The Running Rules Podcast (Alan Ladd)

Today's guest Norman Mawhinney, has had an incredible year in 2023 becoming not only British, Irish and World marathon champion but also Irish champion at every distance from 5k to marathon.

We talk about his journey from starting out running as a challenge from a friend at the age of 51 to struggling and then breaking through in the marathon to excelling in 7 marathons in 2023.

We explore Norman's training, nutrition and mindset going into and during races and also talk about how he has inspired others to get involved in running through parkrun, couch to 5k programs and at Run Hub in Newtownards.

To follow Norman's RunHub page go to:

https://www.facebook.com/runormanrun/

For information on the upcoming couch to 5k programs starting in January 2024 please visit:

https://www.facebook.com/profile.php?id=100064559447713

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Louise is my better half who is the creative eye behind my social media and my guides. However, she has also rediscovered her love for the running after nearly 4 years out following injury and the pandemic having just run a 4 minute half marathon PB of 2:07.

Her running story is one of early breakthroughs followed by setbacks caused by injury and a loss of motivation. We talk about how running for the right reasons and building up the social side of things as well as properly structured training has helped her to come back stronger than before.

This episode will give you inspiration if you have been out for a while or have plateaued and lost some motivation. Sometimes it seems like those times achieved many years ago are unattainable but sometimes all it takes is a shift of mentality to accompany good training.

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠⁠www.therunningrules.com/coaching

Today's solo episode gives you all the info and nuance about what XC is, the good points and the bad points and some of my tips to get you through and get the most out of it.

XC is completely different from road racing but it can be fun (and not!) too. If you've been following my bonus series, you may be wondering what all the fuss is about.

Today I give you an insight into exactly what it is, who it is for (spoiler - it can be for anyone!) and what you should do to prepare and how to race it.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see ⁠⁠⁠⁠www.therunningrules.com/coaching

This is part 6 of my journey to the Northern Ireland Masters Cross Country Trials.

The week after the trial I reflect on the build up to the race and how it went and how I feel afterwards. Thank you for all your support throughout the last 6 weeks!

If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

It's that time of season where we start to doubt ourselves ahead of our main autumn marathons and half marathons. We wonder how we're able to run the distance or pace when training runs seem tough.

In this episode I talk about 7 reasons why you should be confident and hopeful going into your target race. Races are not training runs and there are lots of ways to get more out of yourself on race day.

I am launching a 21 day marathon mastery email course - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here (you'll receive your first day within 48 hours):

⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠https://calendly.com/therunningrules/zoom-coaching-call⁠

In today's episode I talk about the different training terms you might see and explain the difference (or not!) of intervals vs fartleks, tempo vs threshold runs. More importantly, I teach you what to expect to see on plans and how to interpret the sessions so that you are working in the right zones and at the right effort level. As long as you know the structure of a session and its purpose then you should be able to infer the intensity required although not all free plans will explain things properly. I also give you a crude way to estimate your paces for different races. NOTE: the pace calculator is coming soon - if you can't wait, send me a message with a recent race time and the paces you want to be calculated!

Whatever you do in terms of marathon training for autumn, don't miss my free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching⁠⁠⁠ or book a free consultation via the website.

In this episode, I introduce myself so you can get a flavour of my background, what has influenced me and how some of the things I've been through might help in your running journey. I'd love to know if any of my story resonates with you.

To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

Today I talk to someone I regard as having been a key figure in my running success over the last 6 years.

Joanne Patterson is a chartered physiotherapist and 3:29 marathoner originally from Belfast, now living in Sydney Australia.

In this episode we talk about what the challenges were in Joanne's move to Australia, what strength training she would recommend for runners as a minimum and an insight into bone stress injuries.

Joanne was first on the podcast in episode 16. You can listen here: https://open.spotify.com/episode/2nlx9XnIa4pKyOy303lRtK

You can follow her journey on instagram https://www.instagram.com/pattersonjoanne/

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 1 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

A normal-ish week of training, some foul weather, loosened ankles and some reflections on my current strengths and weaknesses as I prepare for the Bobby Rea XC tomorrow and the internationals in Glasgow on 11th November.

If there's anything you would like to know through this mini-series, please DM me on IG ⁠@therunningrules

Today we look at one of the most commonly used drugs in the world - caffeine. I unpack what caffeine is and what its effects are, why it can help with endurance performance and some of the drawbacks of it. I also discuss how to consume it and whether it is ethically sound.

As with anything new, always test it out in training first and if you have any medical concerns, reach out to your doctor.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Do you know why you run? The reason might be deeper than you think. It may be multi-faceted. And that's a good thing because knowing that will help you when things get tough.

And running always gets tough at some point - we have a tough session or race, or we get sick or injured or maybe life just gets in the way.

This episode will help you to be stronger in those moments when it feels difficult like closing out the last 5k of a marathon or just getting outside when the weather is terrible.

In today's episode, I talk about why it is imperative to know your reasons to run and how that can affect the importance you place on running and the things you do around it to support it.

I'll also take you through common reasons and discuss that there may be a hierarchy to the reasons we assign to running that allows us to place it in the context of the rest of life.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

My guest today is Chris Kitson of 'Rockstar Runners', a musculo-skeletal therapist and performance coach. We talk about the mechanics of how people get injured and what they can do to rehab an injury but also delve into the mindset side too.

