The perfect summer road race Held in August every year in the town of Falmouth, Cape Cod, Massachusetts, the Falmouth Road Race is one of the most popular events on the east coast and one that raises huge amounts for charity. Operated for more than 50 years, it's a 7 mile event that starts to the west of the town, heads east along the coast and finishes in the centre of town, where the celebrations are in full flow. It's another iconic US event that you must do. The Destination The state of Massachusetts has some wonderful coastal locations and there are few better than Cape Cod. In the southwest corner of New England is the town of Falmouth and its eight villages. These include Woods Hole where the Falmouth Road Race starts and Falmouth itself where it finishes. Outside of the summer months there are only around 50,000 local residents, but when the holidays start these numbers grow hugely as visitors from all over the US and further afield flock to the gorgeous beaches and charming settlements. And there's world famous Martha's Vineyard, popular with the rich and famous, located only seven miles offshore There are art galleries, historic sites, quaint shops, bookstores, bakeries and restaurants. There are events year round like live theatre, harbour side concerts, a lively jazz fest and the acclaimed Woods Hole Film Festival each summer. Fishing is extremely popular, with the deep harbours, extensive shoreline and open waters perfect for deep sea and sport fishing with tuna, bluefish and the sought after striped bass all prevalent in the warmer months. There are ten beaches in Falmouth, with Chapoquoit Beach and Old Silver Beach, amongst the most visited. Sunsets here are very memorable! History There were 92 finishers in the first Falmouth in 1973. The race distance of just over 7 miles was dictated by the starting point in Woods Hole. It was from the Captain Kidd restaurant to the Brothers 4 club in Falmouth Heights. The idea came from local runner, Tommy Leonard, and it was one of many events that began in the 70's running boom.The initial route is relatively unchanged since that first event, although there are a few more runners these days. 10,000 lucky runners now compete each August and it's one of a handful of events globally that sells out. And it has an elite field, funded by corporate support. Race Organiser of the Falmouth Road Race It's owned and managed by Falmouth Road Race, Inc. a not for profit organisation that is committed to supporting and promoting local organisations. Their specific focus on youth athletics and programming that promotes health and wellness. The many sponsors, partners, supporters, benefactors and patrons are the backbone of the nonprofit’s giving. Since 2012, with a focus on youth, health, and wellness, FRR Inc. has awarded more than $3.7 million in grants, community contributions, donations and scholarships for high school graduates from the local area. When? The race is held annually in August. Distances It's a single event distance over a 7 mile course. Is there an Expo? There is a really good Health & Fitness Expo for runners, friends and family. It's not on the scale of the really big city centre marathons but it has all of the same elements. You'll need to pick up your bib here as they are not posted in advance. It's open for the 3 days prior to the race and closes on Saturday at 3pm so make sure you're there before then as it's a bit of an earlier close than normal. How many runners? In 2025 there were just over 10,000 entrants. Course The race starts from Woods Hole, with free buses for all runners leaving from Lawrence School up to 7:30 am. A wave system is used at the start and this ensures that there is no overcrowding along the course or at the finish. The beginning of the course is very hilly, with a starting line by the Captain Kidd Restaurant & Bar, a century old building in Woods Hole, seven miles west of the finish line, by Falmouth Heights beach. Pretty much from the first few steps it goes uphill, gradually, onto a long curved coastal stretch that runs by Nobska Light, one of the most famous landmarks on the Cape. The Lighthouse was operated by the U.S. Lighthouse Service for 111 years until 1939. The quarters were converted into the residence for the area Coast Guard Commander, which continued until 2013, when it was determined that the structure was in need of extensive repair. The Town, in turn, in March 2016, gave responsibility for restoration, maintenance, and operation as a museum to the Friends of Nobska Light. The Friends have restored the Tower and are working on the development of a museum. From the lighthouse runners continue east along a wooded road with gentle rolling hills, onto Surf Drive past Martha's Vineyard Sound, past beach cottages on stilts, before heading inland. There's plenty of crowd support in Falmouth town and along Falmouth Harbor. There's a cruel 1⁄4-mile (400 m) hill just before the finish but that won't bother runners with all the crowd noise at this point! The huge American flag flying at the finish line is an unforgettable image of the race. What's unique? Cape Cod, especially in summer, is a fantastic part of the world. It's also a very busy part of the world. Being able to run along an extremely popular part of the Cape with no traffic and with plenty of crowd support gives this event its uniqueness. Seven miles of stunning countryside, with 10,000 like minded runners is special and knowing it's all in aid of charity makes it even better. Do charities benefit? There is an extensive charity programme, primarily for local charities and this is boosted by the fact that the event sell out. Charities have access to a number of bibs that can then be allocated to runners in exchange for a pre agreed amount of fundraising. In 2022 $6.5 million was raised. bringing the total raised from the program's inception in 2000 to $56.5 million. This is a very significant achievement for a seven mile event. Our verdict If you're looking for a quintessentially US event, in a beautiful summer environment without it taking over your trip this is the one for you. It's well organised and has plenty of local of local support. How to register Online via the website. It always sells out so you need to be quick. Entries are also available via the charity partners so this is an option once it's sold out (and of course before it's sold out). Race website https://falmouthroadrace.com/

Brooklyn is home to some incredible running events. The Brooklyn Experience Half Marathon is operated by NYC RUNS and is one of the ten biggest halfs in the US. You'll get to start in Williamsburg, run past the three bridges, through some of the coolest parts of the Borough, Brooklyn Museum, the Grand Army Plaza Arch, and finish in Prospect Park. The Destination With nearly three million if it wasn't part of NYC, Brooklyn would be the third most populous city in the US. It's big and it's a great place to run a half marathon. There are some must see parts of the Borough and this half will take you to them. Williamsburg is probably at the top of most visitor's Brooklyn wish list and this is where the race starts. Over the last 25 years it's undergone a remarkable transformation, especially in the north. Referred to by some as Little Berlin, it is known for its music, nightlife and arts scene and the changes to its architectural landscape. New high rises dominate its skyline and buildings that looked doomed to history have been renovated and now house apartments, boutique stores and restaurants. Nearby is Brooklyn Bridge Park, an essential place to visit. Covering more than 1.3 miles of Brooklyn’s waterfront, It has a continuous promenade of six diverse piers, with an eclectic mix of cafes, restaurants and specialist stores and covers the area from the Columbia Heights waterfront district to the Manhattan Bridge in DUMBO. DUMBO is an acronym for Down Under the Manhattan Bridge Overpass, and one of Brooklyn's most visited neighborhoods. It has cobblestone streets, dramatic architecture, great dining and breathtaking views of Lower Manhattan’s panoramic skyline and the New York Harbor across the river. In years gone by it was a busy ferry terminal, full of industrial and warehouse buildings and there are still remnants of a railroad track that ran through the neighborhood in the early 1900s. There are many others places to see, including the Brooklyn Museum and the New York Transit Museum which is housed underground in an authentic 1936 subway station in Downtown Brooklyn, the Transit Museum’s working platform level spans a full city block, and is home to a rotating selection of twenty vintage subway and elevated cars dating back to 1907. There's Coney Island, with the the most famous wooden roller coaster in the US, and one of the oldest (1927) still in operation, the Cyclone, at Coney Island. Located on the southwestern part of Brooklyn Coney Island is a peninsular neighborhood, with a famous boardwalk, three miles of beach and one of New York’s top attractions, the insane Luna Park. The area saw years of neglect, but the amusement park has restored the area’s lively nature. When you want to relax at the end of the day there's the Brooklyn Brewery in Williamsburg, one of the event's partners and where you can take a fascinating tour. Brooklyn's famous bridges are a big part of the first part of the course History The first NYCRUNS Brooklyn Experience Half Marathon was held as recently as 2018 when it was added to the the company's Brooklyn Marathon, a community race that debuts in 2011, with 262 finishers running loops around Prospect Park. After a two year break due to Covid in 2020 and 2021, both the marathon returned for 2022, with a new course through the streets and neighborhoods of Brooklyn. The organisers subsequently announced the Marathon would not be offered in 2023 and 2024, while a new course was developed. The focus would be on the Half in those years. Race Organiser NYCRUNS When? The race is held annually in April Distances Half Marathon Is there an Expo? The NYCRUNS Brooklyn Experience Half Marathon Expo takes place at Greenpoint Terminal Warehouse, 73 West Street in Greenpoint, Brooklyn on Friday and Saturday before race day and this is where race packs and T-shirts are collected. How many runners? 25,000 Course When you pick up your bib at the Expo, you will be assigned a wave and a corral based on the pace you submitted when you registered. Waves can be changed at the expo. The first of the 3 waves starts at 7am and the third one at 8am. You need to be in your wave at least an hour earlier. The wheelchair event goes off first, five minutes before the first wave. There are pacers for each of the waves. Ready for action It all starts on Manhattan Avenue in Williamsburg and then heads southwest through Greenpoint. This neighborhood has a large Polish community, containing many Polish restaurants, markets, and businesses, and it is often referred to as Little Poland. Runners then wind down the East River waterfront, passing under the Williamsburg Bridge just after 2 miles, passing the Navy Yards at 3 miles and heading west along Flushing Avenue to DUMBO. It's then under the next bridge, the Manhattan Bridge, before a quick turnaround and under the Brooklyn Bridge, the last of the three. Just over five miles have now gone and it now starts to get a bit hillier as runners turn south towards Brooklyn Heights. Originally known as Brooklyn Village, it has been a prominent area of Brooklyn since 1834. There are very few high rise buildings here and many brownstone houses, common in parts of Manhattan. The Brooklyn Art Gallery is here, along with some of the area's most prominent churches. Pacing groups can make all the difference Half way is on historic Fulton Street and then it's some big hills on to Flatbush Avenue. Running on this stretch of the course it's hard to imagine that it's one of the oldest streets in the borough and was once a country lane. Built over a Native American footpath, it connected disparate Dutch farming villages, from which the avenue takes its name. It's then through Grand Army Plaza. The oval-shaped plaza is the grand main entrance to Brooklyn’s Prospect Park, and it's also vital in local traffic management. Eight streets converge on Grand Army Plaza’s two ring roads. It features the majestic Soldiers’ and Sailors’ Arch, a fountain, and several prominent statues. From there it's east towards Prospect Heights, a highly desirable area and home to many more of Brooklyn's brownstones for an out and back section, along Eastern Parkway from mile 8 to beyond mile 10. It's then back to the Grand Army Plaza and an out and back down Flatbush Avenue within Prospect Park, turning just before the zoo. What a feeling! Prospect Park was designed and constructed over a thirty-year period (1865-1895) by Frederick Law Olmsted and Calvert Vaux, the masterminds behind Central Park Although it's only 25% of the area of its northern cousin its 526 acres in size it has the first urban-area Audubon Center in the US, the zoo, an ice rink, a band shell, a carousel, and dozens of athletic and recreational facilities. The last mile down West Drive and Center Drive is the perfect way to finish this stunning tour of Brooklyn. The finish area is restricted to runners so be mindful of where you plan to meet friends and family. There's plenty of crowd support, especially later (it is an early start!) and the aid stations are regular; every 1.5 miles with water and endurance drinks in good supply. What's unique? Although the roads are closed off for other running events in and around Brooklyn, you can't beat the run through DUMBO. Do charities benefit? Charities are invited to be part of the event and runners are able to run for their favorite non-profit and raise much needed funds for them. Our verdict For an event that was previously fully within the confines of Prospect Park, this course is a real step forward, offering breathtaking views of Manhattan for the first part of the course and the three bridges before heading south along Brooklyn's heart before heading into the Park via the stunning Grand Army Plaza. Yes there are some out and backs and some serious hills, but it's got a lot of positives and it's already one of the top ten halfs in the US with the potential for much more. Give it a go. How to register Online via the race website. It's on a first come, first served basis and is likely to sell out so don't leave it too late. Race website https://brooklynhalfmarathon.com/

