Born to Run' by Christopher McDougall. This told the story of a Mexican tribe that ran long distances wearing sandals made from old car tires. These Tarahumara inspired McDougall to follow their lead and detailed his success in doing so. The book was a huge success and many thousands took his advice, shunning traditional shoes as a result. A huge book for the growth of the minimalist shoe movement And then there was another shift. Just as the Born to Run book was inspiring barefoot running, two Frenchmen started work on a shoe brand that was as opposite to the likes of a Vibram Five Fingers barefoot shoe as you could get, Hoka. They were to an extent inspired by the desire for natural running, but without the potential for the injuries that were associated with barefoot shoes. The key was to develop a really lightweight, but very cushioned midsole. Although the development of maximalist shoes took ten years before they became a mainstream product, when they did the shift was significant. Were they a response to discomfort or injuries from minimalist shoes? Quite possibly, or was it simply a cyclical development as happens in many sectors? Whatever it was, heavily cushioned shoes are now extremely popular, with their move from the triathlon and trail running world into the road running space and even the fashion world now confirmed. What's right for you? If you're getting into running for the first time and are choosing new running shoes it's really important to go to a running specialty store, speak to qualified staff and understand the difference between minimalist and maximalist running shoes. Chances are you'll more than likely to need a standard neutral shoe (over 70% of runners do) but find out from them for sure. It's only after many miles that you need to worry about maximalist or minimalist shoes, if at all. And if you do make a change to the shoes you're wearing, especially one that involves changing the level of cushioning or the drop of the shoes you're wearing you need to do it really slowly. Changing shoes to one of a different type must take time. Don't suddenly change overnight or injuries await.

In the latest episode of the Runner Stories podcast, Ceri Bastyan shares her remarkable journey from avoiding exercise to becoming a passionate runner with ambitious goals. With her transformation rooted in personal loss and a newfound love for running, Cari's story serves as an inspiring reminder of the power of perseverance and community support. Tackling ADHD: Ceri's Inspiring Running Journey. Have a listen here . Ceri's Early Challenges Ceri's relationship with exercise began on a challenging note. Growing up, she struggled with her weight and actively avoided physical education classes. "I was really overweight as a kid... my mum would write me a note every single week to get out of PE," she recalls. However, a turning point came when she lost weight through a slimming program and started running on a treadmill as a form of cardio. This initial step laid the foundation for her running journey. Finding Purpose through Running The tragic loss of her mother to cancer in 2011 prompted Ceri to seek solace in running. "I needed an outlet... I started running 5Ks," she shares. Her participation in various 5K events, particularly those supporting cancer research, ignited a passion for running. The thrill of crossing the finish line and receiving medals became a motivating factor that kept her going. Progressing to Longer Distances Initially focused on 5Ks, Ceri gradually transitioned to 10K races. "I thought if I was going to give my everything to a half marathon, it had to be for something special," she explains. After joining FORCE, a local cancer charity, she discovered opportunities to run half marathons, which inspired her to challenge herself further. The Importance of Proper Training Ceri emphasised the significance of structured training in her journey. "When I was doing 5Ks, I wasn't following a training plan... I didn’t know anything about pace targets and fuelling," she admits. This lack of knowledge initially hindered her performance. However, after completing her first half marathon at the Bath Half, she recognised the need for a more strategic approach to training, including downloading running apps and following structured programs. Overcoming Obstacles Ceri faced challenges during her subsequent races. One notable moment occurred during the Cheltenham Half Marathon when she found herself running on empty. "I called my boyfriend... you're gonna have to come and run it with me because I will not finish," she recalled. Despite the odds, she completed the race with his encouragement, proving her resilience and determination. Setting Ambitious Goals Now in a position to pursue greater challenges, Ceri has set her sights on the Manchester Marathon. "I would love to run Manchester Marathon for FORCE and set my fundraising ask at a grand," she states confidently. Additionally, she is considering an ultra-marathon, believing that training for the marathon will prepare her for the next level. Conclusion: Ceri's journey showcases the transformative power of running, not only for personal health but also for community support and fundraising efforts. Her story is a testament to the idea that it's never too late to start a new journey, and with determination and the right support, anyone can achieve their goals. Key Takeaways: - Overcoming personal challenges can lead to unexpected passions. - Structured training and knowledge about running can enhance performance. - Community support plays a crucial role in achieving personal goals. Have a listen her E

