Don’t Forget Your Gels

By The Sapphire Running Zone

All around the world runners are pounding the streets with many different aims and objectives. Some are running to get fit and others are training for an event. Many are fundraising for their favou

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FAQs about Don’t Forget Your Gels:

How many episodes does Don’t Forget Your Gels have?

The podcast currently has 74 episodes available.

Don’t Forget Your Gels episodes:

December 11, 2025Miles, Mindset, and Making a Startup, with Dustin Kendrik
In this episode, Tim Rogers sits down with entrepreneur Dustin Kendrik for a deep dive into how running has shaped both his personal life and his startup journey. Dustin shares how lacing up consistently has helped him navigate the highs and lows of building a company, as well as how fundraising—on the business side and through running—has influenced his outlook and resilience.
Tim and Dustin also compare two iconic races: the Chicago Marathon and the New York City Marathon. From crowd energy and course vibes to the emotional moments that make both events unforgettable for runners of all levels.
A motivating conversation about endurance, mindset, and the power of showing up - on the road and in entrepreneurship.
Find out more about Dustin's startup Guaranteed Karma here
For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage.
PODCAST NOTES
Keywords
community, volunteering, running, marathons, fundraising, startups, mental health, social media, charity, New York
Summary

In this episode, Tim Rogers speaks with Dustin, the founder of Guarantee Karma, about the intersection of running, community service, and entrepreneurship. Dustin shares his experiences with marathons, the challenges of fundraising, and the importance of community support in both running and startup life. He emphasizes the mental health benefits of running and the need for creative fundraising strategies, particularly through social media and community events.

Takeaways
Dustin is the founder of Guarantee Karma, a platform for volunteering.
Running helps manage stress and anxiety in startup life.
Community support is crucial for both runners and entrepreneurs.
Marathons bring people together, creating a unique atmosphere.
Fundraising can be challenging but requires creativity and persistence.
Hosting events can be an effective way to raise funds.
Social media is a powerful tool for sharing fundraising stories.
Joining a run club provides camaraderie and support.
Running can be a metaphor for overcoming life's challenges.
Building community is essential for mental health.
Titles
Running for a Cause: The Power of Community
Marathon Experiences: Challenges and Triumphs
Sound Bites
"People crave relatable stories."
"Get community, it's medicine."
"Team up for fundraising events."
Chapters

00:00 Community Impact Through Running
02:33 The Role of Running in Startup Life
05:07 Experiences from Major Marathons
07:20 Fundraising Strategies for Runners
09:32Building Community in Running
13:56 Future Aspirations in Running and Fundraising
...more
19min
December 10, 2025 The million dollar fundraiser: A fundraising masterclass from Wilson Kriegel
Wilson Kriegel is no ordinary runner. His journey is a powerful story of resilience, focus, and determination — shaping both his professional life and his remarkable running career. Having raised over $1 million for charities across the U.S. and beyond, Wilson takes fundraising to another level.
In this inspiring episode, he joins host Tim Rogers for a candid conversation about his extraordinary adventures, the challenges he’s overcome, and the mindset that keeps him moving forward. Wilson also shares invaluable, practical tips on how to maximise your fundraising impact. A must-listen for anyone looking to be inspired and make a difference.
Wilson has supported many charities but focused on supporting these three:
Rise Alliance For Children - Early stage education using science based play learning in environment of trauma and displacement. They have over 40,000 children in our school programs in 8 countries through more than 150 local partners. He is a Board member and has raised six figures for the charity during his challenges.

Kyle Pease Foundation - focused on inclusion of young athletes with disabilities into sports. Over 140 disabled athletes over 1300 finish lines crossed in 2024.
He has raised and donated nearly $40,000 over 2 years racing 10+ times

ZERO Prostate Cancer has supported millions of people at risk, diagnosed, and their families. As the voice of the prostate cancer community, ZERO has led the way in prostate cancer advocacy and support - with an urgent focus on breaking barriers to survival by closing gaps in diagnosis, treatment, and care. He has raised over $25,000 over several races.

