All Episodes

#176: Overcoming race nerves, setting process goals and finding flow activities - what other hobbies can teach us

#175: Swansea half marathon race recap - running for the team, controlling the race and navigating public transport!

#174: How to run faster! What's technically going on and what variables can you 'hack' for better performance

#173: Set up your summer and autumn training with the 'pyramid of training importance'

#172: Running a marathon following a brain tumour and the benefits of massage with 'The Running Rules' client Georgia Sherwood

#171: What training and nutrition changes worked and what didn't in my last marathon cycle

#170: What just happened?! What it was like to be the official 3:15 pacer at the Belfast Marathon!

#169: 2:54 at 55 - John McDonnell, marathoner and running coach on recovering from stroke and running faster as a masters athlete

#168: The Manchester marathon full recap!

#167: 'Couch to Coached' podcast co-host Rob Sillito on marathons, mental health and podcasting

#166: The challenges of tapers, holidays and running two marathons close together

#165: Tracey Atkinson author of 'The Diary of a Mum on the Run', co-founder of NI Rave Run and 2:55 marathoner on a year long challenge: 12 races in 12 months in 12 countries

#164: The full Rome marathon recap! Pizza, pacing and PBs with my brothers on the cobbles and riverside of Rome

#163: Dawn Blain - Training for and running a 12 minute PB at the Tokyo marathon with a 3:08

#162: 5 mental pitfalls to avoid in a marathon training cycle including bad sessions / races, comparison syndrome and not feeling ready

#161: Operation Ironwoman with Emily Bond - from leg surgery to tackling every UK Ironman race in one season

#160: The Ladds take on Rome - catching up with brothers Jonny and Phil on training for marathons with a busy lifestyle

#159: Simple everyday fuelling for runners - what to pay attention to and how to avoid overwhelm

#158: Why do we run? - A deep dive into physical and mental health, challenges and inspiration

#157: You're not too old yet! Shutting out the narrative that you are past your best

#156: How to create an effective marathon fuelling plan - what you need, why and how much

#155: How to build confidence for your next big race using mindset, training and smaller races

#154: 5 tweaks I'm making to my training schedule to push my marathon time down in 2026

#153: Why a marathon is more than doubly harder than a half marathon and what you can do to prepare yourself

#152: The Running Rules review of 2025 and a look forward to 2026 with tips to have your best running year

#151: Merry Christmas and a thank you for your support in 2025 plus holiday running

#150: 2:33 marathoner and coach Nick Weston on getting faster as a masters runner, chronic underfuelling and keeping showing up

#149: The NI running show preview with event director Oonagh Cattigan

#148: Seeley Cup 10k race recap and takeaways and why having a race on the calendar focuses the mind

#147: Nailing the basics of recovery to stay motivated and injury and sickness free

#146: Gear, shoes and nutrition to look out for on Black Friday deals on the run up to Christmas!

#145: A year of Type 1 Diabetes (T1D) - celebrating my 'diaversary' and the lessons I've learnt about myself and running

#144: The full New York city marathon and Puma project3 weekend and race recap!

#143: New York marathon preview plus how to prepare for and recover from a big bucket list race

#142: Choosing your next marathon and some of the recent marathon 'controversies' from Dublin, Paris and Cape Town

#141: Tapering, uncertainty and flow activities - 3 weeks to New York marathon

#140: Q+A on marathon breaks, shoe lineups, carb snacks for travelling, XC spikes and tune up races!

#139: The art and science of race pacing and a look back at a rare 10k race win at the weekend

#138: Making changes to your marathon preparation and an update on the Puma Project3

#137: Half marathon episode! Ratoath HM recap, Belfast HM preview and tips for first time half marathoners

#136: 5 things you can do today to improve in your next marathon!

#135: GRC Coastal 5k review and the pros and cons of running races

#134: Preparing for New York marathon and a peek inside the Puma Project3!

#133: Linda Harley - parkrun tourism, blogging and closing in on 400 parkruns

#132: Mallusk 5 mile road race recap - how a challenging course can give you a different focus and push you on

#131: Why protein is so important for runners, how much we need and where to get it from

#130: 7 questions to ask yourself if you are struggling with a dip in form or confidence

#129: How I ran a marathon PB 6 months after my type 1 diabetes diagnosis and how you can overcome a challenge too

#128: 2:44 marathoner and coach Andrew McCrea on big marathon breakthroughs, the Puma Project3 and pacing

#127: Representing Northern Ireland Masters at the Great North 10k in Newcastle upon Tyne!

