We’re delighted to welcome Blakedown Sport & Play as a partner of the East Grinstead 10 Mile at the Mid Sussex Marathon Weekend 2026.
Blakedown Sport & Play are specialists in the design and installation of high-quality sport, play and recreational facilities across the UK. Their work helps create inspiring outdoor spaces where communities can be active, connect and enjoy the benefits of sport and play.
As part of the Mid Sussex Marathon Weekend, the East Grinstead 10 Mile on 2 May 2026 brings runners together from across the region for a fantastic race through the local area, and we’re proud to have Blakedown Sport & Play supporting this event.
Congratulations! You’ve completed the Mid Sussex Marathon. What a great weekend it was too. Now what? Recovery is key, but so is keeping your motivation alive.
Post Race Recovery Tips
Active recovery: Low impact movements through walking or swimming aids muscle repair.
Mobility dynamic stretches, start herewith our overstriding mobility for tired legs that have ran, walked and maybe even crawled over the past 3 days
Hydrate & refuel: Restore lost fluids and eat protein rich meals
Stretch & foam roll: Release tension in tired muscles.
It’s been a great weekend and after weeks of structured training, it’s normal to feel a dip in motivation now the race is over. Here’s how to keep the momentum going:
Reflect & celebrate: Recognise your achievement!
Plan your next challenge: Check back soon to sign up for MSMW 2026 or visit our partners Nice Work for your next race!
Head Coach of Personify Fitness, Ben Short, shares his latest tips to help you prepare for this weekend’s event:
Carb loading before a race is a tried-and-true method for boosting energy stores — but there’s a fine line between fuelling smart and overdoing it.
Why Carb Loading Matters
Carbohydrates are stored as glycogen in your muscles, providing the energy needed for endurance running. Without enough glycogen, runners often “hit the wall” and experience extreme fatigue. This can make those final miles brutally tough — or leave you questioning whether you’ll even make it to Run Event 3 in Burgess Hill.
How to Carb Load for the Mid Sussex Marathon
Start on Thursday before race weekend: Gradually increase your carb intake while slightly reducing protein and fat.
Focus on complex carbs: Oats, pasta, rice, and sweet potatoes provide steady, sustained energy.
Avoid heavy, greasy foods: Too much fibre or fat can cause stomach issues, IBS, or discomfort. Reduce these foods, but don’t eliminate them entirely — think of them more as condiments to your carbs.
Hydrate well: Carbs store water, so aim to drink 500 ml to 1 L more than usual on carb-loading days.
Nothing new on race weekend: Your digestive system, like your legs, has been training for this. Don’t experiment with new foods at the last minute — stick with what has worked during training.
Want Personalised Nutrition Guidance?
Our training plans include nutrition strategies to help you perform at your best on race day.
Tapering is the final and often overlooked phase of training, where you reduce mileage to allow your body to recover and reach peak condition for race weekend. Done correctly, tapering ensures you arrive at the Mid Sussex Marathon feeling fresh, strong, and ready to perform at your best.
Why Tapering Works
✔️ Reduces fatigue – Your muscles rebuild and strengthen during this period. ✔️ Restores glycogen stores – More sustained energy for race day. ✔️ Lowers injury risk – A well-rested body performs better lowers risk of injury and ensures you’re fresh on race weekend.
How to Taper for the Mid Sussex Marathon
🔹 Reduce mileage – Cut back by 30-50% in the last two weeks leading up to race day. 🔹 Maintain intensity – Keep your effort level high, but reduce the volume. 🔹 Prioritise sleep & recovery – More rest equals better performance. 🔹 Stick to your routine – Avoid last-minute drastic changes to diet or training.
Need a Structured Taper Plan?
Our coaching programs guide you through the tapering process to ensure optimal race-day performance, so you toe the start line feeling confident and ready to go.
Marathon training is an incredible journey, but if you’re not careful, it can lead to frustrating injuries that derail your progress. To help you stay strong and injury-free during your Mid Sussex Marathon training, here’s what you need to know about the most common running injuries—and how to prevent them.
Most Common Running Injuries
Runner’s Knee – Overuse can cause pain around the kneecap.
Shin Splints – Sudden mileage increases can lead to pain along the shin bone.
Plantar Fasciitis – Tightness in the foot’s arch can result in heel or foot pain.
Achilles Tendinitis – Overuse, over pronation or unsupportive footwear can cause inflammation of the Achilles tendon.