In the latest episode of the Sapphire Running Zone podcast, host Tim Rogers sits down with Sebastian Key, ultra runner and Public Fundraising Manager for the Running Charity, for a conversation that redefines what endurance really means. From his first half marathon in Barcelona to running 1,300km around Iceland, Sebastian’s story isn’t just about distance. It’s about mindset, meaning, and making running something you love — not something you survive. HAVE A LISTEN TO THE PODCAST HERE “If you hate the process, you’ll finish the marathon and stop running.” Seb’s London Marathon experience shaped his philosophy on training. After running a 3:20 at the London Marathon, he realised something important: chasing times isn’t everything. While structured training plans, tempo runs, and pace targets all have their place, Seb believes long-term runners are built on enjoyment — not rigid perfection. He openly admits he skipped sessions he hated. He loved long runs.He loved hill sprints.He hated tempo workouts. And instead of forcing it, he adapted. His advice is refreshingly honest: if training becomes punishment, you won’t stick with it. But if you find the parts you love, running becomes sustainable — even addictive in the best way. For fundraisers especially, this matters. A positive training journey makes it far easier to talk about, share, and raise money around. “Ultras are about keeping your body in its best state possible.” When Sebastian transitioned from marathons to ultra-distance running, everything changed. “You don’t run ultras the way you run marathons,” he explains. Instead of racing from start to finish, ultras are about management: Run. Walk. Eat. Hydrate. Maintain. It’s not about collapsing across the line. It’s about controlled endurance. That shift in mindset led him to bigger and bolder challenges — including running seven marathons in seven days, and eventually attempting to break the record for running Iceland’s Ring Road (Route 1) Over 17 days, Seb averaged 77km per day in brutal wind, hills, sleep deprivation, and escalating injuries — including Achilles tendonitis and severe shin inflammation that required a homemade “bionic” foot contraption built with rubber bands and kinesiology tape. But even at his lowest moment, halfway through the journey and breaking down in tears, he reframed it. Instead of battling the distance, he chose joy. Which leads to perhaps the most powerful quote of the episode. “When things get hard, remember to dance.” At the emotional halfway point in Iceland, Seb hit the wall. Injured, exhausted, and staring at hundreds of kilometres still to go, the weight of the challenge caught up with him. So what did he do? He and his team blasted the Bee Gees from the camper van and danced. They filmed it. They laughed. They turned pain into play. Seb rejects the idea that endurance has to be aggressive or combative. For him, resilience comes from remembering that the challenge is a choice. “You’re choosing to be here,” he says. “Make the most of it.” That mindset not only carried him through Iceland but helped him raise £34,000 for Children with Cancer UK — a cause deeply personal to him after his sister’s childhood brain tumour diagnosis. For Seb, fundraising isn’t transactional. It’s relational. He encourages runners to go deeper:Learn the charity.Understand the impact.Tell the story. When people feel your connection, they want to be part of it and they will be more likely to donate. Beyond the Finish Line What’s next? Possibly an attempt to run over 100km per day for an entire month. But for now, Seb is supporting others, including runners tackling the Camino in Spain and even the length of Europe from Norway to Italy. True endurance, it seems, isn’t just physical. It’s about: Finding joy in effort Staying connected to purpose And remembering that even in the toughest miles… you can still dance Whether you’re training for your first 10K or dreaming of an ultra, Sebastian Key’s story is proof that the limits we think we have are often just the beginning. If you'd like to join Seb and run an event for The Running Charity you can find out more here HAVE A LISTEN TO THE PODCAST HERE

Running often starts with a simple goal: get fitter, clear your mind, or try something new. But for many people, it becomes much more; a journey of resilience, community, and purpose. That’s exactly what happened to Charlotte Patrick, Events Team Leader at Naomi House & Jacksplace hospices for children and young adults, whose running journey took her from the Couch to 5K programme in 2019 all the way to completing the London Marathon  and even tackling an international relay run to Paris. Her story offers powerful lessons for runners, charity fundraisers, and anyone looking to set and achieve meaningful goals. HAVE A LISTEN TO THE PODCAST HERE How Charlotte Started Running (And Fell in Love With It) Charlotte’s running journey began in a very relatable way: she wanted to understand what her colleagues were talking about. She started with the Couch to 5K programme and quickly realised running suited her personality. “I love it because I'm not a coordinated person… but running is one foot in front of the other. It's just moving forward.” That simplicity became the foundation of her long-term success. Within months, she progressed from beginner runs to major events like the Vitality 10K and The Big Half, building confidence and momentum along the way. From 5K to running her first marathon: the London Marathon Charlotte’s biggest breakthrough came when she secured a coveted London Marathon ballot place in 2023, something many runners dream of. Her preparation focused on: Structured training plans Strength and conditioning Injury prevention through yoga Fitting runs around daily life One key factor in her success was accountability. Having someone review her training feedback after each run helped her stay consistent, something she says was critical to finishing strong. The Emotional Power of Race Day Race day delivered everything she hoped for: excitement, nerves, and unforgettable moments. Charlotte emphasises that runners should focus less on performance and more on enjoying the experience. “You’ve done the hard work in your training… so race day is your lap of honour — enjoy it.” At mile 21, she hit a tough mental patch — something many marathoners experience, but seeing her cheer squad helped her push through. That moment reinforced an important lesson: marathon running is as much about mindset as fitness. Running for Purpose: Fundraising Motivation Beyond personal achievement, Charlotte has always linked running with fundraising for charity. Her experience shows that successful fundraising requires planning and emotional connection. She advises runners to treat fundraising like a training plan: starting early and setting clear goals. “People aren’t just going to give you the money — you have to plan it and work for it.” Some of the most effective fundraising strategies she’s seen at her charity include: Quiz nights and bingo events Handmade items like pottery or bracelets Selling goods online Early personal donations to set the tone Most importantly, she stresses that fundraisers perform best when they truly believe in the cause. The Next Challenge: Running Beyond the Marathon After London, Charlotte didn’t stop. She joined a multi-day Run to Paris relay challenge , covering roughly half a marathon per day with a team. This experience reinforced her biggest running philosophy: It’s not about speed, it’s about the journey, teamwork, and enjoying the process. Key Lessons From Charlotte’s Story If you’re considering running or fundraising, her journey offers valuable insights: 1. Start Small, Dream Big A simple Couch to 5K programme can lead to life-changing achievements. 2. Accountability Drives Consistency Having support or coaching increases your chances of success. 3. Plan Fundraising Like Training Structure, preparation, and purpose make all the difference. 4. Focus on the Experience Running events aren’t just races — they’re emotional milestones. Final Thoughts Charlotte’s story proves that anyone can become a runner and use that journey to make a real impact. Whether your goal is to run your first 5K, complete a marathon, or raise money for charity, her advice is simple: Start where you are, stay consistent, and remember why you began. If you'd like to join Charlotte and support Naomi House and Jacksplace you can find out more here HAVE A LISTEN TO THE PODCAST HERE

