Tips For Training & Race Day Success – How to maximize your #midsussexmarathon23

Leigh Smith from Mid Sussex Osteopaths shares his top tips for ensuring race day success. The Mid Sussex Marathon Weekend is around the corner. It’s a unique race with unique challenges. We’re getting into the big weeks of training now, tiredness is setting in, you climb the stairs on your hands and knees rather than walking, and you will literally eat anything that isn’t tied down, and you wonder “how can I keep going?!”

Keep the faith!

The first top tip is don’t change anything on the race weekend itself. There is always the
temptation to change your shoes, change your fuel, change your long runs. If you’re a very experienced runner then you may be able to change some of these and get away with it, but for most people, keep doing what you’ve been doing: it has got you this far, trust the training and trust yourself.

Dress rehearsal

Tip no 2. Practise, practise, practise. Don’t just get the miles in with your training. Use your next few long runs as an opportunity to practise for your race weekend. This is the time to test everything.

  1. Run in the exact outfit and trainers that you’re planning to wear on the race weekend
  2. Practise your race day nutrition, including the food planned for the day before, breakfast and in-race nutrition.
  3. Think about recovery. If you’re running this as a multi day event, you need to concentrate on your post-race nutrition to get you ready for the next day. Look at getting plenty of carbs into your diet over the weekend, and some protein for muscle recovery.
  4. Set off at the time of the race. If your race starts at 9.30 am, let’s get your body used to this with the dress rehearsal runs.
  5. And, if you’re running more than one of the individual events, try to run 3 days back-to-back like you will be over the weekend.

Your pace or mine?

If your training and taper has gone well, then there’s a good chance the pace you start running at is going to feel a little easy. This isn’t a bad thing; remember you must do this pace for 26.2 miles over 3 days on undulating courses. On the day, with all the excitement and the crowds, it’s easy to get dragged along with other runners and before you know it,
you’re head to head with the lead pack. Try to resist this temptation; there’s a finish line to get to !

Try not to stress the small stuff

Lastly, you can’t control the uncontrollable. Sometimes life can throw you a curveball: your child has a sickness bug all night or there’s a heat wave on the weekend. All you can do is control how you react to any unexpected problems. No-one’s training or race ever goes perfectly but know that you did everything in your power to get it right, you controlled all your controllables and you’re going to FINISH THE RACE!

What if you’re struggling with your training?

If you’re struggling with any aspect of your training or with any injury, please contact me. I’m a running coach and a Sports Massage therapist with several marathons under my laces so am ideally placed to advise and help you. Don’t leave it too late to fix any problems in your preparation!

See you on the other side, Marathoners.
Leigh Smith
Sports Massage Therapist with Mid Sussex Osteopaths

Don’t miss this special Offer!

Use code NICE20 for 20% off any Mid Sussex Marathon Weekend race. Miss this and you miss out!

Discount code is valid until Monday 27th March 2023. All entries must be made via the Nice Work website. Links to all #midsussexmarathonweekend races included in this offer below.

If you are entering all three races over the marathon weekend click here https://www.nice-work.org.uk/races/MSMW

For the East Grinstead 10 Mile race click here https://www.nice-work.org.uk/…/-the-mid-sussex-east…

For the Haywards Heath 10 Mile race click here https://www.nice-work.org.uk/…/-the-mid-sussex-haywards…

For the Burgess Hill 10K race click here https://www.nice-work.org.uk/…/the-mid-sussex-burgess…

Please share with friends, family, running clubs, community groups and anyone else who would be interested to know about the 20% off discount code.

Thank you! The Mid Sussex Marathon Weekend team

Why Hurst College Students Are “happy, healthy & active” 

We are very fortunate to have Hurst College sponsoring Day 3 of the Mid Sussex Marathon Weekend, with their support residents of Mid Sussex will be able take part in this fantastic community event – and with three days to go there’ still time to sign up for the Burgess Hill Fun Run, Mile or 10K!

