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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
204 Episodes
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Today's guest is the brilliant Rob Sillito, co-host of the 'Couch to Coached' podcast. Rob is a mental health nurse who got into running in 2021 and ran his first marathon in 2022 for Parkinson's UK.He started up the 'Couch to Coached' podcast soon after that first marathon with coach Ben and has been joined more recently by fellow marathoner Emma. The whole team will run the Manchester marathon this weekend.In this episode, we talk about what got Rob into running, why he loves it so much and how hosting a running podcast keeps him accountable for his own running.You can search the 'Couch to Coached' podcast on all good platforms and you can follow Rob and the podcast on instagram at:https://www.instagram.com/running_nurse_rob/https://www.instagram.com/couchtocoached/To take part in the May 125km challenge for mental health go to:https://www.runthings.co.uk/events/sad-miles-club
Today's episode looks at why running two marathons together isn't an easy thing to do and why a marathon is more than just a training run.With spring marathons right upon us, I also cover tips for a successful taper and why getting to the start line fit and healthy is the most important thing now.Finally I look at how a holiday in the taper period can be challenging in its own way but how it can also be very beneficial.To get my free tapering guide go to www.therunningrules.com/taperGo to www.therunningrules.com/services to find out ways you can get help including a one to one race prep call.
Today's guest is the inspirational Tracey Atkinson. Tracey is a 2:55 marathoner, masters runner and mum of 3 who ran 12 races in 12 months in 12 countries in 2025.She got into running after her brain surgery in 2012 and went on to become a European masters medalist and now part of the Puma Project3 team for London 26.She is also co-founder of the NI Rave Run and an author with her first book ‘The Diary of a Mum on the Run’.In this episode we cover how she took up running to be fit for brain surgery, how NI Rave Run has provided a safe and fun space for female runners of all abilities and how she was inspired to run 12 races in 12 months in 12 countries to raise awareness for the charity 'Reach'.Tracey has upcoming book launches:Thursday 16th April - Shankill Library @ 6:30Saturday 18th April - Ballymena RunnersThe book 'The Diary of a Mum on the Run' is also available now on Amazon: https://www.amazon.co.uk/Diary-Mum-Run-Tracey-Atkinson-ebook/dp/B0GQJ2NWCTFollow, join or sponsor an NI Rave Run:info@niraverun.com https://www.instagram.com/niraverun/https://www.tiktok.com/@niraverunhttps://www.strava.com/clubs/1660582
Today's episode is a full recap of the Rome marathon and why it's a great one to consider for next spring!I ran the marathon with my brothers Jonny and Phil who did amazingly well and we even had time for some sightseeing and people watching either side of the marathon.I talk about how plans can go out of the window early on, how big iconic sights can keep you going and why the Rome marathon isn't as hilly as you probably think but running on cobbles is different to what you expect.I also talk about the context of this race in terms of my build for Manchester marathon and how it's not ideal having a marathon before your target marathon.Go to www.therunningrules.com/services to find out ways you can get help including a one to one race prep call.
Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:08 at Tokyo marathon, a 12 minute personal best qualifying her for the championship start at London marathon.Dawn was previously on episode 70 of the podcast where we talked about her progression in the marathon from 4:04 to 3:29.In this episode, we dig into the last couple of years building towards Tokyo marathon where we cover injury setbacks, stepping stone races and representing NI masters at the 2025 international XC.Dawn shares her experience of the Tokyo marathon and the things we tweaked in training to level her up in the marathon.To find out more about Dawn's fit treat company go to:https://www.instagram.com/thefittreatcompany/https://www.facebook.com/thefittreatcompanyFollow Dawn's running journey on TikTok at:https://www.tiktok.com/@dawn_runsIf 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's episode focuses on the feelings we can get deep into a marathon training cycle when a session or race doesn't go to plan or we see others doing something different to us.I step through 5 common mental pitfalls that I have mad and/or talk to clients and other runners about. I talk about how to overcome these so that you can get to the start line confident but not expectant.Bookmark this episode if you feel the marathon training cycle is starting to take its toll or you are second guessing what you can achieve in the marathon.Go to www.therunningrules.com/services to find out ways you can get help including a one to one race prep call.
Today's guest is the incredible Emily Bond @operationironwoman who will take on completing every UK Ironman race in a single season this year.After major leg surgery in 2018 and years unable to run, Emily has worked her way back from her first 5km to now pursuing the ultimate endurance test which will make her the first woman to achieve the feat.Emily was very kind to share her struggles and her aspirations and I know this will provide so much inspiration to listeners.The series consists of 3 half and 2 full ironman race between June and September. You can follow and support Emily's journey at:Email: emily@operationironwoman.comGoFundMe: https://gofund.me/6660a1c97Instagram: @operationironwoman
Today's episode is a special one as I bring in both my brothers Jonny and Phil to talk about how training has been going for Rome marathon and what the plan is for the weekend itself.We cover why we are all drawn back to the marathon despite its challenges, tackling heat in marathons last year and even sibling rivalry.We lay down what the aim is on race day, what happens if we split and where we might go for our next marathon together.If you need more detailed advice and help planning your nutrition, mindset and race execution, you can learn at your own pace with the 'Master the marathon' course available at www.therunningrules.com/master-the-marathon - join now to be involved in the spring 2026 community with extra Q+A sessions!
Today's episode covers all the basics you need to put a simple nutritional plan in place that covers all your bases and makes sure you are fuelling optimally for your running.Even when you know about the importance of nutrition, staying on top of it effectively day in day out can be overwhelming and we can end up taking shortcuts or missing what is important.Worse still, we can think we're doing everything right but by focusing on the wrong things, it can catch us out when we least expect it in terms of illness or injury.This episode provides simple actionable steps to make sure you are on top of fuelling your running and staying healthy too.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!
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
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