Chris has so much empathy and experience in this area and it's really refreshing to hear him talk about us as individuals with our own reasons for running and how we need to deal with the psychological impact of running injuries.

He encourages us to take a higher level view of our lives and ensure that we have things that can fill the void of running when we are injured but also helps us to understand that the mind is a vital component of getting back to performance too.

To find out more about Chris and his coaching and therapy sessions check out:

https://www.instagram.com/rockstar_runners/

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see ⁠⁠⁠⁠www.therunningrules.com/coaching

Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same course as the Olympic marathon.

I talk through my preparation and aims for this race along with the challenges of the course and conditions and also placing it in the context of my Chicago marathon training.

The olympics start tomorrow with the main running events starting on the 1st August and I will also be at the olympics running the marathon pour tous on the same route as the olympic marathon!

In this episode I preview the running events and some of the athletes and things to look out for. From the commentators complaining of painfully slow running to teams dropping the baton.

And of course I'll be looking mostly at the marathon which this year has a mass participation race on the same route in the evening of the 10th August. I will be there and I will share my plans for that race.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

In today's nutrition episode, I talk about what exactly nutrients are and how to get them sufficiently in your diet. I explain the different roles these nutrients play in the body and why they are important for runners.

Nutrition can be as complicated or as hands off as you like but I think the best approach is one where you understand in general terms what role different foods play in the diet and focus on getting enough of each type of food in your diet.

In the show, I refer to a nutrition calculator to get a ballpark idea of calories (and potentially protein too) which you can find here:

https://www.therunningrules.com/nutrition-calculator/

Another great resource is the nhs eatwell plate which you can find here:

https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a chance to listen to November's webinar on 'how to run your next marathon faster' by looking at the 4 biggest mistakes people make and how to avoid them.

If you are interested in a live talk or webinar for your running group tailored to the topics you want to hear about, send me a message with your details through instagram or email me.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠ - you can get 50% off your first month before the end of December with code BFAST at checkout.

This is part 7 of a series following my journey from T1 diabetes diagnosis to my next marathon.

In this week's bonus episode I give an insight to how I'm feeling going into this weekend's Bohermeen half marathon off the back of a couple of really pleasing runs.

I also go into the New York marathon debacle and discuss how changing plans can actually make you feel a bit more liberated in the long run.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠www.therunningrules.com/master-the-marathon⁠

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

The Boston Marathon has been an experience like no other! I go through a bit of the history, the weekend as a whole and the race from start to finish. Even if you aren’t planning to do Boston any time soon, you’ll find hints and tips for your next marathon to help you get your best experience (and hopefully time too!)

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

I had the great pleasure of interviewing Jenny Bushell after the completion of her Bob Graham round. This is a 66 mile route in the Lake District encompassing 42 peaks and 27000 ft (8200m) of elevation.

Jenny's story is an amazing one having only started running through C25k in 2013. She progressed on to running a London marathon championship time of 3:14 before moving to the trails and mountains.

This episode is perfect for getting masses of preparation and mindset tips as well as touching on training and nutrition but primarily getting the sense of what it's like to set a huge goal and accomplishing it.

To find out more about Jenny's 'Into the hills' trail running workshops and experiences, go to:

https://www.instagram.com/intothehillstrailrunning/

https://www.facebook.com/intothehillstrailrunning/

https://www.intothehills.co.uk/

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 3 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about missing sessions when you need to, I look ahead to the first race of the season this Sunday at Armagh and I talk about obsessing over things that don't matter a great deal in the grand scheme of things.

If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

Following my trip away with the kids, I talk about how to prepare, pack, and time your runs on holiday taking into consideration unfamiliar surroundings and weather. If you would like the 'Runner's packing list' courtesy of my wife Louise (www.instagram.com/prettylittledocs), just email me or DM me the word 'PACKING' and I'll send it through.

To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

Diet is very individualistic otherwise we would all be eating the same things! However, certain diet principles can increase your chance of good running performance and better overall wellbeing.

In today's episode, I talk about my diet journey from becoming pescatarian at the age of 6 to getting very lax with nutrition in my 20s. In 2018 I became vegetarian and then became a nutritionist and understood how to improve my vegetarian diet.

This episode is not only for anyone that wishes to follow a plant-based diet but also anyone who wants to improve whatever diet they are on to gain better performance.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Fresh (or not so fresh!) from representing Northern Ireland at the masters international cross country race in Glasgow, I talk about the ups and downs required to even get to the start line, nevermind the undulating course!

I tell the story of the weekend including when and how I found out that I would be starting the international race and how the race went for me.

Finally, I reflect on how I feel now I've achieved a goal that was years in the making. Hopefully, I provide some inspiration to find your own big challenge and go after it, knowing that sometimes we have to push outside our comfort zone and that the journey never really ends.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠www.instagram.com/therunningrules⁠⁠ or see ⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a reflection of what I've seen in my own training and also clients' training and racing culminating in a big weekend of half marathon racing.

It's important to realise that ups and downs during a training block or even a race or session are normal and that it happens to other people too.

This episode gives you some ideas to help keep the ups and downs in check and to have confidence to move forward with your own training and races.