You can follow Wilson on Linkedin and on Instagram @harleydav

For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage.
PODCAST NOTES
Keywords
running, mental health, fundraising, community, challenges, distance running, personal growth, charity, resilience, ultra marathons
Summary
In this episode, Tim Rogers interviews Wilson Kriegel, who shares his inspiring journey from struggling with mental health issues to becoming a successful distance runner and entrepreneur. Wilson discusses the profound impact running has had on his life, particularly in managing depression and anxiety. He emphasizes the importance of discipline, community, and the transformative power of setting and achieving challenging goals. Wilson also highlights his commitment to fundraising for various charities through his running endeavors, illustrating how personal challenges can lead to greater societal impact. The conversation delves into the significance of vulnerability, the joy of giving back, and the motivation to encourage others to run for charity.

Takeaways
Running is a daily commitment that prepares you for challenges.
Mental health can be positively impacted by physical activity.
Community support is crucial in endurance sports.
Fundraising adds meaning to personal challenges.
Vulnerability is a strength in the journey of self-discovery.
Setting and achieving goals builds self-confidence.
Every race is an opportunity to impact others' lives.
The journey of giving back is deeply rewarding.
Running teaches discipline and resilience.
Choosing to do hard things can lead to personal growth.

Titles
From Struggles to Strength: Wilson's Running Journey
Running for a Cause: The Power of Fundraising

Sound bites
"You have to choose the hard."
"It's about doing something bigger than yourself."
"It's about the intention behind it."

Chapters
00:00 Introduction to Wilson's Journey
07:24 Building Discipline and Resilience
16:45 The Impact of Running on Mental Health
29:24 Fundraising and Giving Back
35:11 Fundraising Through Personal Challenges
45:44 The Art of Asking for Donations
51:12 Incorporating Charity into Personal Goals
...more
28min
December 05, 2025Running for a reason: Brighton Marathon 2026 with Olivia Harman
Host Tim Rogers interviews Olivia Harman about her upcoming first marathon in April 2026 in Brighton, where she’s running to raise funds for Scoliosis Support & Research. A heartfelt, look into motivation, training, and running for a cause, Olivia opens up about the challenges of training, the personal reasons behind her fundraising, and what it means to run such a big event and so close to home.
You can support Olivia via her JustGiving page here
If you'd like to follow in Olivia's footsteps and run your next event for Scoliosis Support & Research, or you're interested in one of the charity's 2027 London Marathon or Brighton Marathon entries, email Will [email protected]. Thank you.
To find out more about scoliosis head to https://ssr.org.uk
For more podcasts go to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and for members only. If you'd to be the focus of one just let us know using the chat function on the homepage.
PODCAST NOTES
Keywords

Scoliosis, marathon, Brighton Marathon, mental health, running journey, fundraising, running clubs, training, Olivia Harman, charity support

Summary

In this conversation, Tim Rogers interviews Olivia Harman, a first-time marathon runner who is fundraising for Scoliosis Support and Research. Olivia shares her personal journey with scoliosis, how running has positively impacted her mental health, and her preparations for the Brighton Marathon. The discussion covers her training regimen, the benefits of running clubs, overcoming nervousness before races, and creative fundraising ideas. Olivia emphasizes the importance of listening to one's body and finding joy in running, while also sharing her aspirations for the future.

Takeaways
Olivia chose to run the Brighton Marathon for Scoliosis Support and Research.
She started running two years ago after being diagnosed with scoliosis.
Running has significantly improved her mental health and mindset.
Olivia's training includes maintaining a distance of half marathons.
She enjoys the social aspect of running clubs and community events.
Nervousness is a common feeling before races, but it can be managed.
Fundraising for charity adds motivation to her marathon training.
Creative fundraising ideas include raffles and cake sales.
Listening to your body is crucial, especially with health conditions.
Finding joy in running is essential for long-term commitment.
Titles
Running for a Cause: Olivia's Marathon Journey
From Scoliosis to Strength: Olivia's Story
Sound Bites
"Running has changed everything for me."
"I get very nervous before races."
"I thought I'd never be running."
Chapters

00:00 Introduction to Olivia's Journey
01:07Olivia's Scoliosis Story and Running Beginnings
03:11 The Impact of Running on Mental Health
04:14 Training for the Brighton Marathon
06:29 Benefits of Joining a Running Club
09:30 Upcoming Events and Training Schedule
10:45 Nervousness and Overcoming Challenges
12:06 Fundraising Strategies and Goals
15:23 Future Aspirations in Running
...more
22min
December 03, 2025 From ordinary to extraordinary with Ivor Stratford
Three and a half years ago, Ivor Stratford struggled to run a single mile. Today, he’s deep in training for the Marathon des Sables — widely regarded as the toughest foot race on earth. In this inspiring episode, we explore how Ivor transformed from a non runner into an endurance athlete capable of taking on a 250 km ultramarathon across the Sahara Desert.
Discover the training, mindset, nutrition, and personal breakthroughs that made this extraordinary journey possible — and find out what it truly takes to push the limits of human endurance.

