Looking to run faster, stronger, and smarter? Hill training is one of the most effective workouts for marathon runners, half marathoners, and anyone tackling hilly races. In this episode, we break down how hill workouts improve cardiovascular endurance, build leg strength, and strengthen mental resilience.

Runner Jacob Coan shares his personal tips from training for a fast New York City Marathon and explains how hill sessions helped him hit new personal bests. Perfect for runners of all levels who want to maximise speed, endurance, and race-day performance.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, another on runner stories and a third for members only. If you'd to be the focus on one just let us know using the chat function on the homepage.

PODCAST NOTES

Keywords

hill training, running, marathon, endurance, cardiovascular fitness, muscle strength, mental strength, performance benefits, training techniques, Jacob Cohn

Summary

This podcast episode focuses on the importance of hill training for runners, especially those preparing for hilly races like the New York City Marathon. Host Tim discusses the physical and performance benefits of hill training, including improved muscle strength, endurance, and cardiovascular fitness. He interviews Jacob Cohn, who shares his personal experiences and strategies for incorporating hill training into his regimen. The episode emphasizes the need for gradual progression in training to avoid injuries and maximise benefits.

Takeaways

Hill training is crucial for improving performance in hilly races. It enhances muscle strength and cardiovascular fitness. Gradual progression in hill training is essential to prevent injuries. Mental strength gained from hill training can be significant. Attacking hills improves running style and efficiency. Hill training can be integrated with other training methods like intervals. Jacob Cohn emphasises the importance of hill training for marathon preparation. Hill workouts should be done carefully to avoid overexertion. Understanding the terrain of a race can help in hill training. Hill training can lead to faster race times.

Sound bites

"Hill training builds mental strength." "Hill training can reduce your injuries." "Don't overdo it with hill training."

Chapters

00:00 Introduction to Hill Training 06:30 Jacob's Hill Training Insights 09:56 Performance and Technical Benefits of Hill Training 17:49 Gradual Progression in Hill Training

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter. This is Episode2. Here's the link to Episode 1.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, another on runner stories and a third for members only. If you'd to be the focus on one just let us know using the chat function on the homepage.

PODCAST NOTES

Keywords

running, fundraising, goal setting, SMART goals, motivation, adaptability, enjoyment, half marathons, marathons, fitness

Summary

In this episode, Andrew Ogierman discusses the significance of setting goals in running and fundraising, emphasising the SMART goals framework. He shares his experiences with marathons and half marathons, the importance of adaptability in training, and how to maintain motivation after achieving significant milestones. The conversation highlights the need for enjoyment in running and the personal nature of setting and achieving goals.

Takeaways

Setting goals is crucial for maintaining motivation in running. The SMART goals framework helps in effective goal setting. Adaptability is key when facing health or training challenges. Choosing achievable goals can prevent burnout and frustration. Finding a new goal after achieving a major milestone is essential. Enjoyment in running should be prioritised over competition. Traveling for races can add excitement to the running experience. Pacing yourself is important for long-term success in running. It's okay to take breaks and return to running when ready. Remembering the joy of running can reignite motivation.

Sound bites

"Setting goals keeps you running." "What happens after achieving your goal?" "Find joy in every mile you run."

Chapters

00:00 Setting Goals in Running and Fundraising 03:45 The Importance of Adaptability in Goal Setting 10:11 Finding Motivation After Achieving Goals 14:32 Enjoying the Journey of Running 16:38 Rediscovering Joy in Running

Discover how to set and achieve your running goals, from 5K to marathon with Andrew Ogierman who has run 100 half marathons. Get practical training tips, goal-setting strategies, and proven motivation hacks. Learn how to build consistency, improve performance, and avoid burnout. Whether you’re a beginner or chasing your best time, this podcast helps you run smarter. This is Episode 1, here is the link to Episode 2.

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training & fundraising support, another on runner stories and a third for members only. If you'd to be the focus on one just let us know using the chat function on the homepage.

PODCAST NOTES

Keywords

running, goal setting, SMART goals, fundraising, half marathons, motivation, Aspire charity, training, personal journey, marathon

Summary

In this episode of the Sapphire Running Zone podcast, Tim Rogers and Andrew Ogierman discuss the significance of setting goals in running, particularly through the SMART framework. Andrew shares his personal journey of completing 100 half marathons, emphasising the importance of having subsequent goals and how enjoyment and fundraising play a role in his event selection. The conversation highlights the challenges and strategies in goal setting, especially in relation to fundraising for charity events.

Takeaways

Setting goals is crucial for motivation in running. The SMART framework helps in defining clear and achievable goals. Having subsequent goals is important after achieving the first one. Enjoyment of events influences the choice of races. Fundraising can be integrated with running goals effectively. High-profile races tend to attract more sponsorship. Personal experiences can enhance fundraising efforts. Travel opportunities can be a motivating factor for race selection. Health challenges can necessitate a change in goal setting. Community support can significantly impact fundraising success.

Titles

Running Towards Success: The Power of Goal Setting From 0 to 100: Andrew's Half Marathon Journey

Sound bites

"I signed up for next year." "I did complete a hundredth half marathon." "I do think picking a cause is important."

Chapters

00:00 The Importance of Setting Goals in Running 03:04 Andrew's Journey to 100 Half Marathons 07:59 The SMART Approach to Goal Setting 17:04 Integrating Fundraising with Running Goals