In the latest Sapphire Running Zone podcast, Tim Rogers sat down with Charlotte Mann, Senior Fundraising Manager for VICTA, a national charity supporting blind and partially sighted young people. Their conversation explored a refreshing perspective on running — one that prioritises enjoyment, community, and purpose over race medals and finish times. Here are the key takeaways from Charlotte’s running journey and her insights into fundraising. HAVE A LISTEN TO THE PODCAST HERE Running For Joy, not just medals One of the most interesting aspects of Charlotte’s story is that she has not run a formal race and she’s completely happy with that. Her motivation comes from the simple joy of getting outside, clearing her mind, and staying active. For Charlotte, running is less about ticking off achievements and more about building a lifelong habit and running for joy, not just medals. “For me, my target is just always to get out in nature and enjoy it.” This mindset challenges a common belief among runners that they must sign up for events to stay motivated. Instead, Charlotte focuses on consistency, wellbeing, and enjoyment and she says that naturally leads to improvement over time. The Power of Running Together While solo runs have their place, Charlotte credits much of her enjoyment to running with others. Joining a run club transformed her routine by removing pressure around pace and adding a strong social element. Conversations, shared experiences, and post-run coffees all became part of what makes running meaningful. “The running community is just so friendly and so supportive.” For many runners, especially those balancing busy work lives, this sense of belonging can be just as valuable as the exercise itself. Running as a Tool for Life Changes Through her work with VICTA’s marathon runners, Charlotte has seen firsthand how running can become a catalyst for major personal transformation. People often start running after a health scare, life change, or personal loss. Over time, training for a marathon gives them structure, purpose, and confidence. “From not being able to run more than 100 meters without stopping to running the London Marathon a few years later.” These stories highlight how running is rarely just about fitness; it’s often about reclaiming control and building resilience. Fundraising: Start with What You Love Charlotte’s biggest advice for charity runners is simple: make fundraising personal and enjoyable. The most successful fundraisers don’t rely solely on sharing a donation link. Instead, they build creative events around their interest, from supper clubs to raffles to themed community nights. Her golden rule: Turn something you already love into a fundraiser. This approach makes the process feel natural rather than stressful and often raises far more money. Choosing the Right Cause Matters Charlotte emphasises that selecting a charity you genuinely care about can shape the entire marathon experience. When runners feel personally connected to the cause, their motivation, fundraising energy, and sense of achievement all increase. Crossing the finish line then becomes about more than completing a race; it represents the impact they’ve helped create. A Refreshing Reminder for Runners Charlotte’s story offers an important message: you don’t need medals, races, or personal bests to be a runner. Running can simply be about movement, connection, and wellbeing and sometimes, that’s the most powerful motivation of all. Looking ahead: Charlotte hopes to run the London Marathon in 2027, not to chase a time, but to enjoy the experience and continue a family tradition. And if her philosophy is anything to go by, she’ll be running it for all the right reasons. If you would like to run for VICTA with Charlotte you can find out more here HAVE A LISTEN TO THE PODCAST HERE

Running and fundraising often go hand in hand — but for some people, the connection goes far deeper than miles and money. In a recent conversation on the Sapphire Running Zone podcast, Paul Courtney, Director of Fundraising at Children’s Hospice South West, shared powerful insights into how running intersects with purpose, wellbeing, and human connection. His journey reveals lessons not just for charity runners, but for anyone looking to stay motivated, raise funds effectively, and rediscover their “why.” HAVE A LISTEN TO THE PODCAST HERE Paul’s story begins with a simple principle: “I’ve always had this principle in life that I should never ask somebody to do something that I’m not prepared to do myself.” That belief pushed him from encouraging fundraisers on the sidelines to running alongside them. Over the years, he’s completed many 10Ks and half marathons, often while fundraising himself. This dual perspective gives him rare insight into both sides of charity running: The physical challenge runners face The emotional motivation behind fundraising The importance of truly understanding supporters For Paul, running isn’t just exercise — it’s empathy in action. The First Race: When Life Gets in the Way Like many runners, Paul’s first half marathon didn’t go exactly to plan. His training collided with sleepless nights after the birth of his first child — a reminder that real life rarely fits neatly around training schedules. But that imperfect race sparked something bigger. Instead of focusing on finish-line glory, Paul discovered something more lasting: “Running had suddenly become a really important part of my week… it was physically exerting, but it was mentally restorative.” This is one of the most overlooked benefits of running — not just fitness, but mental clarity, stress relief, and routine. How your 'why' fuels fundraising For Paul, the single biggest motivator in running — especially charity running — is purpose. Every runner has a reason, whether it’s fitness, personal challenge, or something deeply emotional. But when running for charity, the “why” often becomes profoundly personal. How does your 'why' fuel your fundraising? “There has got to be something that goes beyond myself… that I really, passionately believe in.” Paul regularly supports families running in memory of loved ones — and he’s seen firsthand how transformative the experience can be. For some, training and racing become part of healing, providing focus, meaning, and community during difficult times. Fundraising Success: There’s No Magic Formula After years in fundraising, Paul says there’s no single trick that guarantees success — but there are consistent patterns among effective charity runners. 1. Consistency Matters More Than Creativity Regular updates and visibility keep supporters engaged. 2. Make It Fun and Personal People connect with authenticity — not polished perfection. 3. Break Big Targets Into Smaller Goals A yearly fundraising target becomes far less intimidating when divided into manageable milestones. 4. Celebrate Supporters Acknowledging donors strengthens relationships and encourages continued support. The Mental Health Benefits of Running One of the strongest themes from Paul’s experience is how running supports emotional wellbeing. Whether someone is coping with grief, stress, or everyday life pressures, running provides: Structure and routine Time for reflection A sense of progress and control Community and connection In some cases, Paul has even heard runners say their training journey helped them survive their hardest moments — a testament to the deeper impact of the sport. Why Purpose Makes Runners Stronger At mile 20 of a marathon — or mile 10 of a half — motivation fades unless there’s something deeper driving you forward. That’s why charity runners often demonstrate extraordinary resilience: they’re running for something bigger than themselves. When runners connect emotionally to their cause, fundraising becomes easier, training feels more meaningful, and finishing feels transformative. Final Thoughts: Running Is About More Than the Finish Line Paul’s journey shows that running is far more than a physical activity. It can be: A tool for mental wellbeing A powerful fundraising platform A way to connect with others’ stories A path to discovering purpose Whether you’re running your first 5K or chasing a marathon goal, the key takeaway is simple: Know your why — and let it carry you forward. If you'd like to run for Children's Hospice South West you can find out more here HAVE A LISTEN TO THE PODCAST HERE

Running is often thought of as a solo activity — just you, your trainers, and the road ahead. But while running alone has its benefits, joining a running club  can completely change your experience of running, helping you improve your fitness, stay motivated, and support your mental health. Natalie Edwards from Coulsdon Runners in Surrey, UK, shares her journey from beginner runner to London Marathon finisher on this podcast , highlighting exactly why running clubs can be so powerful. Have a listen to the podcast here The Benefits of Joining a Running Club For many runners, motivation is the hardest part. Running clubs remove that barrier by offering structure, accountability, and community. As an example at Coulsdon Runners, sessions are designed so that no one runs alone . Each run includes: A run leader at the front Helpers throughout the group Someone always supporting runners at the back This inclusive approach makes running accessible for beginners, improvers, and experienced runners alike. “Whatever run you’re doing, you’re always running with somebody — and that helps massively,” Natalie explains. From Beginner Runner to Marathon Finisher Natalie joined Coulsdon Runners in September 2021 through an eight-week beginner running course. At the time, she couldn’t run continuously for more than a few minutes and was struggling with both fitness and mental health. “I didn’t feel great about myself,” she says. “I knew I needed to be outside, moving, and doing something for me.” Starting with a Couch to 5K-style programme, She progressed to: 5K group runs Improver courses 10K and 10-mile races The London Marathon Today, running is part of her daily routine — and she credits the club environment for making that possible. Why Group Running Improves Motivation and Performance Training consistency is one of the biggest predictors of running success. Running with others helps because: You’re less likely to skip sessions Long runs feel mentally easier Encouragement helps you push through tough moments When training for the London Marathon, Natalie completed every long run with someone from the club . “Those long runs are mostly mental,” she explains. “Having someone there encouraging you makes a huge difference.” Runners often join and leave runs at different points, meaning you don’t need someone running the exact same distance — just shared miles. Running at the Right Pace (Without Pressure) A common concern about running clubs is pace. Will it be too fast? Too slow? At running clubs with a focus on runners of all levels, runners are encouraged to run at their own pace , based on how they feel that day. Feeling strong? Run with faster runners and challenge yourself Feeling tired? Drop back and enjoy an easy pace “There’s no pressure to be a certain speed,” Natalie says. “You run how you feel, and that’s what keeps it enjoyable.” This flexibility helps runners avoid burnout and injury while still improving over time. Strength Training and Injury Prevention for Runners Running clubs aren’t just about running miles. Many also offer: Circuits Boxercise Strength and conditioning sessions Strength training plays a vital role in: Injury prevention Core stability Improving running efficiency “So many runners skip strength work and then wonder why they get injured,” Natalie explains. “Having it built into the club really helps.” Mental Health Benefits of Running with Others Running is proven to improve mental health — but running with others adds another layer of support . Knowing someone is expecting you can be the push you need to get out the door, especially during stressful or low-energy periods. “For me, running has helped massively with anxiety and stress,” Natalie says. “Even if it’s raining, you always feel better afterwards.” Solo runs and group runs both have value: Solo runs offer quiet headspace Group runs offer connection, laughter, and shared motivation The Social Side of Running Clubs Running clubs often become much more than just training groups. Friendships naturally form, both during runs and outside of them. Members meet up for: Social events Charity fundraisers Quiz nights and coffee meet-ups When Natalie ran the London Marathon, her biggest support team was her running club — with members moving around the course to cheer her on. “That support got me through the marathon,” she says. Supporting Beginners and Giving Back Now an experienced runner, Natalie regularly helps beginners on their first running courses. “I remember not being able to run for three minutes,” she says. “I want people to know they can  do it.” Helping others has become one of the most rewarding parts of her running journey. Is a Running Club Right for You? Not all running clubs are the same. Some focus on speed and competition, while others prioritise: Beginners and improvers Community and support Enjoyment over performance Finding the right club may take time — but when you do, it can completely change how you feel about running. Final Thoughts: Why Running Together Works If you currently run alone and feel stuck, unmotivated, or unsure how to progress, joining a running club could be the key. Running clubs provide: Motivation Structure Friendship Accountability Mental health benefits As Natalie’s journey shows, running together isn’t about being the fastest — it’s about discovering what you’re capable of, with support every step of the way. Have a listen to the podcast here