You can support Ivor's fundraising efforts and help him £10,000 by donating on his fundraising page here

If you'd like to run an event for Dreams Come True check out their events here, or email [email protected]. To run for The Hospice of St Francis check out their events here or email [email protected]
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES
Keywords
running, marathon, ultra marathon, mental health, fundraising, Sahara, training, personal journey, endurance, charity
Summary
In this episode, Tim from the Sapphire Running Zone interviews Ivor, who shares his incredible journey from being unfit and unhealthy to training for the toughest foot race on Earth, the Marathon des Sables in the Sahara Desert. Ivor discusses his initial foray into running, the challenges he faced during his first marathons, and how he has transformed his life through running and fundraising for charity. He emphasises the importance of mental health, the logistics of preparing for extreme conditions, and his future aspirations in the world of ultra running.

Takeaways
I started running in May 2022 after being unfit for years.
Running a marathon was a fluke decision that changed my life.
The London Marathon was the most fun I've ever had.
Don't wear new gear on race day; it can backfire.
Fundraising for charity made training easier and more meaningful.
Running has significantly improved my mental health.
I want to inspire others by sharing my journey.
Preparing for the Sahara requires unique training and logistics.
Nutrition in extreme conditions is a major challenge.
I have ambitious plans for future ultra marathons.

Sound bites
"Don't wear cheap socks."
"Doing it together was amazing."
"If I can do it, anyone can."

Chapters
00:00 From Zero to Marathon: A Journey Begins
11:08 The Ultra Marathon Challenge: Pushing Limits
18:56 Preparing for the Sahara: Training and Logistics
23:01 Mental Health and Fundraising: The Bigger Picture
29:20 Future Aspirations: Beyond the Sahara

...more
31min
November 27, 2025Miles with Meaning: from 5Ks to Ultras with Emma Russ
Emma Russ, Events & Community Fundraising Manager at Fight for Sight and a passionate runner, joins Tim Rogers to share her journey from 5Ks to her first ultramarathon, the legendary Race to the Stones. Emma reflects on the highs, lows, and lessons learned along the way, and explains how her own running experiences help her support charity runners in reaching — and surpassing — their fundraising goals. This episode blends inspiration, practical insight, and the power of running for a cause.
If you'd like to join Emma's team and run an event for Fight for Sight check out their events here, or email [email protected]
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES
Keywords

running, marathons, ultra running, mental health, fundraising, training tips, Race to the Stones, Fight for Sight, Emma's journey, running community

Summary

In this episode, Tim Rogers interviews Emma, a passionate runner and community fundraising manager at Fight for Sight. Emma shares her journey from starting running at a young age to participating in various marathons and ultra races. She discusses the mental health benefits of running, her experiences with unique races like the Midnight Sun Marathon, and the transition to ultra running. Emma also provides insights into training strategies, nutrition during races, and effective fundraising tips for runners. The conversation highlights the importance of community and support in the running world, as well as Emma's aspirations for future events.

Takeaways
Running has always been a massive part of my life.
I've done everything from 800 meters to 100K in a day.
Trail running is less about pace and more about enjoyment.
Running provides a sense of clarity and headspace.
Park Run has been amazing for getting people into running.
I had to retrain my mind for ultra running.
Breaking down the distance mentally helped me during the race.
Nutrition at checkpoints was crucial during the ultra.
Social media is key for fundraising success.
Training with a plan and community support is essential.
Titles
Emma's Inspiring Running Journey
The Mental Health Benefits of Running
Sound Bites
"I would be lost without it."
"It was such an amazing day."
"It was really well organised."
Chapters