Hurst College is a thriving independent school located within a 140-acre campus in West Sussex and offers a through-school education from Pre-Prep to Sixth Form. With Wellbeing at the heart of what they do Hurst College in this blog post they explain how they do this.

“At Hurst College, pupil wellbeing is at the heart of what we do. Our pre-emptive approach aims to support all pupils throughout their time at Hurst. Positive mental wellbeing is evident throughout the school at every level with our recent whole school objective being ‘to develop a mutually supportive culture’. So much so that our most recent Independent Schools Inspectorate (ISI) report stated, “Throughout the school there is a tangible and marked positivity among pupils”. 

Embedded timetabled wellbeing sessions ensure all pupils will spend time on the school farm, in the forest, taking part in yoga, mindfulness and reflecting on what positive wellbeing means to them. Daily sessions with housemasters/mistresses, tri-weekly tutorial sessions and head of year check-ins, ensure pupils can share concerns and feel supported. 

There is an array of expert support beyond house staff – on-site counsellors, the medical team, the Chaplain, a dedicated Director of Wellbeing and a pastoral intervention practitioner – who all provide specialist support, alongside the robust pupil guardian mentor scheme. Pupils feel supported and “cite many people to whom they could turn to for support” (ISI). 

Transition to Hurst is a key time and we host a unique event where prospective pupils join us a few months in advance of their entry to ensure a smooth transition pastorally and academically to support their wellbeing. This helps develop key relationships with pupils and their schools, who also join us for events throughout the year. This is the beginning of a transition/induction programme that lasts throughout the first year. 

Staff are trained in Youth Mental Health First Aid by our Director of Safeguarding and are also provided with specific and dedicated CPD on supporting individuals. Staff Wellbeing is also a significant priority and Hurst is seen as a leader in this field with our Staff Wellbeing lead regularly writing and presenting for the TES and Optimus Education. Hurst was also the first school nationally to offer all staff the Mind Clinic – a supportive listening service – alongside an array of other wellbeing resources and support. This forward-looking culture encourages staff to be excellent role models. 

Parents are also key to our wellbeing success. They are invited in for presentations, forums and webinars to help them support their children/our pupils and receive our wellbeing Newsletters. We believe this holistic approach is key. 

Hurst is seen as a wellbeing leader in the local area, emphasised by hosting conferences and forums for other schools with a focus on Wellbeing, Transition and Safeguarding. We also invite key staff from feeder schools to see how we teach subjects, share ideas/best practice, and work closely with those staff to best support every pupil. It is through this and all of the above that we ensure our pupils remain “happy, healthy and active” (ISI).”

April 2022, Hurstpierpoint College

THANK YOU TO MSMW 2022 SPONSORS & PARTNERS

A huge thank you to this years wonderful sponsors and partners, for their donations for prizes, venues, catering. Helping to make this years marathon happen:

  • Hurst College
  • Roche Diagnostics
  • Wisdom Sports, Haywards Heath 
  • Herbert Sports, East Grinstead 
  • GR Teamwear, Burgess Hill
  • Shokz
  • East Grinstead Rugby Club
  • The Burgess Hill Academy
  • Woodlands Mead School  
  • Meridian FM
  • Burgess Hill Radio 
  • Places Leisure  

and all our wonderful volunteers!

Double European Athletics  Champion, Paralympian  Fabienne  Andre Backs Mid Sussex Marathon Virtual Event. 

Virtual Race 2022 16th April – 2nd May.

As an inclusive event there is something for everyone, with Fun Runs and Mile races each of the 3 days for younger participants and new runners.

Those unable to attend the in-person event can take part in our virtual race, between 16th April and Monday 2nd May 2022.

Double European Athletics Champion, Paralympian Fabienne Andre is an advocate of this year’s Virtual event: “Participants can take part wherever and however suits  them, walking, in a wheelchair, on a scooter or a bike – the more creative the better!”

Fabienne Andre

Join us and be part of the action!

