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The Running Rules Podcast helps you, the middle of the pack runners transform your training, nail your nutrition and master your mindset so you can run 5ks to ultramarathons faster, stronger and more confidently.
The podcast is hosted by me, Alan Ladd, a running coach, nutritionist and 2:44 marathoner from Northern Ireland. I take a holistic approach focusing on training, nutrition, mindset and lifestyle using the experiences of both my coaching clients and me as well as science backed recommendations.
Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon
The podcast is hosted by me, Alan Ladd, a running coach, nutritionist and 2:44 marathoner from Northern Ireland. I take a holistic approach focusing on training, nutrition, mindset and lifestyle using the experiences of both my coaching clients and me as well as science backed recommendations.
Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon
195 Episodes
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This week it is the 3rd birthday of the podcast! A massive thank you to everyone listening and supporting what I do!This week I explore why we run through my own journey of someone who would avoid P.E. and games at school to this point where running is a massive part of my life.When looking back I found that my 'why' changes from time to time but some core things unite all the phases of my running.I also look at why it is important to know the reason you're doing it and how that can help you when the going gets tough in a workout or race.Come to the free webinar 'Unlock your next marathon PB' by heading over to www.therunningrules.com/marathonpb to book your place. I'll be talking about the 4 reasons I see people not hit their goals and what you can do about it now at 12:30 on Thursday 19th February!If you need more detailed advice and help planning your nutrition, you can learn at your own pace with the 'Master the marathon' course available at www.therunningrules.com/master-the-marathon
There is so much of a general narrative around how you are past your best once you are in your forties and beyond. For non-elite marathoners which most of us are, I think this is simply untrue.In this episode I look at why even some elites are still getting better into their forties and how our situation can be much more different.I look at the progress that we can still make as recreational runners vs elites who have been at a high level for an incredibly long time and how I see people improving in their late fifties and into their sixties.I also look at how the marathon is not simply a fitness test but a culmination of years of experience at controlling pacing, nutrition and mindset that actually means you have an edge over your younger self.If you need more detailed advice and help planning your nutrition, you can learn at your own pace with the 'Master the marathon' course available at www.therunningrules.com/master-the-marathon
Today's episode is a guide to creating a marathon race fuelling plan. What do you need, why and how much? When are you going to have anything and how are you going to make it happen?I step through fuelling and hydration and what you need to consider and practice now in your training so that you don't get caught out on race day.Your plan doesn't need to be overly complicated but if you don't think it through in advance then you risk putting all that training to waste and not getting the outcome you hoped for.If you need more detailed advice and help planning your nutrition, you can learn at your own pace with the 'Master the marathon' course available at www.therunningrules.com/master-the-marathon
Having confidence can be the difference between hitting your goals and missing them but it can be difficult for some of us to build our confidence.It's also easy for confidence to get knocked by difficult sessions and races or even just by thinking we are stuck at a certain level.Today's episode covers why confidence is important, how to build it in training and races and some examples of when confidence has pushed me forward or a lack of it has held me back.I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: www.therunningrules.com/coaching
Today's episode is all about some calculated tweaks I'm making to my training week to try to optimise this training cycle for Manchester marathon.It can be easy to change too much at once and opt for things that aren't sustainable in the long run. I have also found it difficult to move away from things that have served me well in the past.So these tweaks hopefully will blend the best of both. Retaining the general philosophy and structure to my week but with a few new ideas and ways to keep me on track with some of the work I find more difficult.As always, any cycle should begin with keeping what has worked well whilst being open to adding in something new that can help, or sometimes even eliminating things that didn't work.I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: www.therunningrules.com/coaching
Happy new year! In the first episode of 2026 I go through the reason marathons are a big step up from half marathons. It doesn't mean you should be scared of them but it's certainly important to respect the distance.There are some things you can get away with a bit more over shorter distances but over the marathon you can get found out. I go through how to make sure you are prepared for the marathon.This episode is perfect for anyone stepping up to the marathon for the first time or even for anyone who doesn't feel they've got it quite right yet in their previous marathons.I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: www.therunningrules.com/coaching
In the final episode of 2025, I go back through the year and pull out the highs and lows with the lessons I learnt and will take forward to 2026.I reveal my race plans for next year and also that I will be joining the NI running show as a speaker in February.I hope to see a lot of you at the show - to get £3 off your tickets use the code RunningRules at checkout or use the link below: www.eventbrite.com/e/1347804041169/?discount=RunningRulesYou can get help with your spring races with the master the marathon course or a one to one coaching at www.therunningrules.com/services
Thank you for all your support in 2025! Today's episode is a short one reflecting on how busy Christmas can get and to make sure running is enhancing your holiday period and not adding a bigger stress to it.The days after Christmas can be a good time to get back on track quickly but it's about getting the balance right. This is also a time when I reflect on how lucky I am to have your support for what I do.Have a wonderful time, look after yourself and keeping running (when you can!)