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here for an early bird price to the end of September 2024:

⁠⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 5 of a series following my journey from T1 diabetes diagnosis to my next marathon. January is over! Long live February. The last week of training felt like a bit of a reality check but there were still some positives to take. Strength work has been coming along well and that adds some mental positivity as well as physical gains.

After the disappointment of a curtailed long run, I'm starting to fine tune a fuelling plan that might work. I also talk about getting out of a rut and how we all get them from time to time.

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Two weeks ago I got the biggest curveball in my running journey so far - a diagnosis for type 1 diabetes.

Whilst it solves a lot of puzzles that had built up the last couple of months, day to day life just changed forever and what it means for my running is unclear yet.

Today I share the story of what happened and what it means, how I found out and how I deal with it in the future.

A massive thanks to everyone who has already been in touch and/or helped in any way. Your support is invaluable!

I'm still hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to ⁠⁠www.therunningrules.com/marathonpb⁠⁠

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠⁠

Today's episode is a must for anyone taking on a marathon or a half marathon in spring. Fueling is one of the biggest improvements you can make to your race.

I cover some easy to remember guidelines for intra race fueling a raft of different options to take on your run as well as the implications on logistics on race day.

I also share how it has gone horribly wrong for me in the past when I haven't got fueling right!

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

This is part 6 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Tomorrow is my warm up half marathon at Carlingford. I'm feeling the pressure a little and my head hasn't completely been in training this week.

I talk about being uncertain of where my fitness is having not run a road race since July and a half marathon for a whole year. I'm concerned about the forecasted wind and trying to relieve the pressure on myself but also focusing on enjoying another race and making sure I get back to basics to prepare and also recover going into another hard week of training. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games.

It was hot, hilly and a late start coupled with my plan to try to run at an appropriate intensity to set me up for a push towards Chicago marathon in October.

Ultimately I wanted to enjoy every moment and I did (almost!) enjoy every single minute. I talk about my approach, the atmosphere, what it was like out on course and some takeaways for the future.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Vitamins and minerals can seemingly be a complex topic to get our heads around so I've enlisted the help of a guest expert Kyra Collins.

Kyra takes us through what vitamins and minerals are, why they are so important for runners and how we should go about making sure we are getting them all in the right amounts.

We also talk about different populations and diets where we may (or may not!) need to be a bit more careful.

To connect with Kyra and find out more about her coaching go to:

https://www.instagram.com/kyra.collins.nutrition/

https://www.facebook.com/kcnutrition

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Today's episode is a recap of yesterday's free lunchtime masterclass 'Nutrition 101 for runners'. We discuss the important foundational concepts on which to build a successful nutritional strategy for your life and your running. It doesn't have to be restrictive and it doesn't have to be difficult!

My new 3 week course "Optimal nutrition for runners" is starting on Monday 29th May.

• 3 week course on optimal nutrition for runners to build on the foundation concepts in this podcast

• Private podcast feed with one module per week

• Connect over WhatsApp for questions

• Sign up by Sunday 21st May - course starts Monday 29th May

• £59 for 3 weeks (less than a coffee a day)

Get signed up by Sunday 21st May at www.therunningrules.com/optimal-nutrition

In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to ⁠www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at ⁠alan@therunningrules.com⁠ and I'd love to help you wherever you are at.

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

Stress is something we all have to deal with in different guises but it can be bad for your running and nutrition.

This week I talk about sources of stress including running, why it is detrimental to our overall success and what we can do to overcome it or at least temper it.

I'm very excited to announce that I'll be hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠⁠

This is part 3 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

This week I talk about my training this week with 5 takeaways for your own training. I also talk about the timeline for next week leading up to the race weekend!

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

This is part 10 of a series following my journey from T1 diabetes diagnosis to my next marathon.

20 days out you could say I'm officially on the taper but it doesn't feel like it. I still have a daunting week ahead and I'm pretty tired from poor sleep and potentially less than ideal fuelling day to day.

That said, I've ticked off another really strong week which makes me feel that I'm still going to go out and try to beat my form non-diabetic self. The speed is there as well as a confidence boosting 24 miler.

Fueling and hydration through my long run was also on point and the sugars played ball but I still have my reservations on what they will do on race day. At least I have a plan with some possible deviations!

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠⁠⁠www.therunningrules.com/master-the-marathon⁠⁠⁠⁠

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Last week I gave a webinar on 'breaking down the marathon wall' where I talked about what 'the wall' is and how to avoid it through better planning and execution.

As someone who has learnt the hard way, I don't want you to make the same mistakes as me and this webinar gave practical tips that you can use now to be more prepared than ever on race day.

If you want a bulletproof blueprint for escaping the wall, my course '26.2 days to master the marathon' is starting on Monday 10th March. We will cover everything you need to know in order to get the most out of you marathon.

Go to www.therunningrules.com/master-the-marathon to find out more and sign up!

Slower running has been studied in depth and has proven benefits when it comes to increasing performance and reducing injury risk yet it seems so counterintuitive. I break down some of the training methodologies and why you might still not be running easy enough.

I talk about how easy running should feel and ways to measure it which can be particularly hard at the start.

If you need help planning your easy runs then please do reach out to me on IG and I'll give you a push in the right direction!