The Cap10k is Austin’s oldest annual race and a rite of spring event for Texans and visitors from around the county. Take the entire family and join thousands of runners and walkers alike as you blaze a trail through the unique cityscape of Austin by foot. There's plenty to see and the finish line festival is definitely worth the wait! The Destination Austin, the capital city of Texas has been one of the fastest growing cities in the US since 2010 and when you've run this race it's not hard to see why. The million who live here get to enjoy a city that is home to a wonderful ballet, world-class museums, one-of-a-kind shopping and beautiful outdoor spaces and of course live music, that it has a global reputation for. As well as being known as the 'Live Music Capital of the World' it also has unique attractions and world-class museums. Two of the best are The Contemporary Austin - Jones Center, a glittering work of art, located downtown that appears as if it’s floating in mid air. Its 8,000 square feet of space allows for seasonal, dynamic exhibits and educational events for everyone. And there's the Contemporary Austin - Laguna Gloria, an historical site situated on Lake Austin that showcases outdoor sculptures by renowned international artists in a magical landscape. For something different head to The Museum of the Weird on historic Sixth Street. It builds on Austin's reputation for being weird that sets it apart from other Texas cities. Inside you will find unusual attractions, such as, freaks of nature, Fiji mermaids and shrunken heads, that are guaranteed to spark anyone’s curiosity and imagination. Live music is everywhere in Austin. There are musicians performing all over town and they play outdoors at seasonal live music series and at world-famous festivals. There are more than 250 live music venues and it's difficult to know where to start. There's plenty for outdoor enthusiasts, from scenic trails to crystal-clear lakes. Whether you’re a hiker, biker or boater, you’re sure to find an activity to satisfy your passion here. With more than 300 days of sunshine and an average temperature of 68 degrees, there aren't many days when being outdoors is hampered by the weather. With the growth in population in recent years has come an explosion in the culinary scene in the City. Pretty much whatever you're after here you'll find it, whatever the budget. Congress Avenue Bridge at the start History The first Cap10K was held in 1978 when it had 3,400 participants. This grew dramatically and by year six there were 20,000. The following year it was the second biggest in the US a in 1987 there were 28,000! Over the next twenty years numbers declined and then plateaued, before increasing again from 2007. 23,000 were registered in 2019 before a predicted storm forced the event to be cancelled just before the start. Then the pandemic forced the cancellation of the next two. Race Organiser Ventures Endurance LLC When? The race is held annually in April Distances 10k Is there an Expo? There is a Health & Fitness Expo at the Palmer Events Center on Friday and Saturday before the race where bibs are to be picked up. There is also event merchandise and the latest running footwear, apparel, nutrition, technology and healthy lifestyle providers. How many runners? 20,000 Course There are six start groups, all arranged in corrals by predicted finish time. This is crucial in a big event like this. The first one goes off at 8.00am and the last one at 8.50am. All runners need to finish in 2 hours (that's from the time they run over the start line). As you'd expect it's super busy at the start, but really well organised. It's a point to point course and the finish is nice and close to the start. From the start on Congress Avenue Bridge, the first 2k is north east, initially along Congress Avenue through the center of downtown. At the 1k mark is the historic Paramount Theatre, host to one of many live music acts that perform as runners pass. This classical revival style structure was built in 1915 and was listed in the National Register of Historic Places in 1976. Ahead is the stunning Texas Capitol and home to the State Legislature. The Texas Capitol is widely recognized as one of the nation's most distinguished state capitols. It was placed on the National Register of Historic Places in 1970 and designated a National Historic Landmark in 1986. There is almost too much to take in at this point, with historical monuments seemingly every few metres. At the 2km mark is Waterloo Park and the stunning Moody Amphitheater. The Park is 11 acres of revitalized green space in the heart of downtown and features hike-and-bike trails, stunning Hill Country Gardens, welcoming gathering spaces and the 5,000-capacity Amphitheater that only opened in 2021. It's then left onto the six lanes of 15th Street, the beginning of the first set of rolling hills and two notable Austin towers. The University of Texas clock tower rises from the center of the campus , only six blocks away and the historic #6 Moonlight Tower, popularized by the movie “Dazed and Confused” featuring local favorite Matthew McConaughey. Approaching the 3k mark there is a long downhill to recover and at the intersection of Enfield Road there is one of the race’s most iconic photo locations; back across the city with tens of thousands of runners in shot. The course then narrows and enters the Clarksville Neighborhood. This was once a location of slave quarters for some of the enslaved people who worked for Governor Elisha Pease. In 1865, after the emancipation in Texas, Governor Pease gave some of his land to former enslaved workers, hoping they would continue to work on his property as freedmen. Six years later Charles Clark, a former enslaved man, purchased two acres of land and built a house on what is now West Tenth Street. After the race head back and check out some of the buildings still standing from Clarksville’s origins, like Hezikiah Haskell House. The highest point on the course is just past the 4k mark, only 119-feet about the starting elevation. This historic neighborhood is home to the Treaty Oak, a 500-year-old Texas live oak tree, one of fourteen that used to stand here. There's a left turn at the 5k mark as the course heads south west under MoPac Expressway. Turning onto Winsted Lane the course narrows down by half again and then its through the Tarrytown Neighborhood towards the river. There are then two quick turns onto Lake Austin Boulevard and then Veterans Dive before dropping down to the river. The course terrain flattens over the next segment of the course as runners pick up the tempo and make a sweeping loop around the Stephen F. Austin High School campus. Making a narrow turn eastbound onto West Cesar Chavez sends runners back into downtown along the northern shoreline of the Colorado River. At the 8k mark it's under the arches of the Lamar Boulevard Bridge and then a kilometer later it's past Block 185. Completed in 2021, at 591 ft, the tower's curtain-wall glass façade curves away from the creek, giving the building a sailboat like appearance. Two short blocks later the course turns onto the South First Street Bridge and from here the finish line on Vic Mathias Shores is in sight. It's full of cheering spectators here and a great welcome as runners turn onto the four lane West Riverside Drive. After crossing the finish line, it's through the finish corral, within Butler Metro Park,and then onto the Finish Line Festival where there's plenty of free food and drink and a really upbeat vibe. The finish area at Butler Metro Park What's unique? Running downtown in Austin on traffic free roads. Do charities benefit? The event has partnered with the Austin nonprofit community for the past 30 years. Beginning in 1993 the Capitol 10K race donated from its event to local community non-profit organizations. The City of Austin Hike & Bike Trail received the first donation and through the years 20 organizations have received funds each year. To date well over $3m has been donated to the Austin community. Our verdict There is nothing quite like a major running event and when it's in a city like Austin, with such a great course, there are few reasons not to do it. The crowds are great, and the organization is excellent so give it a go as soon as you can. How to register Online via the race website. It may well sell out and it does get more expensive the closer you get to race day. Race website https://www.cap10k.com/