Today's guest is 2:33 marathoner and coach Nick Weston. He is also a 4 time iron man finisher and 6 time 100mile ultra finisher and we talk about his transition into the marathon.Nick opens up about his experience of chronic underfuelling and the consequences early in his endurance journey. This was an incredibly powerful conversation that could affect many runners pushing their miles up.We talk about good fuelling practices as well how Nick ran his personal best in the marathon without looking at any pace or elapsed time.Nick is also the 3 hour pacer at the 2026 Belfast marathon and he shares some insights into what to expect if you join him on the day or before in the lead up to the race.Find out more about Nick on his website rnnng.co.uk or linktree at https://linktr.ee/rnnng_nickweston
On 7th and 8th February 2026 there will be a brand new NI running show at the Eikon Centre.Today's guest is the event's director Oonagh Cattigan. She has a background of many years putting on big events in England and is combining that with her passion for running.Oonagh got into running through a local 5k after returning to Northern Ireland as a new mother and describes the amazingly positive mental benefits she gets from running.We talk in detail about the plans for the NI running show, what to expect and how to get involved as well as Oonagh's first marathon experience and her planned second in Belfast next year.Get more information and adult tickets for a reduced price of £10 with code SPECIAL (kids are free) at www.nirunningshow.comKeep up to date on socials atwww.instagram.com/nirunningshow and www.facebook.com/nirunningshow or send Oonagh a message at oonagh@nirunningshow.com
Today's episode is a recap of my race at the Seeley Cup 10k from the weekend past and the takeaways from it.Coming 4 weeks off the back of NYC marathon, I always viewed this race as one that might not happen for me, but having something in the calendar really focused my recovery efforts.With near perfect conditions, a flat(ish!) course and a fast field, I felt I could get close to my best but maybe more importantly, take part in a big local race that I hadn't done for 10 years.To get the Master the Marathon course or enquire about coaching go to www.therunningrules.com/services
The biggest thing that can hold you back in running is not running. Whether it's an injury, illness or lack of motivation, failing to achieve consistency is the reason most people won't fulfil their potential.That's why recovery is so important. It doesn't have to be fancy but getting a lot of the basics right will get you most of the way to guarding against injury or illness and making sure you are mentally prepped to go every session.In today's episode I talk about physical and mental recovery and why both are important and what you can do on a daily, weekly, monthly and yearly basis.To get the Master the Marathon course or enquire about coaching go to www.therunningrules.com/services
Unbelievably Christmas is around the corner again so in this episode I run through the gear, shoes and nutrition products I've been using this year and what to look out for on those Black Friday deals.Whether you're looking for present ideas for a runner or just looking for an excuse to get something for yourself (you never need an excuse!) this episode reviews everything from stocking fillers to the best tech and shoes out there.These are all products that I have used this year to help my training and racing and have led me to 2 marathon PBs - the first time I've ever achieved this in a calendar year.To get 10% off your Awesome Supplements basket use code LADD10 at checkout.To get the Master the Marathon course or enquire about coaching go to www.therunningrules.com/services
This month is diabetes awareness month and Friday is world diabetes day. It is also a year since I was diagnosed with Type 1 Diabetes (T1D).In this episode I recap what diabetes is, how I got diagnosed and how I have balanced my blood sugar management with running.I also talk about the emotional side of learning about a completely new life and dealing with a chronic condition day after day.As well as raising awareness of the condition I talk about the hope and inspiration I have gained from seeing others thrive with the condition and hope that can extend to people with other situations and conditions they are facing.
Wow - New York city marathon was incredible! It was my 16th marathon, 5th different world major and 1st New York marathon and it didn't disappoint. I was also representing @pumarunning as part of the Project3.This episode gives the full rundown of the experience with the days and prep leading up to a mile by mile breakdown of the course.I share all the ups and downs (literally and metaphorically) and tell you why this is one of the best marathon experiences I've had but also a race not to be taken lightly!One-to-one coaching slots are filling up fast for spring. If you are interested in finding out more go to www.therunningrules.com/services
New York marathon will be my 5th world major marathon and 2nd since my type 1 diabetes diagnosis. I will also be running as part of the Puma project3 team.In this episode, I talk about my last couple of weeks leading up and what will happen this weekend. I share my expectations and challenges.I also talk about how to prepare for something huge like this and also how to recover and reassess your goals after a big race.One-to-one coaching slots are filling up fast for spring. If you are interested in finding out more go to www.therunningrules.com/services
This week I'm discussing three of the hot topics in big marathons that has divided opinion.Dublin marathon has changed its general entry process to ballot only, Paris has announced no cups or bottles on course and Cape Town, the 8th candidate major was cancelled at the weekend.I give my view on each highlighting how marathons have changed and are continuing to change and how you can try to prepare yourself for these changes or disappointments.I also talk about what 2026 marathons are available to enter and how far ahead of time you need to be thinking about them.You can get help with your upcoming race with the master the marathon course or a personal race prep call at www.therunningrules.com/services
This week I am 3 weeks away from New York marathon so things are starting to get real! There's still a few big sessions to go but also most of the work is done and recovery and tapering are key.Today, I share some of my tapering principles and focuses, how we need to lean into the uncertainty of what is going to happen on race day and how to cope with stress using 'flow activities'.This episode will provide you with some pitfalls to avoid and tips to get you through the taper and to the start line, fit and healthy and raring to go.You can get help with your upcoming race with the master the marathon course or a personal race prep call at www.therunningrules.com/services
Today's episode is a Q+A covering questions sent to me through instagram, from clients and podcast listeners. To send a question for a future episode, message me @therunningrules on IG.To skip to a particular question, go to:02:30 - Will my marathon time suffer if I spend a cycle tackling shorter races?18:05 - Why should I run in different shoes for different sessions?32:55 - What snacks do I recommend when travelling to a big marathon?39:04 - What are XC spikes?48:00 - Should I book a half marathon now in the build up to my spring marathon?You can get help with your upcoming race with the master the marathon course or a personal race prep call at www.therunningrules.com/services
Today's episode is all about how to pace yourself on race day. I look at different possible pacing strategies and why going out slower in longer races is likely to help you get your best race time.I talk about how to get around GPS inaccuracies and how to prepare mentally for the end of a long race to stop you losing a lot of time.I also look back to a rare race victory this weekend at the Annaghmore 10k and how it was a completely different mental approach than simply time trialling a race.You can get help with your upcoming race with a personal race prep call at www.therunningrules.com/services
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