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see 

⁠⁠⁠⁠www.therunningrules.com/coaching

To coincide with the start of my 21 day March marathon mastery challenge which focuses on nutrition, mindset and execution for your upcoming spring marathon, this is a deep dive into what you need to know and should look out for in energy gels. I go into what gels are made of and some of the marketing / scientific terms you might see. Then strip it all back to the things that really matter.

If you'd like to get help with a fueling plan for your marathon then it's not too late to join the challenge at www.therunningrules.com/march

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

This week's episode was a fun one discussing lots of things we as runners can get caught up worrying about and why sometimes the best thing is to ignore the noise.

I talk about useless benchmarks provided by your watch, why there is so much more to training than weekly mileage and why comparing yourself to others (or even a former you) can be counterproductive.

However, there is a difference between comparison and inspiration and there are ways to turn some of these things to your advantage and push yourself on.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode gives you a step by step guide on how to structure your own training, keeping yourself accountable and tracking progress to get the best out of what you are doing.

I talk about how to set up a schedule that works for you, the different factors that go into training and how to keep it interesting too.

If you lack the knowledge but want to be your own coach, this is the episode for you. It's also a great way to find out how I work with my own clients to see if it's a good fit for you.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

My guest today is Brodie Sharpe, an online physiotherapist and running coach based in Melbourne, Australia. He helps runners reduce their risk of injury and increase their running performance safely.

We talk about running and injury myths that are commonly held including why people think they get injured as opposed to the real reason, how to manage overuse injury (HINT, rest is not always the answer!) and what we should look for in running gait and shoes.

To get more help with your own running injuries, you can book in with Brodie directly for a free 20 minute injury chat:

https://runsmarter.online/physiotherapy-services/

Brodie is the host of ‘The Run Smarter Podcast’:

https://runsmarter.online/the-run-smarter-podcast/

and author of ‘The Run Smarter Book’:

https://www.amazon.co.uk/Run-Smarter-Evidence-based-Guidance-Opinions-ebook/dp/B0B87HN3NG

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Quote 'freecourse50' before the end of January 2024 to get 'Master the marathon course' included for free starting in February.

With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.

In this episode you'll get tips on what to do to know if you are consuming enough fluid and electrolytes on your runs and how to manage this in long races too to avoid big slow downs and mitigate the chances and severity of cramps

Hydration is even more important when the temperatures tick up but as it's very individual too, it can bite you in lower temperatures too if you don't stay on top of it.

Coaching capacity is close to full but if you want to improve in your marathon this spring, check out my new course 26.2 days to master the marathon at ⁠⁠www.therunningrules.com/master-the-marathon

Today's episode is with special guest Joanne Patterson, a chartered physiotherapist of 10 years who has worked with a whole range of runners from c25k all the way to professional athletes (and me!). We talk about what injuries are, what can cause them and some ways to mitigate them. A massive thanks to Joanne for her time and knowledge, this is one not to be missed!

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/⁠⁠

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

With autumn races coming to a close and moving into the winter, I start looking ahead to 2024 with suggestions of goals to keep you motivated in your running.

I talk about checking in with your 'why' using Maslow's hierarchy of needs to determine what running means to you and whether big goals are important.

I talk about short and long term goals, why they can lead onto each other but they don't necessarily have to and I pull examples from my own running career to show where I did and did not have strong goals.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠www.instagram.com/therunningrules⁠⁠ or see ⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today we go very high level and assess whether we are making the most of the present or are we putting things off either through regret that we didn't do them earlier or because we think a better time will present itself.

I suggest that there will never be a perfect time and if we are challenging ourselves, we will never feel 100% ready. By having clear priorities and making sure we spend most of out time towards them, we can fit in more than we think.

We also look at fear of failure, where that comes from and why other people really don't care as much as you think they do.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

We might track lots of metrics when we are running but which of these are important and what should we take notice of and when? I delve into pace, heart rate and effort level and discuss how each can be useful in a different scenario and how they should all come together to give you a better picture of your running.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

There are lots of different race distances out there and they can suit different people at different times. But what is great about each distance? What should you concentrate on next and can you rope your friends and family into running too? Find out how and some more of my ups and downs in this week's episode!

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

This is part 5 of my journey to the Northern Ireland Masters Cross Country Trials.

I'm one day away from the trials and my health is nearly where it should be and fitness is coming back but I'm not putting any pressure on myself and focusing on getting some good experience and a solid race under my belt. I also recced the course on Thursday so I know the ups and down and where the duck pond is!

If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

Following a very successful marathon season for my clients and me and on the 20th anniversary of my very first marathon, I talk about what you should think about before embarking on your first or next marathon. I give a quick rundown of the highlights of the last few weeks and what's in store for the rest of the year.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

This is part 8 of a series following my journey from T1 diabetes diagnosis to my next marathon.

Today's bonus episode was recorded right after my Sunday long run where I ran the last 20 miles of the Belfast marathon course. There were a few surprises both with the route and some personal issues!

However, it was good to get a lay of the land and realise that my game plan might need to change a little as a result.

Recovery has been top of mind this week too and I talk about easy runs, steady runs and strides and a little about mileage too.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠www.therunningrules.com/master-the-marathon⁠⁠

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Following on from last week I talk about motivations for running and how setting PBs might not be as motivating as you think.

I talk about the things that really motivate me with running and how targeting a fast marathon is not currently on my list for next year.