#126: Training partners Lee O'Boyle and Micky McAuley on tackling Europe's mountain ultra marathons

#125: Top 10 marathon mastery tips - what are the most important things to focus on for your next marathon?

#124: Flukes and blips - how much does one performance affect the next races?

#123: Proper day to day fuelling for your running

#122: Belief - why is it important, where does it come from and how do we improve it?

#121: The 10k episode! Why you should race a 10k, what makes them challenging and how to train and execute them

#120: 5 things to nail down at the start of a new training cycle

#119: 5 tweaks to training that could have a huge impact on your race results

#118: Belfast marathon recap - the full story of running a marathon PB 6 months after my T1 diabetes diagnosis

BONUS mini series 4 part 11 - Diagnosis to marathon - Race time!

#117: How to reflect objectively on a marathon good or bad and how to plan what to race next

#116: The biggest day of marathon running in the UK - London and Manchester marathon previews

#115: Q+A covering carbon shoes, marathon targets, long run pacing, missing races, gels and supplements

BONUS mini series 4 part 10 - Diagnosis to marathon - Taper tiredness

#114: Hydration deep dive - water, electrolytes, sweat testing, products and logistics

BONUS mini series 4 part 9 - Diagnosis to marathon - Doubts, niggles and loops

#113: Getting through the marathon 'hump' weeks and navigating the taper

#112: Perfect pacing - how to work out what time to go for and turn that plan into reality

#111: Cutting through the noise - Garmin race predictors, weekly mileage and Strava envy

BONUS mini series 4 part 8 - Diagnosis to marathon - Home advantage

#110: Race recap - the Bohermeen half marathon - with plenty of takeaways!

BONUS mini series 4 part 7 - Diagnosis to marathon - The first real test

#109: Breaking down the marathon wall - what is it and how do we avoid it?

BONUS mini series 4 part 6 - Diagnosis to marathon - Progress despite uncertainty

#108: Favourite sessions in a marathon training cycle and how to judge your marathon pace

#107: How to make the most of running on your holiday and when to scale back

#106: Dealing with a life changing scenario 3 months on - how to make the best of your running through a challenge

#105: Second birthday episode! The moments that have changed my running trajectory

BONUS mini series 4 part 5 - Diagnosis to marathon - A glimmer at the end of the tunnel

#104: Bulletproof yourself from injury by preparing for it when you are fit!

BONUS mini series 4 part 4 - Diagnosis to marathon - An imperfect storm

#103: How to upscale your race nutrition to finish marathons and half marathons stronger

#102: Getting started on your marathon journey or things you may have forgotten

#101: The challenges of winter training - sickness and bad weather

#100: Jonny Mellor - Marathon inspiration and insights from an elite 2:09 marathoner and coach

#99: The Running Rules review of 2024 and preview of 2025!

#98: How to run your next marathon faster - Avoiding the 4 biggest mistakes

BONUS mini series 4 part 3 - Diagnosis to marathon - Benchmark your progress

#97: Muscle cramps - the biggest pain of marathon running! What they are and what we can do about them

BONUS mini series 4 part 2 - Diagnosis to marathon - Learning to let go of control

#96: All about triathlon with Neil McCready - 2x iron man finisher and world triathlon coach

BONUS mini series 4 part 1 - The new highs and lows of running - diagnosis to marathon

#95: Physio Joanne Patterson on moving to Australia, strength training and bone stress injuries

#94: Diagnosed with Type 1 Diabetes - how I found out and what it means for life and running

#93: What to do when the goalposts move on a challenge - my reflection on Sydney being added to the world majors

#92: How to keep stress in check to protect your body and running - foundations part 2

#91: The foundations of running success part 1 - your support network and inner circle

#90: 10 takeaways from Chicago marathon to help you in your next big race!

#89: The full Chicago marathon recap - a deep dish of experiences!