Runner’s stories 2020

Clapping hands sign

Over 700 children from 18 schools across Mid Sussex have completed MSMW 2020 Virtual Fun Run Week. They have all done amazingly well and should be so proud of all the students that completed the race. We are so happy we have been able to still do this event virtually to help children stay active and have fun!

Read on to find out how St. Peter’s Catholic Primary School got on during MSMW 2020 Virtual Fun Run Week.

“Great day yesterday with the launch of our @MidSxMarathon 1km and 1mile challenges. Well done to all of our runners and supporters.”

“Another 19 runners in action yesterday both at home and in school for the @MidSxMarathon virtual 1km and 1 mile races. The kids have really enjoyed it – so many aimed for 1km and then went for the mile!”

“Wow @MidSxMarathon we have had an incredible week with 90 of our children completing either the 1km fun run or the 1 mile from either home or at school. We still have a few more runners to go! Thanks for this great opportunity @MidSxMarathon.”

Runner’s stories 2020

Here’s how jezzaruns got on during the MSMW 2020 Virtual Race!

All set for tomorrow solo 10 miles to kickstart my @midsussexmarathon weekend fundraising for Heads On Charity .

Day 1 complete – a relaxing solo 10 miles.

All set as tomorrow brings Day 2 of @midsussexmarathon – a steady 10 miles on the trails and more fundraising for Heads On Charity.

Day 2 @midsussexmarathon complete – solo 10 miles on the trails and another £50 pledged for Heads On Charity.

All set for tomorrow Day 3 of my @midsussexmarathon weekend and a chance to raise funds for Heads On Charity and the opportunity to talk about mental health . Together we can break the stigma , prevent suicide and say no to bullies . The feet will do the talking.

Day 3 @midsussexmarathonweekend complete – a socially distanced 10k with Ian P . 57.57 with a last mile of 8 min 30 !!! Another £50 pledged for Heads In Charity.

Happy to receive my medals for the virtual @midsussexmarathon and a big thank you to the organisers @niceworkrun . Hopefully see you all next year in person. “

Massive well done Jezza, you did amazing!!! We will be looking forward to seeing you in 2021!!

MSMW 2020 Virtual Runner’s Stories

Samantha Day

Day 1 completed of the Mid Sussex Marathon 2020 – 10.55 miles and no rain!Fabulous scenery. Thank you for going virtual giving us the opportunity and motivation to enrol and take part. Looking forward to the next 10 miles tomorrow.

Day 2 completed of the Mid Sussex Marathon 2020 – 10.72 miles. I had so much fun today on the walk and especially on the viaduct. Just goes to show what exercise in a lovely location can do for you. Only 6.2 miles to go tomorrow!

Day 3 completed! Yes 6.3 miles today to finish the Mid Sussex Marathon 2020 marathon event. I have so enjoyed this challenge. I would recommend it to you all. A big thank you to the organisers for making this virtual and giving me the motivation to take part. I am looking forward to my medals!

After completing the Mid Sussex Marathon 2020 virtual event last week over three days, it has motivated me to continue walking longer distances. Today I walked 15.2 miles in preparation for walking 26.2 miles, a whole marathon next weekend in a day.

Well I am blaming the Mid Sussex Marathon 2020! At the beginning of June I registered for the Marathon virtual event, 26.2 miles which I chose to do over three days. I had such a good time and it made me feel so motivated that today I decided to walk 26.2 miles in one day! All good and feeling great.

Congratulations Samantha on completing the MSMW 2020 Virtual Race!!! We hope you are enjoying your medals, your amazing !!

Well done to everyone who completed MSMW 2020 Virtual Race!

Thank you for all your amazing comments, we just love reading them!


Simon Kingsley-Young “Tbh, I NEVER thought that I would ever be getting a medal for taking part in a virtual run, let alone complete a whole marathon. As the post says, you can do a little each day and you get the choice of running, jogging, walking, hopping, skipping, crawling or any other method to get it completed. Well done to Mid Sussex Marathon 2020 for making this event more inclusive than ever before.”