I also reflect on my week of training 3 weeks out from Chicago and how a simple idea from my coach Jonny helped me have a much better session.

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here for an early bird price to the end of September 2024:

⁠⁠⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠⁠

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 11 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptly last week when I was diagnosed with a quad strain but a low key week of training with rehab exercises and good nutrition has helped me get back to where I should be in the plan.

A visit to the physio and a call with my coach has set my mind at ease and gently adding load back in has helped build the quad back up to the point that I'm feeling other 'taper' niggles more than the quad. It's also helped me to remember to take a relaxed approach into the marathon which has worked well in the past. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Today's episode is a 101 (or 102?!) for marathon running covering all the basics to be successful from the start. However, it's also a great reminder for people doing their 2nd, 10th and 50th.

I cover the main questions around getting started running and training for a marathon plus the basics of some topics we don't always think about but are critical to success.

I also think back to my first marathon 22 years ago and the advice I was given back then to analyse whether that was sufficient for getting me through.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

On Friday night, Louise and I raced 5k on the track for the first time ever with differing outcomes!

In this solo episode, I talk briefly about what the track is, some of the events and this particular 'Night of friendly 5000s'.

I talk about the approaches we took in our races, the outcomes and whether I would have done anything differently. I also talk about how a 5k is similar to a marathon in terms of fitness but worlds away in mentality.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Straight off the back of Carlingford half marathon at the weekend, I break down how the race went for me and talk about whether racing a half marathon is a good idea in the build up to a marathon with some tips to get the best out of your race.
If you want to make the most of your marathon training by nailing down your nutrition, mindset and execution in March, then please check out my 21 day March marathon mastery challenge starting on Monday 13th March. Go to www.therunningrules.com/march for more details and to sign up.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.

Pacing is as much an art as it is a science. Calculators are fun to look at to get an idea of how you might do over a certain race distance but the feel of it is important too.

Then there is the extra incentive of a nice round number which can play into your thoughts and aims in a positive (and sometimes reckless!) way.

Today I talk about factors to think about in your pacing such as how aggressive you want to be, the course elevation and potential weather concerns.

I also lean into the 'vibes' side of it. Sometimes you will simply have a better day than other days and that has to play into your plan as well.

Coaching capacity is close to full but if you want to improve in your marathon this spring, check out my new course 26.2 days to master the marathon at www.therunningrules.com/master-the-marathon

In 2013, my guest Jenny Bushell started running as something to do to get fit. She was never a high sporting achiever in her younger years. She is now a running coach and mountain guide and this year completed the Cumbria Way - 70 miles and over 2000m of elevation in 22.5 hours, a female fastest known time.

Find out how she built up her ability and confidence through road marathons and trail ultras and how she picked and planned an epic ultra adventure. We delve into the nutrition and mindset that helped her smash her goal.

We both believe everyone is capable of a little bit more and we hope to inspire you to find your own challenge to take on!

Find out more about Jenny and her business at:

https://www.jennybushelladventures.co.uk/

https://www.facebook.com/JennyBushellAdventures/

https://www.instagram.com/jennybushelladventures

Whatever you do in terms of marathon training for autumn, don't miss my free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching

In today's episode I talk about managing injuries before they even occur. We never want to be out for long with an injury but having solutions in place before an injury occurs can make an injury so much easier to deal with.

I explore why we should expect an injury at some point, how to prepare now for it and how to try and mitigate them with some good practices.

Finally I look at how to make sure we don't make an injury worse when we do get there. If you are worried about injuries and especially if you're not(!), this episode is for you.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

In today's episode I talk about everything to do with shoes - whether you are just starting out or looking to boost your current shoe lineup.

I talk about road, track, trail and XC, stability / support vs cushioned or neutral and carbon plated racing shoes. I cover fit, comfort and sustainability and also go through my own shoe lineup to give you some ideas.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

With Manchester, Boston, London and Belfast all happening this month, I look at what the taper period is, why it is important and the strange things that can happen during the taper! I also offer 7 ways to navigate through the taper period.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠www.therunningrules.com/coaching⁠ or book a free consultation via the website.

To see the full study by Barry Smyth and co at UCD mentioned in the episode, go to https://www.frontiersin.org/articles/10.3389/fspor.2021.735220/full

When thinking about getting faster, we can fall into the trap of thinking we just have to run more or run faster. However, there are so many things to consider when trying to run faster.

Some of these things can be directly opposite to how we think we should approach getting faster. A lot are not even to do with the training itself.

Today, I give you the top 5 ways to get faster. There will be something in this episode that you can take to improve in your own running and it might be a lot simpler than adding more volume to your week.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

My guest today is the inspirational Mary Slocum who won gold in the half marathon at the World Masters Championships in 2023 as well as winning the World marathon championships in London in 2022.

An Irish record holder in the marathon at F55 and F60 and half marathon at F60, we talk through Mary's early years of running before getting serious and very successful in recent years.

Mary is truly inspirational especially for masters runners and people coming to running later on in life and shows how determination and consistency can reap huge benefits.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Still recovering from Chicago marathon a week ago, the time off has given me chance to reflect on what happened and what's next.

Where the last episode was more of a journey of the race weekend itself, today's episode is a broken down list of points that you can use to help you leading up to your next big race.

