The Running Rules Podcast

Today's episode is all about changing up little things in your training to have a big positive effect on race day. Consistency is always key especially if you have a good framework but there are always things for everyone to work on.My build for Belfast probably didn't seem much different to any other marathon cycle but I've highlighted 5 things that I felt really help me to break new ground even from a place of questionable strength at the start of the block.Some of the changes were intentional from my coach Jonny, some from me, and some were so subtle, I didn't even notice until reviewing my training after the marathon.If you need help revamping your own training for your next marathon along with personalised help in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This week's episode is a full rundown of my Belfast marathon race with a lot of takeaways to share. This one was always meant to be a bit of an experiment but thanks to all your support I was able to run a race I thought wasn't possible 6 months ago.Being diagnosed with T1 diabetes meant I had to rethink things I had taken for granted and initially I had variable success. But as I got things a bit more under control, I started to believe a bit more.I talk about the ups and downs of Belfast both literally and metaphorically, how I executed my race strategy and the things that went wrong too.A massive thanks to everyone who helped me through my diagnosis, sent me messages of support or cheered for me on the course. A special thanks to my coach Jonny @jm_run_coaching and of course Louise and the boys.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 journey from T1 diabetes diagnosis to my next marathon.It's race week and in the last of this mini series I talk about how I'm feeling going into the race as well as reflecting on the block as a whole.I recap the last couple of weeks of training with a few mishaps with my insulin and glucose regulation and what my plan is for race day in terms of pace, breaking down the course and managing my nutrition and hydration.'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-marathon⁠⁠⁠⁠⁠If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Last weekend was an emotional rollercoaster for anyone running and me as a coach. Tough conditions made people work even harder for that marathon medal.Whether the race went as you hoped for or not, it can be easy to have knee-jerk reactions and not objectively assess the race and training as a whole. It can also be tempting to jump into the next marathon or put off another marathon for a long time. This episode attempts to cut through the emotion and help you objectively assess your race and decide what to do next. No matter what - if you ran at the weekend, you did something special!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 crampsHydration 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.I have a few coaching slots available for the autumn but for everyone else there is my new course 26.2 days to master the marathon at ⁠⁠⁠www.therunningrules.com/master-the-marathon where you can learn how to nail your nutrition, master you mindset and excel at execution in your next marathon.

This Sunday the 27th April 2025 will see a record 90000+ participants in the marathon with both London and Manchester being held on the same day.In this episode, I look ahead to what is going to be a really exciting day for marathoners, give some of my experience from previous editions and how it builds the anticipation for anyone still to run a marathon.I also look at how to get into these marathons, what to expect around the day and on the course and also how to get the most out of spectating or following along at home.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 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

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

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 crampsHydration 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

This is part 9 of a series following my journey from T1 diabetes diagnosis to my next marathon.4 weeks out from Belfast marathon, I'm feeling in really good shape but this is also when the doubts and niggles come in. I've hit some really good sessions and also ones where I didn't feel great at all.The diabetes management has got somewhat frustrating as well with some sensors that seem to have been a bit dodgy and sugars running high and low at inconvenient times.I also talk about the doubts and the pressure of trying to run to the best of my ability and how really it's too soon to be worrying too much about it.'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-marathon⁠⁠⁠If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Today's episode is all about the weeks leading up to the marathon taper and the taper itself. In these weeks you are pushing yourself to the limits trying to stay on the right side of the line. It's going to be tough!However, these weeks won't last forever and you aren't the only one finding it tough. There's almost always a point in the cycle where I wonder why I train for marathons but it never usually lasts too long.Listen to get tips on how to get through these peak weeks in marathon training and the best principles for tapering. Even better, download my free taper guide at www.therunningrules.com/taperCoaching 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

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

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

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

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

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-marathon⁠If 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!

This is part 6 of a series following my journey from T1 diabetes diagnosis to my next marathon.February has by and large been a good month. I managed 2 x 18 mile runs - the furthest yet - and I've managed to mostly keep the sugars under control.Caution around a hamstring strain meant I missed a couple of sessions but recovered quickly and finished the month strong.Now I have to prepare for my first big test - the half marathon.'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 and if you enrol by Monday 3rd March you will get a free one-to-one coaching session as well! Go to:www.therunningrules.com/master-the-marathonIf there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

As we're into the middle of spring marathon training, what you do over the next month is going to be vital to your success in the marathon.Today I talk about my favourite marathon sessions and how to adapt different sessions so they are more fun and manageable.I also give some ways of working out what your marathon potential is from the workouts you are doing.Sign up for the free webinar 'Break down the marathon wall' on Thursday 27th February at 12:30 at ⁠www.therunningrules.com/wall⁠If 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

Holidays will always disrupt your routine even if they are designed to give you a break from it.Today, I talk about how to view running differently in the context of your holiday to ensure you get the balance right but also so you can make the most of it.Sign up for the free webinar 'Break down the marathon wall' on Thursday 27th February at 12:30 at www.therunningrules.com/wallIf 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 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

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

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

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

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

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

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

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!

What a year it has been for the podcast, my own running and all my clients! Thank you all so much for your support whether you are a podcast listener, coached by me or cheering me on from near or far. In my final solo episode of the year, I give some insight into how I break down the year and what learnings I take from it, showing that there are always ups and downs that we might miss if we don't go back to review. I also look forward to what's coming next year personally and professionally and how you can set yourself big goals for the year. Have a wonderful Christmas and New Year! 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.

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 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

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 2 of a series following my journey from T1 diabetes diagnosis to my next marathon. This week I've been learning to let go of control by adding in some faster and longer running sessions that have had a mixed effect on my sugar levels. We've also managed a trip out to a restaurant where I had to guess the carbs and use a split approach to my insulin to try and cover it the best I can. I also have some training tips for this time of year when it can be difficult to get big sessions in through weather, motivation and other commitments. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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

This is part 1 of a new series following my journey from T1 diabetes diagnosis to (hopefully!) my next marathon. Following my diagnosis, I wanted to keep going as if nothing had happened but soon realised it might not be that easy. In the last week, I have taken a step back from training to really try to get on top of my nutrition and dosing at baseline and then start to reintroduce training back in. I've also signed up for my first race, the Bohermeen half marathon in March which I'm really excited about. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

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

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

What do you do when the the scope of your challenge changes halfway through? This could happen through illness or injury, qualifying times that get faster or maybe a 7th world major marathon gets added! Spoiler alert, if you hadn't been paying attention, Sydney marathon was added as the 7th world major a couple of weeks ago. Whilst it's obviously great for Sydney and Abbot, some people are upset and disillusioned. In this episode, I give my reaction to the news (or the worst kept secret ever!) and how you can deal with the goalposts moving on what you are trying to achieve. I'm 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

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

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

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

On Sunday, I completed my 4th different world major marathon - Chicago. 3 days later, I still feel a whirlwind of emotion from what was a long weekend of highs and lows. I'm very grateful to have been able to have had this experience and I talk about what was different this time around from the logistics to the race itself. There are a lot of reflections to come out of this race to do with how we set goals for a marathon to the execution of pacing and fueling and how we view marathon performances afterwards. Many thanks to those who made this possible - Louise and the boys, my coach Jonny, the brilliant squad of people I shared this experience with and everyone who supports and follows my journey. 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

A quick update on how my prep for Chicago marathon has been going this weekend, my goals and what hasn't gone exactly to plan!

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

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

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

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

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

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

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