How to Prevent Injuries
✅ Follow a progressive plan – Avoid increasing mileage too quickly, this is even more important in the final stages of training. ✅ Incorporate strength training – Stronger muscles support your joints and prevent imbalances. ✅ Listen to your body – If running is too painful, try cross-training (low impact cardio alternatives such as cycling, cross trainer, or brisk walking). If even that hurts, take a rest day! ✅ Prioritise mobility and stretching – Keeping muscles flexible reduces strain. Try this Personify Fitness mobility routine as part of your recovery training process: Watch Here.
Train Smarter with Personify Fitness
We offer tailored coaching to balance training intensity, mobility, and recovery – all with a real life coach to adapt around your training needs. Get a plan designed for you to Stay strong, stay pain-free, and keep chasing your goals!
If you’ve attended the Mid Sussex Marathon Weekend, you’ve probably spotted Ben Short either speeding across the finish line in pole position, supporting young runners in the Junior Race and Fun Run, or performing his signature cartwheels in the event village.
As Head Coach of Personify Fitness, Ben is not only a champion runner but also a dedicated coach, passionate about helping others reach their full potential. This year, we’re thrilled to have Ben sharing his expertise through a special blog series, packed with tips to help you make the most of your race. Read on for the first instalment!
Run Breathing: Mastering Your Oxygen for a Stronger Run
1. Run Breathing: Mastering Your Oxygen for a Stronger Run
Breathing efficiently while running can mean the difference between cruising comfortably and hitting an early wall. Many runners find themselves gasping for air or struggling with side stitches simply because they haven’t trained their breathing techniques. This becomes even more crucial when transitioning between terrains—whether it’s the trails of the East Grinstead 10 on Saturday, the mix of urban and firm trail in the Haywards Heath 10 on Sunday, or Monday’s BH10k.
The Basics of Breathing for Running
Your muscles need oxygen to fuel performance, so mastering your breath directly impacts endurance and stamina. The key is diaphragmatic breathing (deep belly breathing), which allows you to take in more oxygen per breath than shallow chest breathing.
Tips for Better Breathing While Running
Breathe through your nose and mouth – This maximises oxygen intake while keeping your breath controlled.
Practice deep breathing off the run – Yoga and mindfulness exercises can strengthen your diaphragm for better control. Our athletes find apps like Calm and Headspace useful for guided meditation.
Control your pace – If you’re breathless too soon, slow down and find a steady rhythm.
Two Powerful Breathing Techniques
Here’s two powerful methods to get you started depending if you are a visual learner (triangular breathing) or musical learner (We Will Rock You style):
To improve your breathing efficiency, try one of these two methods based on your learning style:
1️⃣ Triangular Breathing 🔼 (For Visual Learners)
This method helps create a steady rhythm:
2 quick inhales 🎵
1 longer exhale
Visualize a triangle forming with each breath cycle
It’s all about finding balance to stay calm and in control.
2️⃣ “We Will Rock You” Rhythm (For Musical Learners)
If you’re musically inclined, sync your breathing to the iconic beat:
2 quick inhales 👏👏
1 powerful exhale 🙌
💡 Why It Works
Every runner is different, so we adapt our coaching to match YOUR unique learning style and goals. These tailored techniques build confidence and help you push your limits!
Train Smarter with Personify Fitness
If you want to improve your breathing, endurance, and overall performance, our bespoke training plans cover every detail—including breathing strategies.
We are so excited to announce the return of the Mid Sussex Marathon Schools Challenge for 2025, made possible by the ongoing support of Roche Diagnostics UK & Ireland and Mid Sussex Active. Encouraging young people to stay active is essential for their overall well-being. Research highlights that regular exercise in childhood fosters healthy growth, reduces the risk of future health issues such as obesity and heart disease, and enhances mental well-being. Additionally, participating in sports helps children develop important life skills like teamwork, confidence, and resilience.
Events like the Mid Sussex Marathon Schools Challenge not only promote a passion for running but also encourage a lifelong commitment to fitness and health. These young participants represent the future of sport, demonstrating the perseverance and dedication that define great athletes.
Geoff Twist, Managing Director of Roche Diagnostics UK and Ireland, based in Burgess Hill, expressed his enthusiasm: “The Mid Sussex Marathon Schools Challenge is an event we are incredibly proud to support. Seeing over 3000 children from 20 schools across Mid Sussex take part last year was truly inspiring. Their enthusiasm and dedication are remarkable. We are delighted to continue our sponsorship for 2025 and look forward to seeing even more young runners joining this fantastic initiative.”
The Mid Sussex Marathon Weekend remains dedicated to encouraging physical activity among young people and is proud to partner with Mid Sussex Active in delivering this exciting event.