In this episode I talk about winter vs summer training, doing the things you have on your list soon and how some of the key aspects of training are not the running at all.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 2 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

This week I reflect on the Bobby Rea XC race last Saturday and on a solid week of training to take me up to two weeks out from the International in Glasgow. I reflect on how XC cuts up your rhythm and how it is hard to judge the correct pace.

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠@therunningrules

This week the podcast is two years old! Thank you so much for your support!

In today's episode I give new listeners a glimpse into my backstory as a runner and also give everyone a chance to reflect on their own running story and learn to reflect on tough challenges as points that moved you forward.

From a first marathon experience at 20 to joining a club and becoming a coach 10 years ago to now preparing to run my first marathon with T1 diabetes, I talk through the big turning points and how I progressed as a runner, coach and person.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

I've made more than my fair share of mistakes in races. Today I share 5 of the best (or worst depending on how you look at it!).

From collapsing at mile 25 of a marathon to running aimless laps around a motor racing circuit in pursuit of a time I couldn't achieve, I share the training, nutrition, mindset and pacing failures that are littered through my running history.

I also offer insight into what I would have done differently, how my coach has helped me and how I help others avoid these failures.

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see 

⁠⁠⁠⁠www.therunningrules.com/coaching

This week marks 3 months since my T1 diabetes diagnosis and 3 months until Belfast marathon. We all have to deal with 'bumps in the road', some more serious than others.

But our initial reactions can make way to different feelings as the dust settles and we try to get back to a routine. Our goals can shift a little too and that's ok.

Today I focus on what I'm grateful for, some of the unexpected challenges and how leaning into support and trying to simplify certain areas of life can help to carry on chasing goals with our running.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

On today's episode, I break down what is happening when you get muscle cramps, what the potential causes are and how we can mitigate them.

If you've run many marathons in the past, you'll probably be familiar with the sensation and there will be many people out there that swear by certain remedies for cramps.

And whilst it's true that some of these things will help, there is a lot more going on than we sometimes think.

With the help of a great review paper linked below, I walk through the issues that might lead to cramp and what you can do to reduce the risk and also what we can do in the moment if cramp hits.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8775277/

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 3 of a series following my journey from T1 diabetes diagnosis to my next marathon. Today I ran my first proper race effort since diagnosis with a 5k blast at Victoria parkrun. I always think for everyone it is good to benchmark your progress and today was just about getting that first time on the board without any issues.

That said, I think we always want a bit more so whilst I'm happy to have got round and posted something fairly decent, there is lots of room for improvement and I'm already thinking ahead to my next attempt.

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

My views on having the headphones in for running has changed but can listening to something help or hinder your running?

In this episode I talk about different ways to hack your running time to take in information from podcasts, radio and learning sites and also how to hack your running sessions with music that will help.

I discuss the pros and cons of having your headphones in on race day and how you may respond differently to the atmosphere in races vs training.

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here:

⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠

The 180 BPM playlists mentioned in the episode are here:

https://music.apple.com/gb/playlist/180-bpm-pop-the-running-rules/pl.u-V9D7mqacB4M8Nd

https://music.apple.com/gb/playlist/180-bpm-alternative-the-running-rules/pl.u-76oNl2mTWEeRYp

I'm in the final week before Chicago marathon and in this episode I tell you about the things that I have been doing to plan for this race and the things that still need to be tinkered with.

Perfect planning starts months in advance so this episode is worth listening to even if you haven't got anything planned until spring!

Other things need to be left until race week so you don't get stressed out going round and round in circles. If you are in the taper period now for a race then there are specific things that you need to have dialled in and others that you can leave until the week of the race.

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training.

⁠⁠⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠⁠

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

In today's solo episode I talk about some of the undervalued workouts that can be a game changer for your running efficiency, mindset and ultimately your race times.

Every wondered why you should do hills if you're training for a flat race or what drills and strides are? Maybe you're not sure what race specific workouts are. I aim to answer all those questions and give you fresh ideas for your training.

Here are the drills videos I mention in the podcast. They are not my own but are a good demonstration of what to do and how to do it. As all things, add them in gradually and build them up:

https://www.youtube.com/watch?v=EhzzpZVMtl4

A series progression:

https://www.youtube.com/watch?v=n4fRdjhHVJA

B skip:

https://www.youtube.com/watch?v=JeMBzS2ctK8

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see ⁠⁠⁠⁠www.therunningrules.com/coaching

Cadence (the number of strides you take per minute) and stride length (the distance you travel in each step) can be misunderstood.

In this episode, I cover exactly what each is, how they are connected and why they are important. I'll show you how to measure them and what to with the information.

Finally, I give you the tools and sessions you'll need to improve your running by directly and indirectly focusing on these areas.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 1 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Following a successful end to 2023, I'm raring to go for Manchester 2024. However, sometimes the weather and illnesses don't play ball.

This week, I talk about why it's too early to be too concerned about setbacks and how it narrows your focus on what you can do right now to get back on track. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

This is part 2 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about how my week of training has gone, my approach to speed sessions, my new spikes (the New Balance XC7 v3) and how the year has helped build my strength to now.

If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

Today we talk about taking the first step in signing up for a marathon all the way through to training for a 200 mile race with my guest Deepak Shukla.

Deepak was born and raised in London but now resides in the Italian countryside. He is founder of multiple businesses including Pearl Lemon, a digital marketing agency employing 75 people globally.

