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

Your fundraising page can make or break your campaign. In this episode, we share practical fundraising tips for personalizing your page, keeping supporters engaged, and maximizing donations. Plus, hear insights from Hannah Lane (Move for Hunger, US), a charity fundraising manager who helps runners and fundraisers get the most from their campaigns. Perfect for anyone looking to improve their online fundraising strategy.

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.

Keywords

fundraising, charity, running, fundraising page, donor engagement, social media, personal stories, Move for Hunger, fundraising strategies, charity events

Summary

In this podcast episode, Tim from the Sapphire Running Zone discusses the critical role of a fundraising page in successful fundraising efforts. He emphasises the need for personalisation, regular updates, and engaging storytelling to attract and retain donor support. The episode features insights from Hannah of Move for Hunger, highlighting effective strategies for connecting with donors and the importance of emotional engagement in fundraising.

Takeaways

A fundraising page is essential for any fundraising effort. Personalising your fundraising page can significantly impact donations. Regularly updating your page keeps donors engaged and informed. Using emotive language can enhance the connection with potential donors. Thanking donors can encourage repeat contributions. Setting and adjusting fundraising targets can motivate donors to give more. Utilising social media can drive traffic to your fundraising page. Incorporating videos and images can make your page more appealing. Sharing personal stories can deepen the impact of your fundraising message. Investing time in your fundraising page is crucial for success.

Titles

Maximising Your Fundraising Page The Art of Fundraising: Engaging Donors Effectively

Sound bites

"You have to have a fundraising page." "Make your page stand out." "Put the time in now at the start."

Chapters

00:00 The Importance of a Fundraising Page 02:52 Personalising Your Fundraising Page 06:05 Engaging Your Donors 08:45 Utilising Social Media and Tools 11:47 Insights from Move for Hunger 14:47 Final Thoughts on Fundraising Success

Finding the right running shoes is key to performance and injury prevention. In this episode, we share expert tips on how to choose running shoes, avoid common mistakes, and get the most out of your running gear. Perfect for beginners and seasoned runners looking to upgrade their running shoes.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training and fundraising, a second 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

• A decent pair of running shoes is essential for every runner.
• Monitoring mileage on shoes can prevent injuries.
• Specialist retailers provide valuable gait analysis for shoe selection.
• There are two main types of running shoes: neutral and support.
• Don't assume that newer models of shoes are the same as older ones.
• Investing in quality running socks is crucial for comfort.
• Avoid washing running shoes in a washing machine to prolong their life.
• Take your time when choosing running shoes to ensure the right fit.
• Seek professional opinions when selecting running shoes.
• Proper care of running shoes can significantly extend their lifespan.

• The Ultimate Guide to Choosing Running Shoes
• How to Select the Perfect Running Shoes

• "Invest in decent running socks."
• "Take your time choosing your shoes."
• "Finding the right shoes is critical."

Make the most of race day with essential running tips and etiquette. Learn how to start in the right area, use water stations wisely, keep moving through the finish, and thank the volunteers who make it all possible. Perfect for runners looking to enjoy a safe, organised, and fun race experience.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training and fundraising, 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 https://www.sapphirerunningzone.com

PODCAST NOTES

• 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.

• "Don't throw it across the road."
• "Keep moving at the finish line."

The taper is key to maximizing your race day performance. Learn how to reduce training, boost energy reserves, and nail your marathon or half marathon taper. Avoid common mistakes and set yourself up for a strong, successful race.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 other channels, this one on training and fundraising, one 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 https://www.sapphirerunningzone.com

PODCAST NOTES

Keywords

Taper, marathon training, running, glycogen reserves, race day preparation, injury prevention, logistics, fundraising, tapering strategies, running events

• 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.

• Mastering the Taper: Key to Race Day Success
• The Art of Tapering: Preparing for Your Best Race

• "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."

Spectators are key to a great running event or marathon. Learn how their motivation and encouragement can boost your race day performance, and get practical tips to support and appreciate them—so everyone enjoys the day.

For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have 3 channels, this one on training and fundraising, 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 https://www.sapphirerunningzone.com

PODCAST NOTES

• Spectators provide motivation and targets for runners.
• The presence of cheering friends and family can uplift runners.
• Planning where spectators will be is crucial for race day success.
• Spectators should be prepared for a long day of support.
• Signs and noise from spectators can significantly encourage runners.
• Runners should communicate their outfit details to help spectators identify them.
• Tracking apps may not always be reliable during races.
• Spectators need to dress appropriately for the weather conditions.
• Runners should take the initiative in planning for their support crew.
• Post-race meeting points should be clearly agreed upon to avoid confusion.

• "It can really encourage you."
• "Don't assume that it's going to work."
• "Be realistic with your finish time."