Holly Prescott added: “We love being involved in the Schools Challenge each year. It’s a fantastic way for children to enjoy running outdoors in a fun and social environment. Schools appreciate the simplicity of the event as it requires no equipment, preparation, or additional workload for teachers. It’s all about participation, enjoyment, and inspiring families to get involved in the marathon weekend.”
We extend our heartfelt thanks to Roche Diagnostics UK & Ireland for their continued commitment to this initiative and to Mid Sussex Active for their invaluable support. We can’t wait to celebrate the achievements of all the young runners in 2025 and continue inspiring the next generation to embrace active, healthy lifestyles.
We are thrilled to announce that Roche Diagnostics UK & Ireland will continue their sponsorship of the Mid Sussex Marathon Schools Challenge 2024. Encouraging young people to lead active lifestyles is crucial for their physical and mental well-being. Studies have shown that regular physical activity in childhood not only promotes healthy growth and development but also reduces the risk of chronic diseases such as obesity, diabetes, and heart disease later in life. Additionally, engaging in sports and recreational activities helps children build essential skills such as teamwork, leadership, and resilience, shaping them into well-rounded individuals.
Furthermore, events like the Mid Sussex Marathon Schools Challenge cultivate a love for running and fitness, instilling a lifelong passion for exercise and healthy living. These children are not just participants; they are the runners of the future, embodying the spirit of determination and perseverance that defines athletes worldwide.
Geoff Twist, Managing Director of Roche Diagnostics UK and Ireland which has its headquarters in Burgess Hill said, “The Mid Sussex Marathon Schools Challenge holds a special place in our hearts. It is so encouraging and truly inspiring that a record number of over 3000 children from 20 schools across Mid Sussex have signed up to take part in this year’s challenge. A huge well done from us to every single one of them for their dedication and commitment to staying active and having fun.”
Mid Sussex Marathon Weekend is fully committed to supporting initiatives that promote physical activity and well-being among young people and works in partnership with Mid Sussex Active to deliver this thrilling event.
Holly Prescott from said: “We are excited to be involved in the Schools Challenge again this year. The children taking part get to run outside in the fresh air. Schools love it as there’s no set up, tidy up, or equipment required. No staff training is needed and there is no extra workload for teachers. It’s social, non-competitive and fun and we love the fact that it helps to promote the marathon weekend to families across Mid Sussex.”
We extend our sincere gratitude to Roche Diagnostics UK and Ireland for their dedication to this event and Mid Sussex Active for all their support. We look forward to celebrating the achievements of all participants and hope to continue to inspire the next generation to lead active, healthy lives. April 2024
With just under two weeks to go until the race it’s time to taper your training – all of the hard work is done! You should now be entering the crucial tapering phase of your training. This period is all about fine-tuning, recovering, and ensuring you’re in peak condition come race day. As you prepare for this exciting event, here are some essential tapering tips from Nic Robinson, Sports Massage therapist at Mid Sussex Osteopaths, to help you make the most of these final weeks. To read the full article visit their website. Enjoy April 2024
Advice from Sports Massage Therapist, Leigh Smith. You entered the Mid Sussex Marathon Weekend, arguably harder than running a marathon in one day, and now you’ve completed it – your legs ache, how do you recover? Follow these tips to help you get through the next few days. Nutrition. First stop, nutrition. After each day of the marathon weekend head to the food bans and grab some carbohydrates and protein. This aids in recovery and refills your depleted glycogen stores. The week after, do the same. Focus on good sources of protein and carbs to help restock the energy stores and help those muscles repair. Keep Mobile. Keep moving. Between the races it will be tempting to just rest up on your couch, but a short walk is and light stretching is best, as this gets the blood flowing and tired muscles moving again. Keep eating as well, as your body needs to refuel, remember to include protein as your body will be in repair mode. Time For A Massage. The week after the race is a great time to get a light sports massage. Any tender or tight muscles are going to respond well to be treated now. When To Run Again? Listen to your body, if and when you decide to run take it very easy. You owe it to your body to be kind. Start with a very slow 10 minutes and build slowly from there. A few aches and pains are expected but dont push through any sharp or shooting pains. Go Again. Book for next year’s event. You know you said you wouldn’t, but you will… Sports Massage? You will have your virtual goody bag, look out for our special offer of £10 off a Sports Massage with us. Valid for 2 weeks from the event. Leigh Smith, Mid Sussex Osteopath & Sports Massage Therapists April 2023
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy
Privacy Overview
This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
