The Running Rules Podcast – Details, episodes & analysis

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

Today I talk about supplements, approaching them in three different groups to assess whether they are required, or if they even move the needle of performance at all.

I'll go through the supplements I do use but I also urge you to find the supplements that work for you and seek medical advice where appropriate.

Finally, I discuss how the placebo effect can make it seem that supplements work and why you should be wary when people make bold claims about the pros of certain supplements.

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 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

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.

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.

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.

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.

I walk through each of the 10 marathons I've run from the Belfast marathon in 2003 to London marathon in 2022, pulling out the lessons I've learnt from each one and distilling them down to 5 areas: training, nutrition, mindset, pacing and preparation.

You'll see how in the marathon, it's possible to get good days after a not so good training cycle, bad days after a great training cycle and sometimes, everything lines up for a great performance.

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.

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.

In the very first episode, I (your host Alan Ladd) discuss whether there are really any 'rules' for running or just good principles and I cover the four pillars that are vital for your success as a runner: training, nutrition, mindset and execution.

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.