Ben Gregoriou shares his journey to the Great North Run. From his first steps into running to fundraising for the Silver Star Maternity Fund charity, race-day challenges, and future goals, Ben’s story highlights the motivation, community, and emotion behind every mile. Ben wouldn't be here if it wasn't for Prof Christopher Redmond at the Silver Star Unit in Oxford, who passed away in August 2024, so raising money for the charity from this run was especially important. HAVE A LISTEN TO THE PODCAST HERE When Ben Gregoriou lined up in the green wave of the Great North Run, he wasn’t just chasing a finish time. He was running in gratitude—for the care that saved his life, and for the community that helped him raise over £800 (and counting) for a cause close to his heart. In this Runner Stories feature from Sapphire Running Zone, Ben shares how he went from running for general fitness to completing one of the world’s most iconic half marathons—and why this race meant far more than a medal at the finish line in South Shields. A Personal Reason to Run Ben only got into running four or five years ago, initially “purely just for fitness and health reasons.” But as his confidence and race experience grew, entering the ballot for the Great North Run felt like a natural next step. When he secured a place, he decided to make it count. After considering several worthy causes, Ben chose to fundraise for the Silver Star Maternity Fund at Oxford Hospitals—the neonatal unit connected to his own start in life. “I was actually born six weeks premature… my mum had preeclampsia when she had me and also unfortunately lost two babies prior to having me. So it seemed like a bit of an apt choice to begin where it all started.” It’s hard to imagine a more powerful motivation. As Ben later reflected: “I wouldn’t be here without them really.” That sense of gratitude fuelled both his training and his fundraising efforts. A 20-Week Journey to the Great North Run Start Line Ben committed to a structured 19–20 week training plan, incorporating the Great North 10K as a key milestone along the way. The 10K helped him set a new PB and build confidence ahead of stepping up to the half marathon distance. His longest training run? 20km outdoors—just shy of the full 21.1km race distance. Interestingly, Ben also became a strong advocate for treadmill training, clocking up to 16–18km on the belt. “I think a lot of people aren’t particularly a fan of treadmill runs, but I think they play an integral part really in that training process.” By combining outdoor endurance runs with treadmill tempo sessions and strength work, he arrived at race week feeling prepared—though the nerves still crept in on the morning itself. Race Day: 60,000 Runners and Rolling Roads With around 60,000+ runners taking part, the scale of the Great North Run is a shock to the system—especially after months of solo training. Ben described the early part of the race, including the iconic Tyne Bridge crossing, as electric. But the course itself is more challenging than many first-timers expect. “It’s not by any means flat,” he explained. The gradients are rolling and relentless—never brutally steep, but rarely giving you full recovery. The first half felt strong. The second required digging deep. He hadn’t trained much with race nutrition and quickly realised the rolling course demanded more energy than expected. Thankfully, the North East crowd came through—offering sweets, orange segments, and encouragement throughout. As the miles ticked down and the sea came into view near South Shields, he remembered the advice he’d been given: don’t kick too early. The final straight, lined with supporters and with friends and family waiting near the 400m mark, carried him home in 2 hours 13 minutes—a result he’s proud of for his first half marathon. Fundraising Momentum—and a New Target Originally setting a £500 fundraising goal, Ben has already surpassed £800 through social media outreach, word of mouth, and the generosity of friends, family, and colleagues. “The kindness and generosity of people who I know and don’t know so well has been fantastic.” Now, the £1,000 mark is within reach. Unlike many runners who secure charity places, Ben entered through the ballot—meaning every pound raised goes directly to the cause rather than covering an entry fee. For him, the motivation goes beyond numbers: “If anyone’s considering doing something like the Great North Run… even if you get in with a ballot place, do it for charity.” What’s Next? Is a marathon on the cards? “Never say never,” Ben says. While a full marathon might feel like a stretch right now, another half marathon—and a sub-2-hour attempt—could well be next. Considering he only started running in the last five years, it’s already been a remarkable progression. From a premature baby in a neonatal unit to crossing one of the UK’s most famous finish lines, Ben’s story is a powerful reminder that running isn’t just about pace—it’s about purpose. And sometimes, the most meaningful finish lines are the ones that bring you back to where your journey began. HAVE A LISTEN TO THE PODCAST HERE

If you’ve ever worried you’ll be the slowest runner at an event, Emma Moore wants you to know two things: you’re not alone—and finishing at the back can be one of the most powerful places to be. In a conversation with Tim Rogers from the Sapphire Running Zone, Emma (based in South Wales and working at Wales Air Ambulance) shares a refreshingly honest take on what it’s like to be a self-described “back of the pack runner.” Her story includes a first half marathon that went wildly off-plan, the reality of running anxiety, and why “success” has nothing to do with where you place. Have a listen to the podcast here This is for the runners who are nervous, slower, new, returning, or simply tired of feeling like they don’t belong. Meet Emma Moore: “Proud of Back of the Pack Running” Emma’s running journey began with her first real consistency in January 2024 , starting from Couch to 5K and building toward her first half marathon by June. Since then, she’s completed three half marathons , raised significant funds for charity, and become even more convinced that running isn’t reserved for fast people. She also brings a unique angle: she’s worked in fundraising and sports engagement for years, supporting runners and community participants—so she understands the event world from both sides. The First Half Marathon: “Almost a Dreadful Mistake” Emma’s first half marathon wasn’t exactly a triumphant victory lap. It started as a Christmas gift: her best friend bought her an entry to the Southampton Half Marathon (June 2024) and even helped get her into a running club—basically calling her bluff in the most loving way possible. But race day brought a perfect storm: a warm day, a looped course (six laps), and the emotional impact of being overtaken again and again. About 8km in, Emma experienced a debilitating panic attack and ended up on the floor, overwhelmed. Still, she finished. It took just over three and a half hours . She came last—by a lot. And she got her medal anyway. “In the slower running community, some of us have an acronym, DFL, which is dead flipping last. And that is exactly where I ended up.” Running Anxiety Is Real (and More Common Than You Think) Emma’s explanation of the panic attack will resonate with anyone who’s ever spiralled mid-run. She describes being with her sister (a strong runner), the tail runner misunderstanding where they were on the course, and her brain doing what anxious brains do: catastrophising. She thought she was about to be told she didn’t belong. “My brain was tremendously unkind to me and I thought that they were coming back to tell me… you’ve got no business being here.” What happened next is the kind of race-day humanity you rarely hear about: the tail runner and stewards supported her, let her continue, and stayed with her. On the final lap, marshals literally packed up and joined them. Emma didn’t just finish—she finished with an escort. “On my final lap… it felt like a lap of honour.” Tips for Nervous First-Time Runners (From Someone Who’s Been There) Emma’s advice is practical, kind, and experience-tested: Prepare—but don’t punish yourself She references a quote she loves: if you carry the weight of missed training runs to the start line, you’ll start heavy. Eat breakfast She’s blunt about it (and right). Running long without breakfast can turn nerves into a full-body shutdown. Reframe “last place” Emma describes finishing last as unexpectedly uplifting—because the finish line support is often incredible for back-of-pack runners. DNF vs DNS Not finishing isn’t shameful. Starting matters. “A DNF is a heck of a lot more impressive than a DNS.” Fundraising and Running: Why Your Story Matters More Than Your Pace After Southampton, Emma decided to run Cardiff Half Marathon for Wales Air Ambulance. She set a fundraising target of around £250 —and raised about £900 . Her biggest fundraising lesson is simple: story beats speed . She leaned into honesty: the panic attack, the nerves, the reality of struggling. People related. And every donation became fuel during training. Emma also shares a smart insight for repeat events: after you’ve done a half marathon a few times, people may assume it’s no longer a challenge—so fundraising can require more creativity (quizzes, bake sales, or unique hooks). One of her favourite ideas? A fundraiser who let donors add songs to the “worst running playlist,” turning sponsorship into something funny and interactive. Progress Without Pressure: 3 Half Marathons, 3 Different Lessons Emma’s timeline shows growth without pretending it’s linear: Southampton Half (2024):  panic attack, finished DFL, huge emotional rollercoaster Cardiff Half (for Wales Air Ambulance 2024):  ran while unwell with a chest infection; tough experience, still finished Cardiff Half (for Hope Rescue 2025):  aimed for sub-3 hours and hit 2:57 , even after soaking her phone and losing her “perfectly curated playlist” Her takeaway is the one most runners need to hear: Running doesn’t have to be only for people who are fast. What’s Next for Emma? (And Why Events Keep You Consistent) Emma’s next event is Cathedral to Castle (10 miles)  in April—chosen partly because she knows she’ll “tail off” without something on the calendar. She also has a ballot place for the Cardiff Half Marathon . Longer-term, she thinks fundraising may eventually mean attempting a marathon—not because she needs to prove anything, but because it would be a meaningful new challenge. She also speaks to a bigger point: there’s an entire online community of slower runners, cheering each other on, and it’s bigger than people realise. The Real Point: Running Belongs to Everyone Tim wraps up by thanking Emma for bringing a perspective that doesn’t get enough airtime. The culture of running can sometimes over-focus on pace and performance—but for most people, the win is showing up, doing the hard thing, and becoming the kind of person who keeps going. If you'd like to join Emma and raise funds for Wales Air Ambulance you can find out more here. Have a listen to the podcast here