00:00 Introduction to Emma's Running Journey
01:46 Marathon Experiences and Unique Races
04:14 Mental Health Benefits of Running
05:33 Transitioning to Ultra Running
08:04 Training for Race to the Stones
15:35 Emma's Role at Fight for Sight
17:58 Fundraising Tips and Strategies
21:20 Running Tips for Success
23:26 Future Aspirations and Events
...more
25min
November 20, 2025The Long Run: Half Marathon and Marathon Training, Running Tips & Endurance Strategies
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 head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES
Key words

long run, marathon training, nutrition, gradual progression, race day preparation, running tips, hydration, gels, training plan, Sapphire Running Zone

Summary

In this episode, Tim from Sapphire Running Zone discusses the critical role of long runs in marathon training. He emphasizes treating long runs as practice events for race day, focusing on nutrition, hydration, and gradual progression in training. Tim also addresses common questions about gels and the distance needed for effective marathon preparation.

Takeaways
The long run is essential for successful race day performance.
Treat long runs as practice events for race day.
Nutrition planning is crucial for long runs.
Gradual progression in mileage helps prevent injuries.
Hydration strategies should be practiced during long runs.
Experiment with different gels to find what works best.
Don't run long runs when you're tired; rest is important.
Aim for 17-20 miles in training for marathons.
Adjust your training plan if you miss a week.
Confidence builds with longer training runs.
Titles
Mastering the Long Run: Key to Marathon Success
Nutrition and Hydration for Long Runs
Sound Bites
"The long run is a mini event."
"Timing is absolutely everything."
"Practice with gels before race day."
"Don't do your long run if you're tired."
"Aim for 17-18 miles for marathon training."
Chapters

00:00 The Importance of Long Runs
12:32 Nutrition Strategies for Long Runs
20:22 Gradual Progression in Training
24:57Q&A: Addressing Common Concerns
...more
26min
November 20, 2025Preparing for Your Next Running Event: Tips for Success
Race Day Planning Tips: Run Your Best Race. After weeks of training, don’t leave your race day performance to chance. Tim Rogers shares must-know race planning tips, from pacing and nutrition to logistics and mindset, to help you succeed in your marathon, half marathon, or running event.
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another 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

race day planning, marathon tips, running preparation, race nutrition, hotel booking for races, pre-race routine, race morning tips, race atmosphere, running strategies, race management.

Summary
In this episode, Tim discusses essential tips for race day planning, focusing on various aspects such as accommodation, pre-race routines, nutrition, and final preparations. He shares personal experiences and insights to help runners ensure a successful race day, emphasising the importance of preparation and planning.

Takeaways
Make sure you get it right on the day.
Be careful when booking your hotel.
Sleep well the night before for better performance.
Set multiple alarms to avoid being late.
Stick to your usual pre-race meal.
Plan your route to the start line in advance.
Arrive early to enjoy the atmosphere and avoid stress.
Use old clothes to stay warm before the race.
Don't get distracted by others' warm-up routines.
The more preparation you do, the better your race will be.
Chapters

00:00 Introduction to Race Day Planning
06:14 Pre-Race Night Routine
11:56 Getting to the Start Line
18:12 Race Day Atmosphere and Nerves
...more
27min
November 20, 2025Race Day Strategy: How to Run Your Best Race
Race Day Tips: Avoid Mistakes & Finish Strong. Race day can make or break your performance. Tim Rogers shares lessons from his own races and provides essential race day tips to help you avoid common running mistakes, prepare effectively, and finish your marathon or race strong.
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com
PODCAST NOTES
Key words

race strategy, marathon training, race day preparation, hydration, nutrition, mental strength, pacing, running goals, race phases, running tips

Summary

Race day can make or break your performance. Tim Rogers shares lessons from his own races and offers practical tips for pacing, preparation, and avoiding common running mistakes. Learn how to start strong, stay on track, and finish your marathon, half marathon, 10k, or 5K successfully.