Nura Karpowitsch “Mid Sussex Marathon 2020 omg, I had some stunning scenery, spent more time taking photos than running/walking 😂😂”

Elizabeth Thomas Prentis “Got my medals the other day. Thank you. They look rather wonderful all stacked up”

Richard Barr “Wow ! What a perfect opportunity to run a great virtual run with #MSMW2020 “

Samantha Day “Well I am blaming the Mid Sussex Marathon 2020! At the beginning of June I registered for the Marathon virtual event, 26.2 miles which I chose to do over three days. I had such a good time and it made me feel so motivated that today I decided to walk 26.2 miles in one day! All good and feeling great.
You have up to 28th June to register for any distance you would like to run, walk or cycle as long as you complete it by 1st July. Who knows, you could end up feeling as empowered and motivated as I do and the medals are fab!

Jim Vidler “This is such a great event, and being virtual this year doesn’t really detract from the challenge, well worth giving it a go!”

Wendy White “What I love about this virtual event is that you can choose your distance. Can be less than a marathon.”

Samantha Smith Cllr “Mid Sussex Marathon 2020 is perfect for those who have just started out doing exercise and also for those who find it hard to be in crowds and want to take the race over several days.
Families can participate together and it gives people who may have disabilities to have a chance and take part too!”
So excited!
My first ever medal and I’m chuffed to bits 😁
I completed 10k on my bike last weekend and for some that doesn’t seem much but to me it was a HUGE effort and achievement 🏅
I didn’t think i could do it but there are a lot of things in my life I never thought I could do!
Super proud of my achievement and I hope they do another virtual race because it suits me and would enter again 😊

Kathy Wras “Its been great to have the challenge 🙂 , Day 2 today for me today, 2nd 5 miles under my belt, my poor knees aren’t looking forward to tomorrow!”

Becky Workman “My medals arrived today and they are amazing! Thank you so much for allowing us to run virtually this year. Looking forward to running it with everyone else next year 🤞”

Simon Kingsley-Young “You’ll be glad that you did….I was!!”

Becky Workman “I did! Definitely need some recovery tips 🤣. Thanks for enabling us to do this remotely this year. Looking forward to receiving the gorgeous medals 🏅”

#f15d40James Munden “10 yesterday and 10 today. Missed the event but still great to get out. 6.2 in the morning 😀”

Cathy Burke “Just finished day 1 10 miler. Would normally be sweeping the race so figured this year I may as well run it. #MSMW2020 #teamnicework”

Hope you’re enjoying your well deserved medals and don’t forget you can still grab yourself a MSMW 2020 T shirt!

Running as a family!

Running is a fitness activity that the whole family can get involved in. Unlike any other sports, running activities can accommodate any fitness level or ability. You can make it work for families of all ages. Read on to find out just some of the benefits of running as a family.

It’s good for the mind and body

Running does wonders for the body by strengthening your bones and muscles, exercising your lungs, and boosting the immune system. Living an active lifestyle also makes you more mentally alert, which means kids who are active also tend to be active learners.

It’s the PERFECT FAMILY ACTIVITY

Running together is a great way of encouraging a healthy and active lifestyle whilst having quality family time. Working as a family towards a shared goal and celebrating your achievements will bring everyone closer together.

YOU CAN START SMALL

If you’re new to running and are looking to start out easy, running small short distances with your kids can help your motivation stay high.

WARM-UP WITH THE KIDS

If you’re taking on one of your longer runs, why not warm up with your kids? Have some fun, jump around, dance or skip to get the blood plumping, even if it’s just a jog to the end of the street and back, it’s a way of fitting in your daily steps.

tAKE PART IN AN EVENT TOGETHER

Not only will you enjoy the race endorphins as a family, but you’ll also have fun bonding over the memories for weeks to come.

Have FUN

Signing up to MSMW 2020 Virtual Fun Run together may spark a love for running and encourage your children to take on new challenges for the rest of their lives.

Sign up to MSMW 2020 Virtual Fun Run today !!!!