He ran his first marathon in Chicago in 2009. In June, he ran his first 100-mile ultra and is now training for a 200-mile ultra.

To find out more about Deepak go to:

https://deepakshukla.com

and coming soon...

https://pearllemonrunning.com

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here:

⁠⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠

You have great big running goals for 2025 but you get struck down with illness 5 days into the new year stopping you from getting that training in.

You're not the only one! This week I reflect on how to reframe missed sessions due to sickness and bad weather and reassure you that you are not the only one missing out!

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today is episode 100 with my very own running coach and elite marathoner Jonny Mellor.

Jonny is a 2:09 marathoner and 10th fastest Briton of all time. He was 2020 British marathon champion and the winner of the 2022 Manchester marathon. He has also been my coach for over 4 years.

On this episode, we talk about Jonny's career, insights into how he races and trains for marathons, elite tips for everyday marathoners as well as fitting everything around a young family and running a coaching business.

You can follow Jonny and JM coaching on instagram and the website:

https://www.instagram.com/jm_run_coaching/

https://www.jmcoaching.co.uk/

Thank you so much for your support over the first 100 episodes and here's to the next 100!

In response to an Instagram question, I discuss the difference between inspiration, motivation and dedication. Can you be inspired to do something difficult and follow it through? Do you need to be motivated all the time or is it all about doing it when you don't want to.

I talk about my own inspirations, motivations and also what helps me to stay dedicated to what I am currently training for.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Today is exactly 10 years since my Mum passed away. This episode won't be for everyone. I am no expert on these matters and I believe every situation is different. I can only share my story.

I hope today's episode will pay respect to my Mum and her influence on my life and running whilst helping some of you out there with the loss or illness of a loved one.

Please feel free to reach out to me if you need any support whatsoever. I am not a professional in these matters but certainly here to listen if anyone needs it.

My guest today is Neil McCready - 2 times iron man finisher and world triathlon coach and founder of Elevate Triathlon Coaching.

We cover all aspects of the sport including how to get started, what gear you need, what training might look like and what other skills you need to be successful.

Neil has a wealth of knowledge in the sport and tells us how he built up his swimming from scratch and also how his running has improved even though his specific run training has reduced.

You can follow Neil and Elevate Triathlon Coaching on instagram and facebook:

https://www.instagram.com/elevatetri.coach/

https://www.facebook.com/profile.php?id=100087958136004

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Today's episode is the full race recap and lessons from the Bohermeen half marathon that I ran at the weekend.

I learnt plenty of things from a diabetes standpoint but also some more general principles that we can all learn from including logistics, pacing, racing and hydration.

If you've a race coming up or are reflecting on a recent effort then there is definitely something here for you!

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's guest is the amazing Helen Geering of Take Flight Nutrition. Helen is a long haul pilot, nutrition coach and is taking on her first marathon in October having run her first half marathon in April. In this fascinating conversation, I find out how she is able to fit training and recovery around an unsociable work schedule. We also discuss a massively undervalued tool in performance and general health, sleep, as well as getting on top of nutrition when time is limited and convenience is king.

You can find Helen on IG @take_flight_nutrition or on Facebook @helen.geering

Whatever you do in terms of marathon training for autumn, don't miss my free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on my all in one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching⁠⁠⁠

Today's episode is a Q+A style episode with questions from instagram, email and clients directly. If you'd like to submit a question for the next Q+A send me a message on instagram @therunningrules.

Topics covered today are:

• Should I wear carbon shoes for training?
• Can I run a 3 hour marathon?
• How easy should my long run be?
• How do I deal with disappointment of missing a race?
• What are my gel recommendations?
• What supplements are recommended for runners?

To get 10% off your Awesome Supplements purchases including the amazing choc nut protein powder I mentioned go to https://awesomesupplements.co.uk/?ref=therunningrules&utm_campaign=affiliate_promotion&utm_medium=affiliate&utm_source=gapaffiliate or use code LADD10

Today I talk to client Ameesh Shah from London on how he started running and completed his first 5k, 10k, half marathon and marathon within a year.

We talk about his first impressions of running, how nutrition helped fuel longer activities and how he quickly got the bug for running.

Ameesh talks us through his first race experiences and will inspire first time marathoners and major marathon runners alike.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a solo Q+A on nutrition for runners and marathoners. These are a collection of common questions I have been getting recently from talks, clients and social media. I cover:

What are the most important nutrients for marathon runners? How should I adjust my diet on long runs and race day and days leading up to the race? What are some common nutrition mistakes that marathon runners make? How can I stay hydrated during training and racing? What are the benefits of a plant-based diet for marathon runners/ have you advice for vegan/ vegetarians in general? How can I use supplements to improve my performance? Ideas for breakfast food before a race especially when staying at hotel away from normal routine What to eat / drink post run and general recovery advice?

If you have questions or guest suggestions for a future episode, please send me a message on socials @therunningrules or email alan@therunningrules.com

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

www.therunningrules.com/free-plans

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching

Today I recap my first road race of 2024 - the Carlingford half marathon which I ran a couple of days previous. I was unsure coming into the race where my fitness was and also how conditions would play out on the day.