The SKECHERS Hot Chocolate Runs series is one of the few 'novelty' events to survive Covid. Under new ownership it's still the same format and operates in multiple cities across the US. 10 mile, 15km, 10km, or 5km events held in the colder months, they are a great way to experience running on closed roads in some great locations and have some real fun at the same time. The post race goodies are awesome! The best race swag in running? Photo courtesy of SKECHERS Hot Chocolate Run What? If you love chocolate and you live in the US you need to be looking at one of these events. Held in the fall and winter months in some of the country's biggest cities they are well organised road races from 5k to 10 mile, but with a difference. Everything is themed chocolate and the treats at the end are all focused on our favorite snack. Running and chocolate; a perfect combination! Thanks to the pandemic the virtual series has remained. It was a replacement, but now it compliments the series that runners aren't limited to the physical venues. Importantly, although can be loosely called novelty runs, they are serious events. USATF sanctioned courses they have accurate timing chips and there are wave starts for larger events, with preferred start corrals for qualified participants. History The first Hot Chocolate event took place in 2008 in Chicago. Three years later, the series expanded to multiple cities across the country for the first time. Today, the Hot Chocolate Series consists of 17 live events across the country and a virtual event so runners from across the world can enjoy the Hot Chocolate run experience from anywhere. The Hot Chocolate Runs are known as America’s sweetest race. The series is widely regarded for its award-winning goodie bags featuring premium swag and tasty chocolate treats. Race Organiser Ventures Endurance Events. They also operate a number of marathons and half marathons across the country, including events in Fargo, Milwaukee and Portland Heading off in the search for chocolate: Photo courtesy of SKECHERS Hot Chocolate Run When and where? The events are held between October and April each year in major cities across the US, including San Francisco, Dallas, Chicago, Seattle and Tampa. Distances 5km, 10km, 15km or 10 mile Is there an Expo? Each event has an expo where runners need to collect their race day packet and race swag. There is a merch shop for exclusive Hot Chocolate Run swag and vendors showcasing running gear and supplements to prepare for race day. There is a lot of chocolate both to buy and sample! How many runners? 150,000 across the series. Heading down North Michigan Avenue in Chicago: SKECHERS Hot Chocolate Run Course The Hot Chocolate Runs are held in some quality locations. The Chicago event for example is held within Grant Park, the home of the Chicago Marathon, with all distances starting at 7.30am the 15k starts and finishes in the Park and takes in Lake waterfront and some of its famous landmarks like the Chicago Theatre and Millenium Park. In San Francisco it all happens in Golden Gate Park and in San Diego it's Petco Park, another fantastic downtown location. Whichever event you choose you're pretty much guaranteed a gold medal location for the start and finish. Talking about the finish, what would a Hot Chocolate Run be without the chocolate? The sweetest award awaits you at the finish line. There's a finisher mug overflowing with chocolate fondue, dippables, and, of course, the famous hot chocolate. And there's the quality chocolate themed finishers medal. Hot Chocolate Run kits are choc-full of goodies, including an exclusive jacket and finisher’s medal that will make you melt are included with every Hot Chocolate Run registration. What's unique? The chocolate. There is no event that offers such a tribute to chocolate than these events. Do charities benefit? Ventures Endurance supports a number of non-profits through their official charity program. Their official charity parter is Special Olympics. You can of course raise money for whichever charity you prefer. Our verdict This is a really cool series that gets its marketing and its delivery spot on. The theme is great, the courses are good and the chocolate swag is everything it says it will be. The colder the day the better and then you really feel the benefit of the hot chocolate! The races are generally fun to be involved with and there is much more relaxed atmosphere than in many events of similar distances. There are also free photos for all runners, which really helps spread the message on social media. How to register Online via the website. Race website https://hotchocolate15k.com/

Running the London Marathon is a dream for many athletes — but for Matt, it became a powerful test of resilience, planning, and heart. In this Bitten By the Running Bug podcast, Matt shared his full London Marathon experience after running for the charity Scoliosis Support and Research . From a perfect training block to battling intense heat on race day, his story is one that many marathon runners will recognise. HAVE A LISTEN TO THE PODCAST HERE Marathon Training: 22 Weeks of Consistency and Personal Bests Matt followed a structured 22-week marathon training plan , and by his own admission, it went almost too well. No injuries No niggles Consistent long runs Regular personal bests Each week built confidence, and the structure suited him perfectly. “I just follow the plan like a robot — it tells me what to do and I do it.” The only difficult phase came during the taper, where he felt flat and restless — something most marathon runners experience. But overall, his preparation couldn’t have gone better. However, one concern lingered: running in hot conditions. Matt already knew from training that heat wasn’t his strength. When the weather forecast showed high temperatures for marathon day, nerves started creeping in. London Marathon Weekend: The Excitement (and Too Many Steps) Matt travelled down from Derby to London on the Saturday before the race. Thanks to a friend collecting his race number earlier in the week and being part of the Team Green bag drop initiative , logistics were smooth. But despite trying to rest, London had other plans. Between tube stations, sightseeing, and getting to the finish area, Matt and his friends accidentally clocked up around 20,000 steps  the day before the marathon — far from ideal marathon preparation. Still, the atmosphere was incredible: Seeing the kids’ races at the finish line Dinner with friends and family The buzzing streets of Soho Trying to sleep early while the city celebrated was a challenge — but eventually, it was time for race day. Race Morning: Early Start, Wave Two, and Rising Heat With two very young children at home, Matt was already awake before his alarm. After coffee, porridge, and multiple gear checks, he headed to the start area early — a smart move as trains were packed with runners. Matt started in Wave Two (Team Green)  with a start time just after 10am. Even while waiting, the heat was noticeable. The marathon was already shaping up to be tougher than expected. The First Half of the London Marathon: Crowds, Landmarks, and Adrenaline The race began with pure excitement. Matt even sprinted briefly off the start line hoping to be spotted on TV — before quickly realising he needed to slow down. Early miles were filled with: Gospel choirs DJs on corners Drummers Thousands of cheering spectators Every turn brought noise and energy, making it hard not to speed up. By the first water station, Matt drank the whole bottle — and instantly regretted it. His mouth was dry again by the second station, so he changed tactics and carried water between stops. Around mile five, the heat became serious. Matt had set his Garmin watch with a 3:50 marathon target , but he knew chasing it in those conditions would likely end badly. So he made a smart move:👉 He changed his watch screen so he couldn’t see the predicted finish time. From that point on, the goal became simple — run by feel. Passing landmarks like Cutty Sark  and running over Tower Bridge  was unforgettable. The roar of the crowd and the buzz among runners lifted everyone. Seeing family and friends along the route gave him a huge emotional boost. Canary Wharf and the Tough Middle Miles As Matt headed toward Canary Wharf and the Isle of Dogs, he began seeing faster runners coming back on the opposite side of the road. It was a strange moment — realising there was still so far left to go. Despite hearing that this section is often quiet, this year’s marathon had huge crowds everywhere, which made it far more manageable. However, one section stood out as particularly tough — running underneath the overhead rail line leaving Canary Wharf.Then came the long stretch along the Embankment. Straight. Exposed. Mentally draining. This is where many runners begin to feel the real marathon challenge. Using Headphones to Push Through Miles 16–21 Matt hadn’t planned on using music, assuming the crowd atmosphere would be enough. But around mile 16 , the heat was overwhelming and his energy was dipping. He put on his London Marathon playlist and zoned out just enough to keep moving forward. The music helped him push through some of the hardest miles. He took the headphones out again around mile 21 to make sure he could hear his sister cheering — another emotional boost when he needed it most. Marathon Nutrition Strategy: What Worked (and What Didn’t) Matt stuck closely to his fuelling plan: Gels taken on schedule Water at every station Sipping steadily between stops He noticed many runners struggling near the Lucozade stations — some being sick or sitting on the floor with sticky puddles beside them. Whether it was the heat or lack of practice with it, Matt chose to stick with what he knew. A great reminder:👉 Never try new nutrition on race day. The Final Miles: Pure Determination Matt didn’t experience a magical second wind. Instead, he relied on grit. After mile 23, his pace dropped significantly — around two and a half minutes per mile slower  than earlier in the race. On top of that, weaving through crowds meant his watch recorded an extra 0.4 miles , making the finish feel even further away. But Matt had one rule: He would not walk. Even at a slow shuffle, he kept running. Photos from those final miles showed the struggle — face grimacing, determination written all over him. Big Ben, Buckingham Palace, and the Finish Line Emotions Seeing Big Ben meant the finish was close. Matt checked his watch again and realised he’d be just over four hours — not the time he’d hoped for. But at that stage, it didn’t matter. The iconic run past Buckingham Palace and down toward the finish line was overwhelming. He felt tears coming, tried to hold them back, then finally crossed the line. Grabbing his shirt where the Scoliosis Support & Research charity logo sat, emotions hit hard. “I couldn’t believe it when I finished. I was so happy.” Fundraising Success for Scoliosis Support and Research Instead of just posting donation links, he: Shared running videos Went live during training runs Made supporters feel part of the journey His workplace alone raised nearly £600 , and by marathon week he had reached around £2,750 , with more donations still coming in — even from strangers on social media. His original target was far lower, making the achievement even more impressive. Matt’s Top Marathon Tips for Future Charity Runners If you’re planning to run a marathon — especially for charity — Matt’s advice is gold: ✅ Don’t walk loads the day before ✅ Stick to familiar shoes, gels, and drinks ✅ Train long runs exactly like race day ✅ Use the crowd for energy ✅ Have friends and family on course if possible ✅ Trust your training — you will finish What’s Next for Matt? Like many marathon runners, Matt’s first thought was: “Never again.” Shortly after? He entered the ballot for next year. He’s determined to break the four-hour marathon barrier , and has races lined up including: Derby Half Marathon Derby 10 Mile He also dreams of one day running a marathon dressed as a baby — inspired by his son Rory, who was born early and spent time in neonatal care. Final Thoughts: A Marathon to Remember Matt may not have hit his target time, but he achieved something far bigger: He battled extreme heat He never stopped running He raised thousands for charity He experienced the magic of the London Marathon His story is proof that marathon success isn’t just about the clock — it’s about resilience, heart, and finishing what you started. HAVE A LISTEN TO THE PODCAST HERE If you'd like to support Scoliosis Support & Research you can find out more here