BONUS episode: The night before Chicago marathon

#88: Planning the perfect race - what to think about for big races and how far in advance to do it

#87: Superchargers and hygiene factors - what we should be striving for in running and racing

#86: Navigating the ups and downs of training and racing

#85: Global business owner Deepak Shukla on racing 100 miles and training for 200 miles

#84: What are you listening to on your runs and what is best for training and races?

#83: 7 reasons why you will perform better on race day than in training

#82: How to stay mentally strong during training and races with Dr Erin Ayala

#81: Supplement savvy - what runners should know when considering supplementation

#80: The experience of running the Olympic marathon - full race and weekend recap

BONUS episode: Preview of my Marathon Pour Tous at the Paris Olympics

#79: 10 years since I lost my Mum and how it changed my life and running

#78: VO2 max and lactate threshold explained and is it worth getting properly tested?

#77: Preview of the olympic running events and my own participation at the marathon pour tous in Paris

#76: The rhythm of running - Cadence and stride length demystified

#75: The Runner's Guide to Racing: Why, when, and how to compete

#74: How to be your own running coach following The Running Rules training principles

#73: Heat hacks: Hydration and running in hot and humid weather

#72: Finding your sole mate: A guide to running shoes

#71: From couch to 5k to Bob Graham finisher with running coach and mountain guide Jenny Bushell

BONUS episode - CS Lewis 5 mile race recap and lessons

#70: 3:29 marathoner Dawn Blain on how she took 35 minutes off her marathon time in one year

#69: A recap on my first track 5k, a PB after 9 years for Louise and takeaways for training

#68: Why are you doing this?! Getting through tough situations by focusing on why you are doing it

#67: Unlocking marathon potential: Philip Ladd's 15 minute marathon PB breakthrough at the 11th attempt

#66: Vitamins and minerals for runners with Kyra Collins, marathoner, nutritionist and podcaster

#65: The power of recovery and why it is critical to your success

#64: Fast forward - The top 5 ways to become a faster runner

#63: Manchester marathon recap and reflections - how a tough physical and mental challenge really feels

BONUS mini series 3 part 12 - Final preparations - my training for Manchester marathon

#62: How the vegetarian diet has worked for me and how you can find a diet that helps you become stronger and more energised

BONUS mini series 3 part 11 - Rehabbing through the taper - Inside story to my marathon preparation

#61: London marathon and pacing with 3 hour pacer and 2:35 marathoner Marty Rea

BONUS mini series 3 part 10 - Injury strikes and adds a different perspective - Inside story to my marathon preparation

#60: Watch what's on your wrist - how to get the most out of your running watch

BONUS mini series 3 part 9 - How to respond when the going gets tough - Inside story to my marathon preparation

#59: Inspiration, motivation and dedication - which will get you started, keep you going and keep you improving?

BONUS mini series 3 part 8 - Confidence from time on feet and marathon paced tempos - Inside story to my marathon preparation

#58: Mary Slocum - World half marathon champion, Irish record holder and 3:07 marathoner on running fast in her sixties

BONUS mini series 3 part 7 - Long tempos and super shoes - Inside story to my marathon preparation

#57: Carlingford half marathon recap and how to move on from a good or bad race

BONUS mini series 3 part 6 - Getting back to racing at Carlingford half marathon - Inside story to my marathon preparation

#56: What's the buzz about caffeine? Unpacking the benefits and drawbacks for runners

BONUS mini series 3 part 5 - Cumulative fatigue - Inside story to my marathon preparation

#55: The power of now: overcoming regret and procrastination in running

BONUS mini series 3 part 4 - Training on holiday - Inside story to my marathon preparation

#54: 7 reasons why the half marathon is the BEST race distance!

#53: How to nail your nutrition for the marathon + first year anniversary giveaway!

BONUS mini series 3 part 3 - Adapting the plan - Inside story to my marathon preparation

#52: Plant-powered perspectives with Neema Black, the non-judgemental vegan

BONUS mini series 3 part 2 - Getting back to some pace - Inside story to my marathon preparation

#51: Busting running and injury myths with online physiotherapist and running coach Brodie Sharpe

BONUS mini series 3 part 1 - Covid and bad weather - Inside story to my marathon preparation

#50: The marathon formula - cracking the code on training, nutrition and mindset

#49: Non-runner to Berlin marathon finisher within a year with The Running Rules client Ameesh Shah!

