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. 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.

Find out more from Matt on his Insta.

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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

For more podcasts go to 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.

Keywords

• Great Manchester Run
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• Together Dementia Support

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

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. 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.

Keywords

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