In a recent episode of the Bitten By The Running Bug  podcast, host Tim sat down with Wilson Kriegel, an entrepreneur, endurance athlete, mountaineer, and passionate fundraiser whose life story is nothing short of extraordinary. From a childhood marked by trauma, instability, and chronic depression to a life built on discipline, purpose, and extreme challenges, Wilson’s journey shows the incredible power of movement, mindset, and meaning. HAVE A LISTEN TO THE PODCAST HERE From Survival to Strength Wilson’s early life was far from easy. Taken from his mother at a young age following a difficult divorce, he grew up moving between more than 48 homes. Anxiety, depression, and suicidal thoughts were part of his daily reality. Everything began to shift when he moved to the U.S. at 16 and discovered sport. Basketball, soccer, track, and eventually running introduced him not only to physical challenge — but to community, support, and the chemical and emotional benefits of movement. “It was my first experience of difficulty mixed with joy. Exhaustion mixed with peace.” Running, in particular, became a lifeline. His first race happened almost by accident — a brutal 10K in Central Park after a late night out — but the atmosphere, the cheering, and the sense of accomplishment lit a spark that never went out. The “Man of Steel” Mindset Growing up, Wilson found escape in superhero stories — especially Superman. In his darkest moments, the idea of becoming strong, resilient, and unstoppable wasn’t just fantasy. It became a blueprint. But over time, his definition of strength evolved. “Being Superman isn’t about being made of steel. It’s about vulnerability and humility — and still doing impossible things anyway.” Transformation came gradually. In college, he rebuilt his body, going from 140 pounds to a powerful, muscular frame. That physical change showed him what was possible. From there, he began setting bigger and bigger challenges. From Marathons to Extreme Endurance What started with 10Ks soon escalated into: 30–40+ marathons Hundreds of half marathons Ultramarathons Month-long mileage challenges (460 miles in a single month) Rim-to-rim-to-rim runs across the Grand Canyon High-altitude mountaineering expeditions (including Denali — twice) Now in his 50s, Wilson is tackling some of the world’s toughest endurance races, including multi-day desert ultras and 100K+ mountain events. And he’s doing it while building companies — eight venture-backed startups, including multiple successful exits and unicorns. Running, he says, has been the foundation of everything. “Training is my religion. Six or seven days a week for 30 years. It stabilizes me emotionally, physically, chemically — it multiplies who I can become.” The Power of Presence One of Wilson’s favorite aspects of extreme challenges isn’t just the achievement — it’s the mental state they create. In intense physical environments, the brain shifts into deep focus and flow. Breathing, movement, and effort bring a rare sense of peace. “Presence is freedom. When you’re fully in the moment, there’s no room for anxiety or depression.” For someone who spent years battling mental health struggles, those moments of clarity are priceless. Turning Miles into Meaning: Fundraising Through Running About five years ago, Wilson added a new dimension to his racing: fundraising. What began with running a marathon for a cancer charity quickly grew into a major mission. Over the past decade, he’s raised — and personally donated — around $1 million  for causes including: Children’s education and at-risk youth Cancer research Foundations supporting disabled athletes He’s served as an ambassador, trustee, and hands-on participant — even pushing disabled athletes through marathons and triathlons. For Wilson, fundraising isn’t just about money. It ’s about purpose. “When you race for something bigger than yourself, everything changes. The pain means more. The effort means more.” How He Successfully Raises Money: some of his fundraising masterclass Wilson shared some practical fundraising lessons in his fundraising masterclass that anyone can use: 1. Lead by example He always donates first — often covering a third to half of the total target himself. 2. Use multiple channels Social media posts and training updates Direct messages to close contacts Emails with photos and race context 3. Tell a story People respond to: Big challenges meaningful causes visible effort 4. Ask boldly (even when it’s uncomfortable) Most people donate immediately or not at all — so clarity and confidence matter. 5. Accept reality Not everyone will care — and that’s okay. What matters is the impact you do make. His Message to Everyday Runners For anyone already training for a half marathon or marathon but not considering charity running, Wilson’s advice is simple:You’re already doing something hard.Why not make it matter even more? “Think about your life — family members, friends, people affected by illness or disability. For the same effort, you can challenge yourself and change someone else’s life too.” Even raising a few hundred pounds can make a difference. And beyond money, you’re raising awareness, community, and humanity. Gratitude Through Running One of Wilson’s most powerful reflections was about gratitude. The ability to run — to choose discomfort, to have time, health, and opportunity — is something many people don’t have. “There’s a lot to be grateful for just being able to put your trainers on.” Pair that gratitude with giving back, and running becomes more than fitness. It becomes a force for change. Final Thoughts Wilson’s story is a reminder that: Movement can heal discipline can transform purpose can multiply impact From a childhood of pain to a life of extreme challenges and generosity, he truly embodies what it means to become your own superhero. Not through invincibility — but through resilience, vulnerability, and showing up every day.And as he continues to tackle some of the world’s toughest endurance races, one thing is clear: For Wilson, every mile isn’t just about pushing limits. It ’s about lifting others along the way. Wilson has supported these great charities, amongst many others: Rise Alliance For Children -  Early stage education using science based play learning in environment of trauma and displacement. They have over 40,000 children in our school programs in 8 countries through more than 150 local partners. He is a Board member and has raised six figures for the charity during his challenges.   Kyle Pease Foundation -  focused on inclusion of young athletes with disabilities into sports. Over 140 disabled athletes over 1300 finish lines crossed in 2024. He has raised and donated nearly $40,000 over 2 years racing 10+ times    ZERO Prostate Cancer has supported millions of people at risk, diagnosed, and their families. As the voice of the prostate cancer community, ZERO has led the way in prostate cancer advocacy and support - with an urgent focus on breaking barriers to survival by closing gaps in diagnosis, treatment, and care. He has raised over $25,000 over several races. HAVE A LISTEN TO THE PODCAST HERE

HAVE a listen to the podcast here Introduction: Starting a running journey can be both exciting and daunting, especially for beginners aiming to reach their first 5K. In this episode of the Don't Forget Your Gels podcast, Tim Rogers sits down with Mark White, founder of The Grateful Mile and Daily Five, to explore how to make that initial leap into the world of running and the importance of integrating mindfulness along the way. Understanding the Journey to 5K: Mark White, currently located in sunny Dubai, speaks passionately about the common thread in his work: making fitness accessible for everyone. He emphasises the need for low barriers to entry in the overwhelming world of fitness information. The Grateful Mile, one of his projects, encourages individuals to attach movement to gratitude by inviting them to walk or run a mile daily. This approach allows participants to appreciate their surroundings and transform their perspective, even on tough days. Mark shares the inspiring story of Ivor, who transitioned from being a complete novice to training for the Marathon des Sables, a gruelling 280 kilometre marathon across the Sahara Desert. Ivor’s journey began with a simple 5K, where Mark's community interest company provided the encouragement and structure needed to help him succeed. Their collaboration illustrates the importance of community and support in achieving personal goals. Taking the First Step: For many aspiring runners, the biggest challenge is simply getting out the door. Mark reflects on his own beginnings, describing how he found himself running to quit smoking. He suggests that those new to running should not put pressure on themselves to achieve specific goals initially. Instead, they should focus on the joy of movement. A key takeaway from the podcast is the idea of consistency; it’s crucial to commit to a routine without overwhelming oneself. Mark encourages beginners to embrace the walk-run method, gradually increasing the running intervals as they build confidence. He stresses the importance of making the experience enjoyable to foster a desire to keep returning to it. He shares his personal mantra: "Don't leave before the miracle happens," reminding listeners that persistence will eventually lead to a rewarding experience. Incorporating Mindfulness and Holistic Approaches In addition to running, Mark integrates mindfulness into his training, allowing for a more holistic approach to fitness. By focusing on being present during runs, he emphasises the benefits of appreciating the environment and practicing gratitude. He advocates for tools such as meditation, visualisation, and light exercises like mobility drills to support mental well-being alongside physical training. Key Takeaways From Mark's insights, it's clear that starting a running journey is not just about physical exertion but also about cultivating a positive mindset. Beginners should aim for consistency, embrace the walk-run method, and integrate mindfulness to enhance their experience. Remember, every step counts, and with each run, you’re not just building endurance but also gratitude and resilience. Listen to our Beginner's Guide to Running Your First 5k. Who knows where it will take you! HAVE a listen to the podcast here To find our more about the Daily Five and the Grateful Mile click on the logos below.

