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.

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

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

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

Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:29 at London marathon, a 35 minute improvement on her first marathon a year earlier.

Dawn is a primary school principal, qualified PT and a fit treat baker. We talk about how her training has evolved alongside her knowledge, mindset and nutrition for the marathon.

We talk about coming back stronger after a couple of injury setbacks, running London marathon in memory of a friend and managing unexpected events on marathon day and controlling the race.

To find out more about Dawn's fit treat company go to:

https://www.instagram.com/thefittreatcompany/

https://www.facebook.com/thefittreatcompany

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

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

Today I interview the older of my two younger brothers, Philip Ladd. Phil is a busy man, being a civil engineer and a father of 3. This episode is perfect for anyone feeling like they've plateaued in the marathon or for whom the marathon has never quite gone to plan.

Previous to his latest marathon, Phil had been targeting a sub 3:30 marathon for years over 10 attempts with a best of 3:37 with the race never quite going to plan.

A few weeks ago, Phil got his breakthrough marathon at Belfast with a time of 3:22. We talk through what he did differently and how he was able to maintain belief even when previous marathons had not gone to plan.

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

Recovery has been top of my mind since completing Manchester marathon 2 weeks ago but I have got a couple of things wrong!

In this episode, I talk about recovery on a weekly, monthly and after a big race and why it is important for body and mind. I cover the 3 big areas that I prioritise in recovery for clients and me and also some of the things that I don't put as much emphasis 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

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

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

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

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

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

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 I have an absolute expert in the topics of London marathon and pacing - Marty Rea. Marty has run London marathon over 20 times pacing 3 hours for the majority of those years. He is this year's 3 hour pacer at London and Belfast marathons.

Marty has a marathon personal best of 2:35 and a real passion for proper pacing, using effort levels to gauge intensity and relying on the watch less.

We talk about the London marathon course in depth, what to expect on the day and also have a look at Belfast marathon too. Marty shares his pacing tips and how to use official pacers in a race.

If you are interested in connecting with Marty either for advice or a sports massage in Belfast, you can email him at martyrea23@hotmail.com

or connect on Strava - https://www.strava.com/athletes/5946550

or X (formerly twitter) -

https://twitter.com/martyrea23

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 10 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. A big long run restored a bit of my confidence but another tough tempo run left me on the physio treatment table.

An injury can put a different perspective on everything and in hindsight, maybe you can see it coming. I talk about what brought it on, the prognosis and trying to view the positives when you get an unexpected setback. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Running watches are an amazing piece of technology compared to what was about when I ran my first marathon but what features do you really need and what should you ignore?

In this episode I talk about common watch features such as data fields, workouts and even safety features that you might not be aware of as well as maps, music and solar power which you can pay more for if you need it.

I explore the relationship we have with our watches and discuss the things you really need to pay attention to and the things that can drive you to distraction if you let them.

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 9 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Two big sessions that felt like failure were actually great learning opportunities when looking back. After a great week last week, I was brought down to earth with a long run that I walked in and a fartlek session that I couldn't keep up with.

You can learn a lot from these setbacks though and learn to view them as bumps along the road. I know I need to tighten up on my nutrition, sleep and stress and a day off can be worth its weight in gold. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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 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.

This is part 8 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. A really solid week of training includes a long slow 24 miler, a big tempo session and a medium long pickup run. Confidence can be gained in many different ways and you don't have to smash every long run out of the park.

This week I talk about breaking down runs mentally, fuelling more than ever for long runs and tempos, dialling into marathon paces and how weather can affect your workouts. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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

This is part 7 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. After a tough race last week which didn't quite work out how I wanted it to, it was important to get back to a good solid week of training and also enjoy it. This week, I had a big tempo session on Thursday which was a good confidence booster despite the paces being a little kinder than they will be next week.

I also talk about the buzz about the Nike alphafly 3 and whether it's a good idea to think about changing shoes now or if it's a distraction from the real work that needs to take place. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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 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

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

This is part 5 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. One week out from my half marathon, it's been another up and down week with some good progression runs but a disaster of a workout in midweek.

This week, I talk about cumulative fatigue and how that makes you feel in marathon training, how to combat that with sleep and nutrition, what you can do to try to avoid 'nightmare' sessions and how I got on with 400mg of caffeine on my long progression run. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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

This is part 4 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

Holidays can be difficult to navigate with training but also a great chance to motivate yourself to see more whilst away. Sometimes compromises have to be made and we have to be aware of travel fatigue, weather and new surroundings.

This week, I talk about why running on travel days can be a bad idea, the power of getting runs done first thing, dialling back paces for hot weather and plotting routes on plotaroute.com. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @‌therunningrules. I'll be picking the winner on Friday the 16th February. Good luck!

Today I focus on the half marathon and talk about why it is an accessible, challenging and rewarding distance. I look at the training and nutrition that is involved, discuss how often you can race and how to break down and pace the half marathon.

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.

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @therunningrules. I'll be picking the winner on Friday the 16th February. Good luck!

Today's episode is a deep dive into marathon nutrition from a little bit of general nutrition to what to eat before (the carb load), during (gels, drinks, bars, electrolytes, caffeine) and after (recovery). We focus a lot on intra-race fueling, why it is important, how to do it and when to practise.

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 preparation, training, nutrition and mindset for Manchester marathon 2024.

Having potentially been a bit ambitious in my first week back after Covid, I've tried to get a better balance this week to get me in a place where I can go again next week with the help of my physio and coach.

This week, I talk about why dropping a run is not being defeatist, some of the different types of sessions I've had in this week including a 'hybrid' session and a 'medium long run with pickup' and also trying out new gels. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Plant-based diets continue to become more and more popular and many successful athletes are also vegan. However, many people have questions about the practicalities of the diet and how to make sure it is optimal for health and performance.

My guest Neema Black is a font of knowledge on veganism and plant-based diets and in this episode she highlights the benefits and potential pitfalls in a positively refreshing way.

We talk about getting better energy, improved digestion and ways to make vegan food taste amazing.

To find out more about Neema and ways she can help you, go to the links below:

Vegan-Curious Cooking Academy (use code FOODGASM for 10% discount until February 6th): https://neema.cohere.live/contribution-view/65a61dc13f3c3f46580eacee/about

Website: Harmonic Soul WellnessHarmonic Soul Wellness

Instagram: https://www.instagram.com/neema_sings/

Vegan protein and nutritional supplements: https://www.arbonne.com/us/en/arb/NeemaBlack/shop-all/c/shop

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.

This is part 2 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

Having missed most of a week trough Covid, I'm cautiously getting back into proper training again.

This week, I talk about why being cautious with illness and injury is a good idea especially at this stage, why Strava comparison isn't very useful in the main part and why going away can disrupt your training even with the best intentions. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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.

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 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.

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