Embracing the Ultra: A Journey Beyond the Marathon Have a listen here. Introduction In the world of running, the marathon has long been considered the pinnacle of endurance. Yet, for those who crave more, the ultra marathon offers a new frontier. In this post, we delve into the world of ultra running with insights from Glen Wareing, a seasoned ultra marathoner and part of the GB Ultras team, who shares his experiences and tips for those looking to push beyond the 26.2-mile mark. The Allure of the Ultra Glen's journey into ultra running began as a quest for a new challenge after years of marathon and triathlon experiences. "I thought, you know, what can I do next?" he recalls. The ultra marathon, defined as any race longer than a marathon, became his new frontier. From the Chester 50 Ultra Marathon to 100-mile races, Glen's story is one of passion and perseverance. Training for the Long Haul Transitioning from marathon to ultra requires a shift in training focus. Glen emphasises the importance of back-to-back runs to build endurance and resilience. "It's about time on legs," he explains, highlighting the need to adapt to running on tired muscles. Nutrition also plays a crucial role, with real food replacing gels and water as the primary fuel. The Mental Game Ultra marathons are as much a mental challenge as they are physical. Glen shares that mental strength is paramount, often outweighing physical fitness. "It's resilience, mental toughness," he says, underscoring the importance of positive self-talk and goal setting. His mantra, "Believe, get it done, keep it going," serves as a guiding light during the toughest moments. Choosing the Right Race For those new to ultra running, selecting the right race is key. Glen advises starting with a 50-mile race before attempting a 100-miler. He also recommends choosing a race that aligns with one's experience and capabilities, whether it's a flat course or a more challenging mountain trail. "Take as much risk out of the race as you can," he advises. The Community and Beyond The ultra marathon community is a supportive and welcoming space. Glen highlights the camaraderie among runners and the joy of sharing stories and experiences. "You meet some cracking people," he notes. The sense of achievement at the finish line is unparalleled, often leaving runners eager for their next ultra adventure. Conclusion Ultra marathons offer a unique blend of physical endurance and mental fortitude. For those ready to embrace the challenge, the journey promises not only personal growth but also a deeper connection with the running community. As Glen aptly puts it, "It's a long way, but we can all go six miles to the next checkpoint." Have a listen here.

How much tea and coffee? There are lots of different views around the inclusion of caffeine in endurance runners diets. It's a bit like the debate around alcohol. There are those that say you should cut it out of your diet completely and there are others that see it as a positive. There are some big marathons where caffeine based drinks are on offer in the last five miles or so of their events. As with most things it's all about balance. How much caffeine is there in coffee and tea? It is difficult to give the exact amount of caffeine in specific food and drinks due to the way they're manufactured by different suppliers. A Starbucks latte will have a different amount of caffeine from the same size latte from Dunkin Doughnuts for example, but this is a guide as to what you should expect. The coffee cup size used is an 8oz cup, (236 ml). First up is the one that will surprise you most; decaffeinated coffee. The decaffeination process only removes 95% to 97% of caffeine, so it still has 3-5% of caffeine. That's around 7mg. A cup of filter coffee has around 90 mg and instant coffee around 60 mg. Expresso has a lot more than that. It's about a quarter the size of a filter coffee and a very similar amount of caffeine. For a cup of tea it's around 40 mg and green tea it's 20 mg. Lots of people assume green tea is caffeine free, but that's not the case. And don't forget fizzy drinks and chocolate. An average size can has up to 50 mg and of course the likes of Red bull and Monster have way more. A standard Snickers bar that's around 2 oz (48g), has around 5g of caffeine. How much caffeine should you have in a day? The safe daily amount of caffeine is up to 400 mg per day if you’re an adult over the age of 18. Runner's always worry about the impact of caffeine on hydration levels. The good news is that a runner can safely have up to 550 milligrams of caffeine (or about five cups of coffee) without an impact in this regard. It's different if you’re pregnant or breastfeeding; then the safe daily amount is around 200 mg per day. What's good about it? Can improve performance Research has shown that improvements in long distance running performance during training can be gained by consuming a small amount of caffeine. You have to drink lots of coffee before a run or pop lots of caffeine pills, the numbers here are quite small. All it takes is around 5 mg/kg of body weight an hour before exercise. Helps recovery Research has also shown that caffeine can also help in your recovery from the training when taken alongside carbohydrates. We all need to make sure our glycogen stores are boosted after a run, especially after a long run, or on an event day, so if you plan some pasta when you get back then have a coffee or tea, alongside the water that you should also be drinking. Mentally gets you moving Most of us can struggle at times to get out for a run, whether that be in the morning before work, or the run in the evening after a tough day. Caffeine does have a significant impact when it comes to giving you an extra boost at the start and end of the day and this will help you get running. Makes you run more efficiently We all want help to make us more efficient when we're running. We want our legs to be able to deliver more. Thankfully caffeine can assist in their area thanks to its impacts on neuromuscular coordination and reaction times. Burns fat quicker Caffeine helps break down fat by stimulating the nervous system. Epinephrine, also known as adrenaline, travels through your blood to the fat tissues, signalling them to break down fats and release them into your blood. It only works if you're burning more calories than you're consuming. Caffeine is included in many commercial fat-burning supplements, it's that good. Makes it easier in warm weather It has also been shown to help performance during training in hot weather. This won't be in cups of tea but via an energy drink that contains caffeine, and there are many of them. What's bad about it? Can increase blood pressure If you are sensible and stick to the recommended amount of caffeine the impact on your blood pressure will not be significant, but we are all different. Generally it does increase it by a small amount for a short period after you consume it, but it does come back down. If you have too much it will take longer to come down. If you're consumed you need to speak to your doctor. Could make you go to the bathroom more often There is absolutely no doubt that caffeine makes you go to the bathroom more often! it irritates the tissues in the bladder with the inevitable result, but not if you drink only a couple of cups a day. Many more than that and the consequences are inevitable. May be a trigger There may be some instances where caffeine can impact pre-existing health conditions. It can for example cause diarrhoea if you have irritable bowel syndrome. Too much could potentially leads to dizziness and tremors Most of us will have experienced some of the side effects of drinking too much caffeine. Whether it be a couple of energy drinks or too many cups of coffee, headaches, dizziness or muscle tremors can follow. Potential to impact sleep The majority of people will have their sleep disturbed if they drink coffee too close to going to bed. They may struggle to get to sleep or wake up during the night, but there is normally an impact. It's not always the case with everyone but it's more than likely caffeine will impact your sleep if you drink it past late afternoon, especially a couple of cups of coffee. What about caffeine pills? If you feel that caffeine may help with your running, but you don't really like coffee or tea that much, or you don't want to drink the required volume then there is another option. Caffeine pills could be an option for you. Taste Some people just like the taste of tea or coffee, whatever way it's served. or they don't like hot drinks, or they don't like drinking too many liquids as they get bloated. These are the perfect alternative. Convenience On the go and can't always get to a bathroom? It's a diuretic and does make us visit the bathroom more often than water for example so for the sake of convenience the pills are a real option. Acidity Anyone who is susceptible to heartburn might have a problem drinking coffee, as it is acidic. This can cause complications like gastritis and stomach ulcers. Acid reflux may also aggravate your asthma or other chronic respiratory conditions. It's worth trying caffeine pills to see if they help. Cholesterol Coffee oils are naturally found in caffeinated and decaffeinated coffee. It has been shown that these oils, cafestol and kayweol, impact on the body's ability to metabolize and regulate cholesterol and those that drink a lot of coffee may have higher cholesterol levels. Caffeine pills don't contain coffee oils and are unlikely to have this effect. Antioxidants There are some negatives to taking the pills versus drinking tea or coffee. These include missing out on the antioxidants that tea and coffee contain. And everyone loves antioxidants. People taking caffeine pills instead of drinking coffee won't be able to take advantage of this antioxidant boost. Just with caffeine in its liquid format, don't consume too much in pill format either. Check how much is in each pills and remember that it's generally ok to consume up to 400 mg per day with no negative impacts, but this can differ by individual. Caffeine pills normally have around 100–200 mg of caffeine each. Summary As with most things in life caffeine is all about moderation. It does have proven benefits to exercise, both in preparation and recovery, but it doesn't always need to be in liquid form. Chocolate is one option, but then you need to consider the sugar intake, but there is also the potential of caffeine pills. With these you need to watch your dosage. They are so easy to take that you could easily have too many. Be cautious and be mindful of any negative impacts that caffeine might be having and seek advice if needed.