Welcome to the world of running, where the joy of hitting the pavement can sometimes be overshadowed by the risk of injuries. In this first part of our podcast series on physios and injuries, we delve into the vital topic of running injuries, exploring when to push through discomfort and when to seek professional help. Join us as we speak with expert physiotherapist Gary Bissell, who shares invaluable insights on managing running-related injuries. HAVE A LISTEN HERE The Importance of Stress in Running Running is not just about putting one foot in front of the other; it involves applying the right amount of stress to your body to facilitate growth and adaptation. According to Gary Bissell, the key to successful training lies in understanding that stress can lead to both improvement and injury. He explains that while the cardiovascular system adapts quickly to training, other body structures such as tendons and ligaments take longer to adjust. This disparity can lead to injuries if runners increase their training load too quickly. A famous guideline known as the "10% rule" advises that runners should only increase their mileage by 10% per week to avoid overloading their bodies. The Role of Rest in Recovery Many runners struggle to understand the critical role of rest in their training schedules. Gary emphasises that rest is not just a day off; it's a crucial period for the body to recover and adapt to the stresses placed upon it during training. For novice runners, incorporating rest days into their training plan is essential for preventing injuries. He highlights that during sleep, significant recovery processes occur, including the release of growth hormones that help strengthen bones and muscles. Runners who neglect rest may find themselves at a higher risk of injuries, particularly if they are not getting enough restorative sleep. Recognising the Difference Between Discomfort and Injury As runners, it's common to experience discomfort or soreness, but distinguishing between normal sensations and potential injuries can be challenging. Gary introduces the concept of Delayed Onset Muscle Soreness (DOMS), which typically occurs 24 to 48 hours after a new or intense workout. While some soreness is expected and indicates adaptation, excessive pain or localised discomfort may signal an injury. Runners are encouraged to monitor their symptoms closely and seek professional advice if discomfort persists or worsens. Load Management and Listening to Your Body Gary stresses the importance of load management, especially for beginners who may be eager to ramp up their training. It's crucial to listen to your body and be mindful of how much stress you're placing on it. If you notice persistent soreness or unusual pains, it may be time to reassess your training plan and make adjustments. Elite athletes often track their physical sensations daily, and beginner runners can benefit from adopting a similar practice to help prevent injuries. Key Takeaways In conclusion, understanding how to navigate running injuries is essential for all runners, whether you're a seasoned athlete or just starting. Remember to apply the right amount of stress to your body, prioritize rest for recovery, and be mindful of the signals your body sends you. By following these principles, you can enjoy a healthier, injury-free running journey. HAVE A LISTEN HERE Situated within ProHealth Clinic, ProPhysio offers specialist care for sports and running injuries, alongside expert treatment for a wide range of musculoskeletal conditions. We combine advanced biomechanical assessment with precision hands-on therapy and individually tailored rehabilitation programmes to address the root cause of injury and optimise long-term performance. Our modern clinic provides discreet, professional surroundings, easy access and ample parking, with early and late appointments available to suit busy schedules. 5 Greenfield Lane Hoole Chester CH2 2PA Tel : 01244 350550 email: reception@prophysiouk.co.uk Medical and Liability Disclaimer This podcast is provided for general information and educational purposes only. It does not constitute, and should not be relied upon as, medical advice, diagnosis, or treatment. The content is of a general nature and is not intended to address individual circumstances. Listeners should always seek independent advice from a suitably qualified and regulated medical or healthcare professional before taking or refraining from any action in relation to their health, injuries, or physical activity. Reliance on any information provided in this podcast is entirely at the listener’s own risk. To the fullest extent permitted by law, neither The Sapphire Running Company nor ProPhysio UK, nor their respective directors, officers, employees, contractors, or guests, shall be liable for any loss, injury, damage, or adverse outcome (whether direct, indirect, consequential, or otherwise) arising out of or in connection with the use of, or reliance upon, any information contained in this podcast. Nothing in this disclaimer is intended to exclude or limit liability where such liability cannot be excluded or limited under applicable law.

In the world of running, every mile can tell a story, and for Adam Dixon, every step is not just about personal achievement but also about making a difference. In this episode of the Bitten By The Running Bug podcast series, Adam shared his journey as both a runner and as the Running and Challenge Manager at the Alder Hey Children’s Charity, revealing valuable lessons learned along the way. HAVE A LISTEN TO THE PODCAST HERE Adam's Running Journey Adam's running career took a serious turn during the lockdown, when he embarked on the Calendar Club Challenge. This challenge requires participants to run a kilometre for each day of the month, culminating in 500 kilometers over 31 days. Adam embraced this challenge, raising over £5,000 for Alder Hey, one of Europe's busiest children's hospitals, emphasising how the experience offered not just physical endurance but also a sense of purpose. The Structure of a Training Week Training for a sub-three-hour marathon demands a well-structured weekly plan. Adam shares that his training week includes a mix of easy runs, interval training, long runs, and strength workouts. For instance, a typical week might involve a 35-mile regimen, with specific emphasis on hill training in Liverpool, which he considers essential for marathon prep. He reminds beginners that while speed work is crucial for experienced runners, novices should focus on simply completing their runs. Strength Training and Injury Prevention Adam's training includes regular strength sessions, which he finds vital for injury prevention and overall performance. He chooses to attend strength classes rather than hitting the gym alone, favoring lower body workouts that enhance his running power. Adam emphasizes that strength training is not just for elite runners; it’s a fundamental component for all runners aiming to stay injury-free. The Challenge of Running Across England One of Adam's most remarkable feats was running across England—a gruelling 208 miles over seven days. With limited preparation time, he managed to carry all his supplies and complete the challenge, raising over £6000 for three children's charities. His story of encountering supportive strangers along the way highlights the power of community and the impact of running for a cause. Key Takeaways Adam Dixon's journey illustrates that running is not just a personal endeavour but a powerful means of creating change. Through his challenges, he has shown that with the right mindset, structured training, and community support, runners can achieve both personal goals and contribute to meaningful causes. His experiences serve as an inspiration for runners at all levels to embrace their passion for running while considering how they can give back to their communities, through a series of fundraising wins. f you'd like to support Alder Hey Children's Charity you can more about their running events here  HAVE A LISTEN TO THE PODCAST HERE

From Lockdown Runs to 10K Triumph: Izzy Hunter's Inspiring Journey Have a listen to the podcast here Introduction In the midst of lockdown, Izzy Hunter embarked on a journey that would not only transform her fitness but also her life. What began as a simple attempt to stay active during a global pandemic evolved into a powerful story of resilience, community support, and personal triumph. Diagnosed with scoliosis, ran her first 10K in 30-degree heat and raised £1,655 for the Scoliosis Support & Research charity. Listen to her inspirational running story and learn how she turned a running challenge into a powerful fundraising achievement. The Beginning Izzy's running journey started during lockdown when she decided to join the 5K challenge for the NHS. Despite the initial struggle, she was determined to conquer the 5K with ease. Over time, she transitioned from treadmill runs to outdoor park runs, setting her sights on a 10K race. Overcoming Challenges Running wasn't just about fitness for Izzy; it was a testament to her strength in overcoming scoliosis. Diagnosed at 12, she underwent spinal fusion surgery at 14. The surgery, which involved inserting titanium rods and screws, was a turning point, allowing her to pursue physical activities without limitations. The 10K Race Izzy chose the Walgrave 10K, a local race coinciding with the 10th anniversary of her surgery. The race was challenging, with steep hills and scorching heat, but Izzy's determination and the support of her friends and family saw her through. Her boyfriend ran alongside her, providing encouragement and support. Fundraising for a Cause Izzy's race wasn't just a personal milestone; it was an opportunity to give back. She raised nearly £2,000 for the Scoliosis Support and Research charity, a cause close to her heart. Her fundraising journey was fueled by social media, where she shared her training progress and the significance of the charity. Conclusion: Izzy's story is a testament to the power of setting personal goals and the impact of community support. Her journey from lockdown runs to a 10K triumph is an inspiration to anyone facing challenges, proving that with determination and support, anything is possible. Listen to this podcast and see how you can fundraise at your next running event with Izzy Hunter's tips. Have a listen to the podcast here

Running a marathon is not just a test of physical endurance but a journey of personal growth and discovery. Jacob Coan, a seasoned marathon runner, shares his experiences and insights on preparing for the World Marathon Majors, starting with the New York City Marathon, offering valuable tips for both novice and experienced runners. Have a listen here . The Road to the Marathon Jacob Coan's journey began in Chester, Northern England, where he discovered his passion for running during high school. Now based in Brooklyn, New York, Jacob has completed four marathons and is gearing up for his second New York Marathon. His goal is to qualify for the Chicago Marathon in 2026 and the Boston Marathon through the Queens race. Training Regimen Jacob's training is a blend of speed and endurance. He emphasises the importance of building speed through shorter races and gradually increasing mileage. His weekly routine includes five days of running, two strength sessions, and tempo intervals. Jacob highlights the significance of hill work, especially for the New York course, which is deceptively hilly due to its bridges. Coping with Climate Challenges Training in New York presents unique climatic challenges, from the sweltering heat of summer to the icy conditions of winter. Jacob shares his strategies for coping with these extremes, such as early morning runs during summer and layering up during winter. He stresses the importance of hydration and listening to one's body to avoid overexertion. The Marathon Experience Jacob describes the New York City Marathon as a cultural journey through the city's diverse boroughs. From the vibrant atmosphere of Williamsburg to the quiet challenge of the Queensborough Bridge, each section of the race offers a unique experience. Jacob advises runners to pace themselves, especially on the initial hills, and to soak in the atmosphere despite the focus on personal records. Conclusion Jacob Coan's marathon journey is a testament to the dedication and resilience required to succeed in long-distance running. His insights offer valuable guidance for runners preparing for their own marathon adventures. As Jacob continues to train and compete, his story inspires others to embrace the challenges and rewards of marathon running. Have a listen here .