THE SCOLIOSIS SUPPORT & RESEARCH TRAINING SUPPORT PODCAST SERIES

RACE DAY ETIQUETTE - GET IT RIGHT!

Make sure everyone has the best day possible by doing your bit to help create the perfect event. Start in the right area, get the most from your water stations, be careful where you answer the call of nature, keep moving at the finish and thank the volunteers. There is a lot to think about! For more podcasts from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport [https://www.sapphirerunningzone.com/ssrrunnersupport]. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk [will.thommes@ssr.org.uk]. PODCAST NOTES Keywords   race day, marathon, running etiquette, water stations, race preparation, finish line, race tips, running community, volunteer appreciation, race strategy   Summary   This conversation provides essential tips and etiquette for runners participating in races, focusing on preparation, race day behaviour, and post-race conduct. It emphasises the importance of filling out race forms accurately, maintaining proper etiquette on the course, managing water stations responsibly, and showing appreciation for volunteers.   Takeaways * It matters what you put on your race form. * Be mindful of your corral placement on race day. * Walking in groups can block the course. * Move to the side if you need to slow down. * Water stations can be crowded; go to the end. * Dispose of water bottles properly to avoid injuries. * Avoid barging through other runners. * Use portable toilets instead of public spaces. * Keep moving after crossing the finish line. * Thank volunteers for their hard work. Titles   Mastering Race Day: Essential Tips for Runners   Sound Bites * "Don't throw it across the road." * "Keep moving at the finish line." Chapters   00:00 The Importance of Getting in the right starting pen 03:08 Race Etiquette: Navigating the Course 06:01 Water Stations and Waste Management 08:59 Toilet Etiquette During Races 11:54 The Finish Area: Post-Race Etiquette

SUMMARY OF OUR THIRD LONDON MARATHON INFORMATION SESSION HELD ON APRIL 2 2025

On April 2nd Scoliosis Support & Research held their third London Marathon information session at the their office in London and on Zoom. This podcast, part of the Scoliosis Support & Research Training Support series, summarises the session and covers both last minute training and race day planning. Will from the charity details the support runners will get on race day, with a big cheer zone planned for Mile 21. Good luck everyone! For more podcasts from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk [will.thommes@ssr.org.uk].   PODCAST NOTES Keywords   marathon, fundraising, cheer zone, tapering, race day, Scoliosis Support & Research, training, logistics, emotional journey, spectator support   Summary   In this podcast, Will and Tim discuss the upcoming marathon, focusing on fundraising success, the importance of support from friends and family, and the logistics of race day. They emphasise the need for a cheer zone, the tapering period for runners, and the significance of the expo. The conversation highlights the emotional journey of marathon running and encourages participants to enjoy the experience. takeaways * We've crushed the record for the amount raised by the charity in the London Marathon . * This is the final push for fundraising before the marathon. * The current group of runners is the best I've seen in 20 years. * Creating a cheer zone will boost morale during the race. * Spectator support is crucial, especially in the second half of the race. * The taper period is essential for recovery before race day. * Use the taper period to plan logistics and fundraising efforts. * The expo is an important part of the marathon experience. * This year, we aim to be part of the biggest marathon in history. * Enjoy every moment of the race, especially the emotional finish. Titles * Marathon Fundraising Success and Community Spirit * Creating a Supportive Cheer Zone for Runners Sound Bites * "We've crushed the record." * "This is the final push." * "It's by far the best group of runners." * "Create a cheer zone for the charity." * "This is the taper period now." Chapters   00:00 Introduction and Fundraising Success 02:56 Creating a Cheer Zone for Support 05:58 Spectator Support and Logistics 08:49 Tapering and Final Preparations 11:56 Expo and Race Day Logistics 18:02 Race Day Experience and Emotional Journey

THE TAPER - MAKE THE MOST OF IT!

The taper is the last part of your training plan. It's 3 weeks before a full marathon and 2 weeks before a half. It's the period when you need to wind back the training and build up your energy reserves for the big day ahead. Get the taper wrong and race day will not turn out like you've planned. Ignore it at your peril! For more podcasts from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk [will.thommes@ssr.org.uk]. PODCAST NOTES Keywords Taper, marathon training, running, glycogen reserves, race day preparation, injury prevention, logistics, fundraising, tapering strategies, running events Summary   In this podcast episode, Tim discusses the critical taper period in marathon training, emphasising its importance for race day success. He explains how to effectively manage the taper, including reducing mileage, focusing on glycogen reserves, and preparing logistics for race day. Tim also addresses common mistakes runners make regarding tapering and the significance of this phase for all race distances.   Takeaways * The taper is a crucial part of the training plan before a race. * During the taper, runners should focus on conserving energy and building glycogen reserves. * It's common to feel the urge to keep running during the taper, but it's essential to slow down. * The taper period varies in length depending on the race distance: three weeks for marathons, two weeks for half marathons, and one week for 10Ks. * Logistics and fundraising should be prioritised during the taper period. * Ignoring the taper can lead to poor race performance and increased risk of injury. * Runners should not stress about losing fitness during the taper; they will maintain their conditioning. * Cross-training can be beneficial during the taper to keep fitness levels up without risking injury. * The taper is an opportunity to reflect on training and prepare mentally for race day. * Proper tapering can significantly enhance race day performance and overall experience.   Titles * Mastering the Taper: Key to Race Day Success * The Art of Tapering: Preparing for Your Best Race Sound Bites * "You just want to keep running, but you can't." * "It's a strange time, but it's also quite a refreshing time." * "If you don't get that taper right, you could have taper blues." Chapters   00:00 Understanding the Taper Period 06:05 Preparing for Race Day Logistics 10:27 The Risks of Ignoring the Taper 17:15 The Importance of Tapering for All Distances

MAKING SHORT WORK OF THE LONG RUN

With 73 marathons behind him Tim Rogers has done plenty of long runs. Whether it be in Antarctica, London or Cape Town the long run is a crucial part of distance running training. Here Tim talks us through the key elements of the long run and the importance of regarding each of them as a mini event, in preparation for the biggest long run of all, on race day. For more podcasts from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk [will.thommes@ssr.org.uk].  Keywords   Long run, marathon training, nutrition, gradual progression, running tips, race day preparation, hydration, gels, training plan, running advice   Summary   In this episode, Tim from Sapphire Running Zone discusses the significance of the long run in marathon training, emphasizing its role as a practice event for race day. He covers essential topics such as nutrition strategies, the importance of gradual progression in training, and addresses common questions from listeners regarding gels and training distances.   Takeaways * The long run is crucial for race day success. * Treat long runs as practice events for races. * Nutrition planning is essential for long runs. * Gradual progression helps prevent injuries. * Don't run long runs when tired. * Hydration and gels are key for longer distances. * Practice with gels during training runs. * Aim for 17-20 miles in long runs for marathons. * Adjust training plans based on how you feel. * Listen to your body and adapt your training accordingly. Titles * Mastering the Long Run: Key to Marathon Success * Nutrition and Strategy for Long Runs Sound Bites * "The long run is a mini event." * "Timing is absolutely everything." * "Don't run your long run tired." Chapters   00:00 The Importance of Long Runs 12:32 Nutrition Strategies for Long Runs 20:22 Gradual Progression in Training 24:57 Q&A: Addressing Common Concerns

BORED OF RUNNING ON YOUR OWN? JOIN A RUNNING CLUB

Natalie Edwards from Coulsdon Runners, in the London Borough of Croydon, began her running journey in September 2021 and progressed from a 3 minute run to running the London Marathon in 2024. She credits her progress and her enjoyment of running to being part of a community led running club, that not only has multiple beginner and social running groups, but also complementary classes that help build strength and conditioning. Here Natalie tells us how it all works and what's great about being part of a social running club. To find out more about Coulsdon Runners head to their website https://www.coulsdonrunners.co.uk For more podcasts from Scoliosis Support & Research head to https://www.sapphirerunningzone.com/ssrrunnersupport. We have two channels, one on runner stories from some of our current and previous fundraisers and this channel. If you'd to be the focus on one or find out more about supporting us at your next running event please contact Will by emailing will.thommes@ssr.org.uk [will.thommes@ssr.org.uk]. PODCAST NOTES Keywords   running clubs, community, mental health, training, support, social running, group dynamics, fitness, motivation, personal growth   Summary   In this podcast episode, Tim from Sapphire Running Zone interviews Natalie from Coulsdon Runners about the benefits of joining a running club. Natalie shares her personal journey from a beginner to completing a marathon, emphasizing the importance of community, support, and mental health benefits that come from running in a group. The conversation explores various aspects of running clubs, including training dynamics, social interactions, and the motivation that comes from being part of a supportive community.   Takeaways * Running clubs provide a sense of community and support. * Joining a running club can improve mental health. * Group training helps with motivation and accountability. * Strength training is essential for runners. * Running with others can enhance performance and enjoyment. * Social interactions in running clubs foster friendships. * It's important to find a running pace that suits you. * Running for charity adds motivation and purpose. * Community events help support fundraising efforts. * Running can be a transformative journey for individuals. Titles * Why You Should Join a Running Club * The Journey from Beginner to Marathoner Sound Bites * "Running clubs provide a sense of community." * "Strength is a huge part of running." * "You run how you feel and at your own pace." * "I want to help people realise they can run." Chapters   00:00 The Importance of Running Clubs 03:08 Natalie's Running Journey 05:57 Training Dynamics in a Group 09:01 Support and Community in Running 11:55 Mental Health Benefits of Group Running 15:06 Finding Your Pace and Comfort Zone 18:04 Social Aspects of Running Clubs 21:00 Goals and Future Aspirations