Takeaways
Race strategy is personal; focus on yourself.
Set realistic race goals based on training.
Avoid going off too quickly at the start.
Break the race into manageable phases.
Hydration is crucial; sip water regularly.
Mental strength is key during tough phases.
Visualise the finish line to motivate yourself.
Practice nutrition strategies during training.
Be cautious about what you consume on race day.
Dress appropriately for the weather conditions.
Titles
Mastering Your Race Day Strategy
The Art of Pacing in Races
Sound Bites
"Make it really realistic."
"Don't go off too quickly."
"Break it down into phases."
"It's a marathon, not a sprint."
"Hydration is imperative."
Chapters

00:00 Introduction to Race Strategy
04:46 Setting Realistic Goals
09:03 Phases of the Race
12:41 Nutrition and Hydration Strategies
22:41 Final Thoughts and Q&A
...more
26min
November 20, 2025The Importance of Training Plans: How to Train for Races
Running Training Plans: Reach Your Goals the Right Way. Whether you’re training for your first 5K, getting fit, or aiming for a sub-4-hour marathon, a structured running training plan is key. In this episode, we explain why every runner needs a proper training schedule, how it boosts performance, prevents injuries, and keeps you motivated to reach your goals.
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com

PODCAST NOTES
Keywords

training plans, running, progression, specificity, individualisation, overload, marathon training, fitness goals, injury prevention, training principles

Summary

In this episode of the Sapphire Running Zone podcast, Tim Rogers discusses the critical role of training plans in achieving running goals. He outlines the four essential principles of effective training: progression, specificity, individualization, and overload. Tim emphasizes the importance of following a structured plan to avoid under training or burnout, and he provides insights on how to choose the right training plan while allowing for flexibility and individual needs. The episode concludes with a Q&A segment addressing common questions about training plans.

Takeaways
Training plans are essential for achieving fitness goals.
Progression is key; increase intensity gradually.
Specificity ensures training aligns with your goals.
Individualisation recognises that each runner is unique.
Overload must be balanced with adequate rest.
A well-structured plan prevents under training and burnout.
Monitoring progress is crucial for success.
Flexibility in training plans allows for personal adjustments.
Injury risk is reduced with a proper training plan.
Choosing the right plan is vital for performance.
Sound Bites
"Why do we need a training plan?"
"Specificity is so important."
"Everybody is different."
"Get yourself a training plan."
Chapters

00:00 The Importance of Training Plans
05:11 Four Principles of Effective Training
11:57 Understanding Training Plans
16:00 Flexibility and Individualisation in Training
22:25 Q&A: Common Training Plan Questions
...more
23min
November 20, 2025Making the most of Your Running Event Expo Experience: Tips & Tricks
Running Expo Tips: Get the Most from Your Race Weekend. From race pack pickup to running gear and sponsor booths, a running expo is an essential part of race day. In this episode, we share top tips for navigating marathons and race expos, helping you prepare, explore, and enjoy your pre-race experience to the fullest.
For more podcasts head to https://www.sapphirerunningzone.com/podcasts. We have two channels, this one and another for members only. If you'd to be the focus of one just let us know using the chat function on https://www.sapphirerunningzone.com
PODCAST NOTES
Keywords

running, marathon, expo, race preparation, training, charity, registration, merchandise, race day, athlete

Summary

In this podcast episode, Tim Rogers provides a comprehensive guide to navigating expos for running events. He emphasizes the importance of knowing the expo schedule, bringing necessary documentation, and engaging with various aspects of the expo experience, including charity interactions and expert talks. Tim shares practical tips on avoiding crowds, managing merchandise purchases, and ensuring a positive experience at the expo, especially for first-time attendees.

Takeaways
Know the expo hours to avoid missing your race.
Bring registration documents and ID to collect your race number.
Avoid buying new gear for race day to prevent discomfort.
Take breaks and sit down to rest your feet during the expo.
Engage with charities and thank them for their support.
Explore the history of the event at the expo for context.
Listen to expert talks for valuable race preparation tips.
Be mindful of busy times, especially on Saturdays.
Keep your race bib and chip secure at all times.
Enjoy the overall experience and absorb the atmosphere.
Titles
Mastering the Expo Experience for Runners
Essential Tips for Navigating Race Expos

Sound Bites
"Avoid the rush on Saturday afternoons."
"Engage with your charity at the expo."
"Don't buy anything new for race day."
"Say thank you to the volunteers."
Chapters

00:00 Welcome to Expo Essentials
03:01 Navigating the Expo Experience
05:54 Registration and Documentation
09:08 Exploring the Expo Floor
11:58 Engaging with Charities and Experts
14:46 Merchandise and Race Day Preparation
18:11 Maximising Your Expo Visit
20:57 Final Thoughts and Tips
...more
24min

FAQs about Don’t Forget Your Gels:

How many episodes does Don’t Forget Your Gels have?

The podcast currently has 74 episodes available.