#48: Norman Mawhinney on how he became British, Irish and World marathon champion in 2023 at the age of 65

#47: Starting 2024 the right way - 5 new year's resolutions for your running

#46: The Running Rules Christmas Special - what running gifts, wisdom and jokes could you get from a Christmas cracker?

#45: Staying strong, healthy and fast later in life with running coach and international masters athlete Jacqui Maxwell

#44: The 5k formula - a blueprint for a peak performance in your next 5k

#43: Strength endurance and speed through nutrition for runners - a deep dive into macronutrients

#42: What are nutrients and why are they important for runners? (Nutrition 201)

#41: The full story and reflections on my first international race!

BONUS mini series 2 part 4 - My journey to the International Masters XC

#40: How to decide on your running goals for 2024 and beyond

BONUS mini series 2 part 3 - My journey to the International Masters XC

#39: Strength for runners 101 with running strength coach Ollie McCarthy

BONUS mini series 2 part 2 - My journey to the International XC

BONUS - How to run your next race the best yet!

#38: Chasing the 6 stars - all you need to know about the world major marathons

BONUS mini series 2 part 1 - My journey to the International XC

#37: Level up your training - 5 undervalued workouts you should be including regularly in your training

BONUS mini series part 6 - My road to the NI Masters XC Trials

#36: Preparation, pacing and PBs: How to execute the perfect marathon

BONUS mini series part 5 - My road to the NI Masters XC Trials

#35: Embracing the muck: Everything you need to know about XC (cross country)

BONUS mini series part 4 - My road to the NI Masters XC Trials

#34: Coming back stronger physically and mentally from injuries with musculo-skeletal therapist and performance coach Chris Kitson

BONUS mini series part 3 - My road to the NI Masters XC Trials

#33: How running slower can help you to get faster

BONUS mini series part 2 - My road to the NI Masters XC Trials

#32: My 5 biggest race disasters (and why I still thought I didn't need a coach!)

BONUS mini series part 1 - My road to the NI Masters XC Trials

#31: How to prepare for and thrive during the menopause transition with nutrition & women’s wellness coach Erica Boys

#30: 4 years older and 4 minutes faster in the half marathon with very special guest Louise Ladd

#29: Rediscovering your running mojo: how to overcome lack of motivation, self doubt and expectations to keep happy, focused and progressing

#28: The Runners Nutrition Playbook: A Nutrition Q&A for Long-Distance Runners

#27: The Road to Success - Gillian McCrory on the journey from 28 minute parkrunner to second at the Belfast marathon in 2:52!

#26: Is running good for weight loss and is weight loss good for running?

#25: CBT practitioner and award winning nutritionist Sarah Lacey on mindset for getting started, building confidence, habit building and embracing the suck!

#24: The 24in24 challenge and how it can teach us to believe we can achieve more

#23: The pros and cons of run coaching vs a free training plan

#22: Jenny Bushell on planning and running an epic ultra challenge - the Cumbria Way

#21: Former Running Rules client Benny McGeown on running his fastest marathon at 53, 11 years after his first marathon!

#20: Taking on new running challenges with a busy schedule with Helen Geering of Take Flight Nutrition

#19: Supporting kids' running with coach Tori Williams

#18: Jargon busting session types

#17: 5 mental hacks for tough sessions and races

#16: Running injuries with physiotherapist Joanne Patterson

#15: Nutrition 101 for runners

#14: The 5k episode - from C25k to parkrun to races - how to get started and how to improve

#13: To marathon or not to marathon - how to prepare for your next challenge

#12: Ultra marathons with guest Dr Jonny Ladd

#11: The Full Boston Marathon Experience!

#10: Spring Marathons Preview

#9: What is the taper? And 7 ways to avoid maranoia!

#8: My favourite and least favourite race distances!

#7: Pace, heart rate and effort - what you should track when and why

#6: Everything you need to know (and more) about energy gels

#5: Racing a half marathon in your marathon build up

#4: 7 ways to make running on holiday easier and more productive

#3: 10 lessons from my 10 marathons

#2: Who is 'The Running Rules'? What 20 years of running can teach us.

#1: What are the rules of running?