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The Running Rules Podcast: Daily Summaries Delivered
by Alan Ladd
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.
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- 4 days ago25 min
#196: How Ciara Mageean inspired us all and what we can learn from her life
This week my thoughts go out to the family and friends of Ciara Mageean. Whilst I did not know her personally I have friends who did and it felt we all knew Ciara from how open and honest she was about her career and her cancer.It didn't feel appropriate to do a normal episode this week nor just mention her passing as a footnote.She was inspirational to so many and this week I reflect on what she did that was so special in her running and beyond. I also look at the events that shape our own journeys and the evaluations and choices we can consciously make along the way to be a little better every day.Rest in peace Ciara.
- 1 weeks ago53 min
#195: 5 ways to make the most out of your harder training sessions and the factors that can hold us back
Today's episode is all about reducing the gap between training and race day performance. Whilst we can't possibly be at our best every time we run, there are a number of things that we can do to help have a good session.Firstly, I look at different types of runner and how we all respond differently to training and races. Find out which type you are!Then I look at the factors that can limit our training sessions and how we can make sure we minimise a lot of the things that can hold us back.If you're ready for help with your next running goal, please reach out at alan@therunningrules.com to find out what support you can get.
- 2 weeks ago1h 7m
#194: Tokyo confirmed! Finishing the six star journey at the World Age Group Championships and looking back at my World Major Marathons
This week's episode is a look back through my six star world major marathon journey so far and looking ahead to competing in Tokyo at the world age group championships.I talk about how luck has played a big part in getting me into some races and what methods there are available to get to these marathons.I look back at which courses were 'iconic' and which race went well and not and what I learned along the way that helped me run better on some of the tougher courses.To register interest in my upcoming group coaching go to www.therunningrules.com/groupcoaching
- 3 weeks ago58 min
#193: The Sporty Dietitian Catherine Culbert on returning to running postpartum and nutrition for endurance runners
Today's guest expert is 'The Sport Dietitian' Catherine Culbert who is a dietitian, yoga teacher, runner and mum. She is the co-host of the ‘Fuel her Fire’ podcast and has also recently run her first half marathon postpartum.In this episode, we unpack Catherine's journey running through pregnancy and postpartum culminating in a new half marathon personal best at the Antrim Coast Half.Catherine also gives us some amazing tips and advice to get started with our running nutrition from the everyday to race day fuelling and what supplements to think about.Follow Catherine on IG at https://www.instagram.com/the.sporty.dietitian/ and FB at https://www.facebook.com/The.Sporty.Dietitian/ and search for the 'Fuel her Fire' podcast in your favourite podcast app.
- Oct 6, 202658 min
#192: Competing at the Masters XC trials, bicarb and nomio, client successes and being a part of the Groomsport 10k
Today's episode is a recap of the NI Masters XC trials whilst also looking at the work clients are putting in and being a part of the Groomsport 10k.Whilst the trial was not my main focus for the autumn, it was great to line up again with some great athletes trying to get on the NI team for the upcoming international.I talk about the different context of the race and performance to my 2023 experience and what I took away from it. Massive congratulations to all who made the team!I also touch on bicarb and nomio which I have trialled this year and whether I feel like it's made a difference or not and who should try it.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
- Sep 29, 20261h 12m
#191: Masters 5k champion and strength and running coach Stephen Wylie on the importance of strength and massage for all runners!
My guest on the show this week is Stephen Wylie, founder of Peak Performance in Belfast where he works with 100s of runners, of all levels, across Sports Therapy, Strength and Conditioning, Injury Rehab, Coaching & Sports Massage.Stephen is an NI Masters 5k champion and team NI bronze medallist with PBs of 15:18 for 5k, 32:08 for 10k, and 71:51 for HM.We chatted about Stephen's rapid rise in running when he started and some of his highlights before delving into what we all should be doing in terms of strength and conditioning.To work with Stephen in S&C or massage check out the Peak Performance socials @peak_performance_massage on IG or FacebookStephen's run coaching is available at https://www.wylie-runcoach.com/
- Sep 22, 20261h 14m
#190: The Belfast Half Marathon full recap - a mile by mile account of staying patient, using the crowds and some unexpected challenges!
Today's episode is a personal recap of the Belfast half marathon which took place at the weekend. The weather brought out the crowds to one of the biggest races in the Northern Ireland running calendar.I talk through the week leading up to the race, what my personal aims were and then a mile by mile account of the course.As always there were a lot of things that went right and a few things that didn't go to plan which is all part of racing.Thank you for all the support on the course and a massive congratulations to everyone who completed the half on Sunday!For support with whatever you have coming up next go to www.therunningrules.com/services to find out how you can get personalised help
- Sep 15, 202659 min
#189: Half marathon race preparation - how to break down a race, judge conditions and pacing and handle logistics of a big race
This week I delivered an online webinar all about preparing for half marathon race weekend. This episode is the recording of that session.As I am also preparing for the half marathon, I show how to take the course and break it down into sections and then map that onto pacing bands that make sense for your experience and training.I also covered the weekend logistics, conditions, the pitfalls to watch out for as well as some mindset and nutrition tips. You can use these to prepare for any race, especially a big half marathon or marathon.Register your interest for my new group coaching opening soon which will provide you with tailored plans and support through online webinars and Q&A sessions just like this one.Go to www.therunningrules.com/groupcoaching
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About The Running Rules Podcast
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.
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Frequently Asked Questions
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The Running Rules Podcast publishes weekly. Our AI generates a summary within hours of each new episode.
What topics does The Running Rules Podcast cover?
The Running Rules Podcast covers topics including Sports, Running. Our AI identifies the specific themes in each episode and highlights what matters most to you.
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