I also give tips for how to move on after a 'good' or 'bad' performance, what positives I took and what lessons could be learned. I also place the race in the context of the overall training cycle and long term goals and discuss how much value you should place on races and training.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This solo episode is the perfect tonic for the start of your marathon cycle. I aim to give you a head start on your training, nutrition, mindset and pacing for your next marathon.

We all want to avoid hitting the wall and it can happen when any of these four things go wrong. I tell you what you need to focus on to get the best out of your training and have the best chance of a great race.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Quote 'freecourse50' before the end of January 2024 to get 'Master the marathon course' included for free starting in February.

In 2017 I organised, and ran the 24 in 24 challenge. All 24 parkrun routes in Northern Ireland in 24 hours. I was ill prepared and had no idea whether it was possible but with the help of many others and inspired to do something in memory of my Mum, the person who started my running journey, I was able to complete something special that I will never forget and change the trajectory of my entire running career.

By sharing 10 takeaways from that experience, I hope to provide you with the inspiration to lift the ceiling on your running.

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

www.therunningrules.com/free-plans

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching

Something fundamental but often overlooked that helps me to perform in my own running is my support network - especially my inner circle.

Louise and the kids are my biggest cheerleaders but I also have my coach Jonny Mellor, my Dad and brothers and am lucky to have lots of running friends, clients and podcast listeners that push me on too.

In this episode, I explore why it's important to have a strong circle and the concepts of 'the sum of the 5 people you spend most time with' and 'plus, equals, minus' - surrounding yourself with teachers, peers and students.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠⁠

My guest on this week's show is the amazing Dr Erin Ayala who shares her personal and professional experience to go deeper into the mental side of endurance running.

Erin is a Licensed Psychologist and Certified Mental Performance Consultant and founder of Skadi Sport Psychology. She is an ironman triathlete and has recently come back to running, training for an ultramarathon.

Today, we talk about self doubt and self criticism, visualisation, stress and how to prepare for success and failure.

Please follow Erin on Instagram @skadisportpsychology and to find out more about her, her services and upcoming courses coming soon, visit the website skadisportpsychology.com

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Last night I ran the CS Lewis 5 mile race. This is a short recap of the race and a few things I tried differently to normal.

A big thanks to Victoria Park and Connswater AC for putting on such a great race and being so welcoming!

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Spring is in the air and that means it is marathon season! Whether you are taking 26.2 miles yourself, helping out marshalling or at an expo or watching at the side or from the comfort of your own home, it's all happening in the next few weeks. I'll be in Boston very shortly to take on Boston marathon for the first time and I have clients at Manchester, London and Belfast marathons all taking place soon. I look back and share my own experiences of each and explain why I'm buzzing for Boston. I also talk about how to get into these marathons for future years.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recommend it.

To help answer this question I dive into what the measurements actually are and how they translate to your fitness.

I talk about how you can measure or estimate these things and how you can train them to be 'better'. Finally I answer the question of whether accurate measurements are going to help you improve your running.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

On Sunday I completed my 12th marathon and first as a master's athlete (40+). This episode tells you exactly what it was like going into the race, how the race panned out and what my reflections have been.

A marathon is always hard work, especially when you are pushing your limits and you are relying on good training, nutrition, mindset, pacing and conditions on the day. Sometimes, a small thing can help get you to the end.

Thank you so much for the support on this chapter of my running journey. Next up Chicago!

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Strength is so important for runners. But why? It was something I did not do at the start of my running journey but have found it invaluable in recent years.

To explain the benefits, what to do to get started and common misconceptions, I am joined by running and strength coach Ollie McCarthy. Ollie has recently completed the North Coast 110km ultramarathon and his insights to strength training are invaluable.

To find out more about Ollie and his online and in person coaching check out:

⁠https://www.instagram.com/olliewmccarthy

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠www.instagram.com/therunningrules⁠

With the temperature rising at home and many set to jet off to warmer climes this summer, I look at everything you need to know about running in the heat.

I talk about heat and humidity and its effect on the body and then in depth about hydration and the importance of both water and electrolytes.

Being adaptable with your training is another key focus as well as taking sensible precautions when running in the heat.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 12 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptly last week when I was diagnosed with a quad strain but a low key week of training with rehab exercises and good nutrition has helped me get back to where I should be in the plan. The day before a marathon is never my favourite day but trying to stay relaxed and not focusing too heavily on tomorrow helps. Today I talk about the shakeout run, nutrition and logistics and a little taper accident this week. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

This is a rather belated part 4 of a series following my journey from T1 diabetes diagnosis to my next marathon. 6 weeks have passed which have been very up and down. Today I cover the holiday period, a pleasing 5k run, time away, bad weather, sickness, returning to training and a storm!

There are loads of takeaways for your marathon prep including how to navigate bumps in the road with training, starting to get on top of your race nutrition, how races can give you confidence and even how to pace hills.

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

New year's resolutions are sometimes frowned upon because we associate them with fads and things that fall down after a few weeks. However, it's certainly a time when a lot of us are thinking about improvements.

In today's episode, I propose some subtle shifts to think about for 2024 that will help you improve massively in your running. With everything, it doesn't have to be all or nothing but improving a few percent in each area will undoubtedly make a huge difference.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

This is part 1 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about what it is, why I'm doing it, why now and how I'm feeling going into it. I also quickly recap this week's training.

If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules