Running Gels, Supplements And Carb Loading Explained; With Matt Carpenter

Running Gels, Supplements And Carb Loading Explained; With Matt Carpenter

In this episode of the Sapphire Running Zone Podcast, Tim is joined by sports nutrition lecturer and endurance researcher Matt to uncover the truth about running nutrition. Together they cut through the myths surrounding gels, supplements and carb loading, explaining what recreational runners really need and what they can safely ignore. The discussion covers when runners should use energy gels, why they are simply a convenient source of carbohydrate rather than a necessity, and how marathon runners should practise their fuelling strategy during training instead of experimenting on race day. They also explain why more gels are not always better and why hydration should never be overlooked. The pair also explore the evidence behind popular supplements including caffeine, beetroot juice and creatine, highlighting which products have genuine scientific support and which are unlikely to make a meaningful difference. Finally, they discuss carb loading before a marathon, emphasising that runners should focus on sensible nutrition rather than dramatically increasing food intake. The key message throughout the episode is simple: successful race-day nutrition comes from consistent training, careful planning and keeping things straightforward. For more podcasts go to https://www.sapphirerunningzone.com/podcasts [https://www.sapphirerunningzone.com/podcasts]. We have three channels, this one, one on event podcasts and one for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. [https://www.sapphirerunningzone.com/] Find out more from Matt on his Insta. [https://www.instagram.com/mattendurancescientist/] Keywords * running nutrition podcast * marathon nutrition * running gels * energy gels for runners * marathon fueling * marathon nutrition advice * carb loading for marathon * supplements for runners * running supplements * beetroot juice for runners * creatine for runners * caffeine for running * hydration for runners * marathon race day nutrition * half marathon nutrition * sports nutrition for runners * endurance nutrition * marathon fuelling strategy * running fuel * sports drinks vs gels * race day nutrition

21.1 Kilometres Run and £450 Raised; Imogen's Memorable Day in Manchester

Podcast Summary In this episode of the Sapphire Running Zone Podcast, Tim Rogers speaks with Imogen, Fundraising Communications Manager at Together Dementia Support, about completing her first-ever half marathon at the Great Manchester Run. After running the Great Manchester 10K for three consecutive years, Imogen decided to challenge herself by stepping up to the half marathon distance. She shares how a 12-week training plan, support from a running partner, and a focus on simply finishing the race helped her successfully complete the 21.1km event. The conversation explores race-day nerves, training tips for first-time half marathon runners, the atmosphere of the Great Manchester Run, and the crucial role that crowd support played in helping her reach the finish line. Imogen also discusses fundraising for Together Dementia Support, revealing how she raised £450 through social media, email signatures, and—most effectively—WhatsApp groups, which accounted for around 90% of her donations. The episode offers practical advice for both runners and fundraisers, highlighting the importance of setting personal challenges, sharing your story, and not being afraid to ask for support. A motivating conversation for anyone considering their first half marathon or looking to maximise their fundraising efforts for charity. If you'd like to join Imogen and run the Great Manchester Run next May for Together Dementia Support you can find out more here [https://www.togetherdementiasupport.org/post/join-team-tds-at-the-great-manchester-run-2026] For more podcasts go to https://www.sapphirerunningzone.com/podcasts [https://www.sapphirerunningzone.com/podcasts]. We have three channels, this one, one on event podcasts and one for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. [https://www.sapphirerunningzone.com/] Keywords * Great Manchester Run * Great Manchester Half Marathon * First half marathon * Half marathon training * Charity fundraising * Charity run * Fundraising for charity * Manchester running events * Half marathon runner * Together Dementia Support

From Couch to 5K to the London Marathon: Lucy Carpenter’s Inspiring Running Journey

In this episode of the Sapphire Running Zone podcast, Tim Rogers speaks with Lucy Carpenter, Programme Lead for the Compassionate Employers Programme at Hospice UK. Lucy shares her inspiring journey into running, fundraising and supporting hospice care across the UK. Lucy discusses how she discovered running after becoming a mother, using the Couch to 5K programme to rebuild her confidence and regain a sense of identity. What began as short runs around her local neighbourhood quickly developed into a passion for endurance challenges, leading her to complete the Hackney Half Marathon, Oxford Half Marathon and secure a coveted place in the London Marathon. The conversation also explores Lucy's extensive fundraising experience. Having raised more than £22,000 for charity over the past 13 years, she reflects on completing 100km charity treks in Vietnam and Cambodia, organising community fundraising events, and the importance of storytelling when encouraging others to support a cause. Lucy shares practical fundraising advice, including how to engage local businesses, make the most of social media platforms such as LinkedIn and WhatsApp, and create authentic connections with supporters. She also highlights Hospice UK's involvement in the Postcode Lottery Strava Challenge which encourages people to get active while unlocking donations for charity. If you'd like to support Hospice UK and join the Challenge you can find out more here [https://www.hospiceuk.org/join-an-event/crowns-for-causes]  Key themes throughout the episode include resilience, community, the power of movement, and how sharing personal stories can inspire both fundraising success and positive change. For more podcasts go to https://www.sapphirerunningzone.com/podcasts [https://www.sapphirerunningzone.com/podcasts]. We have three channels, this one, one on event podcasts and one for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. [https://www.sapphirerunningzone.com/] Keywords * hospice fundraising * charity fundraising ideas * running for charity * London Marathon fundraising * charity marathon runner * Hospice UK * fundraising tips * fundraising for hospice care * charity running challenges * marathon fundraising

How Charity Running Events Are Creating New Ways To Give Back: With Louise Cook

In this episode of the Sapphire Running Zone podcast, Tim Rogers speaks with Louise Cook, Head of Fundraising at Cobalt Medical Charity, about the charity's successful Reindeer Run and Extreme Colour Run. Louise explains why Cobalt chose to organise its own events, allowing the charity to keep costs low, maximise fundraising income, and create unique experiences that introduce new supporters to its work supporting cancer and dementia patients. The discussion explores the extensive planning required to deliver the Extreme Colour Run, including venue selection, risk assessments, volunteer recruitment, insurance, and weather contingency plans. Louise reveals that planning began nine months before the event, which ultimately sold out with 300 participants. The pair also discuss marketing on a limited budget, with social media, community partnerships, and volunteer support helping attract participants from across Gloucestershire and beyond. A key theme is accessibility. Rather than relying heavily on sponsorship, Cobalt focused on offering an affordable event that still generated funds for the charity, making it easier for people to get involved and make a difference. Key Takeaways * Charity-run events can raise funds while attracting new supporters. * The Extreme Colour Run sold out with 300 participants. * Careful planning and volunteer support are critical to success. * Community partnerships helped keep costs low. * Affordable events make fundraising more accessible and inclusive. If you'd like to join Cobalt at one of their events head here  [https://www.cobalthealth.co.uk/fundraising/] For more podcasts go to https://www.sapphirerunningzone.com/podcasts [https://www.sapphirerunningzone.com/podcasts]. We have three channels, this one, one on event podcasts and one for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. [https://www.sapphirerunningzone.com/] Keywords * charity run events * charity colour run * charity fundraising ideas * community fundraising events * fundraising event planning * charity event fundraising * fundraising for local charities * charity running events UK * charity challenge events * charity event organisers

Inside a Sub 3 Hour Marathon: How Adam Dixon Ran Manchester in 2:57

In this episode of the Sapphire Running Zone Runner Reviews Podcast, Adam Dixon joins host Tim Rogers to review his experience at the Manchester Marathon, where he achieved a very impressive 2:57 finish time. Adam discusses his training programme, which combined interval sessions, long runs, hill work, gym training, and careful race nutrition. Despite averaging around 37 miles per week, he credits consistency, strength work, and disciplined pacing for helping him break the three-hour barrier. The pair also discuss the Manchester Marathon course, its excellent organisation, and the incredible crowd support that creates a memorable race-day atmosphere. Adam shares insights into how he manages pacing, uses nutrition to avoid hitting the wall, and stays mentally focused throughout the race. The conversation finishes with a look at Adam's recent Backyard Ultra challenge and his future goal of running a personal best at the Warsaw Marathon as he targets a Good For Age qualification for the London Marathon. Key takeaway: Success in marathon running comes from consistent training, smart pacing, effective nutrition, and a positive mindset. For more podcasts go to https://www.sapphirerunningzone.com/podcasts [https://www.sapphirerunningzone.com/podcasts]. We have three channels, this one, one on event podcasts and one for members only. If you'd to be the focus of one just let us know using the chat function on the homepage. [https://www.sapphirerunningzone.com/] If you'd like to join Adam and run for Alder Hey Children's Charity you can find out more here [https://www.alderheycharity.org/events/] Keywords * Manchester Marathon review * Manchester Marathon 2026 * Sub 3 hour marathon * Marathon training tips * Marathon pacing strategy * Marathon nutrition * Marathon race review * Marathon training plan * Running podcast * Marathon runner interview