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by Alan Ladd
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- Today1h 17m
#172: Running a marathon following a brain tumour and the benefits of massage with 'The Running Rules' client Georgia Sherwood
Today's guest is the amazing Georgia Sherwood. In 2021, Georgia underwent surgery for a brain tumour that was discovered after stroke like symptoms following a bout of Covid.Georgia was kind enough to share her powerful story of not knowing whether anything could be done through to relearning how to do basic tasks during recovery.She also shares how she got the drive to push herself physically through her recovery and eventually run a marathon in 2025.Georgia is also a massage therapist and owner of 'Origin Seven Massage' in Mallusk. She is giving away a 90 minute massage to a lucky listener. DM 'massage' on IG (@therunningrules) and follow @origin_seven or simply email alan@therunningrules.com. Entries close end of May 2026.To book a massage slot with Georgia text 07342166422 or go to instagram (https://www.instagram.com/origin_seven/) or facebook (https://www.facebook.com/profile.php?id=61574281135285)
- 6 days ago1h 9m
#171: What training and nutrition changes worked and what didn't in my last marathon cycle
Today's episode is all about reviewing some of the changes I made for the Manchester marathon cycle and analysing which ones worked and which ones I'll throw out.I made quite a few subtle tweaks to training and nutritions, most of which I will probably keep in for the future. However, there were some changes that didn't seem to make a lot of difference and the odd one that backfired.When thinking about changes to your own schedule or routine, it's important to try to identify things that are really going to make a difference and also the ones that you can stick to over a long period of time.Go to www.therunningrules.com/services to find out ways you can get help for your next marathon
- 1 weeks ago1h 41m
#170: What just happened?! What it was like to be the official 3:15 pacer at the Belfast Marathon!
I said I wouldn't run another marathon this year. That didn't last long. I got the call last Thursday to see if I would be the official 3:15 pacer for the Belfast Marathon and it was too good an opportunity to turn down.In today's episode I relive the entire marathon from how I came to be running it to what our pacing plan was and how it turned out on the day.I found an extra respect for the job pacers do, appreciation for my body holding up a couple of weeks after Manchester and extreme gratitude for being asked, the runners that put their trust in me and the incredible support out on the course.I also talk about how a marathon is never easy and that I always respect the distance and the preparation needed to run well and that anything can happen out there on the day.Go to www.therunningrules.com/services to find out ways you can get help for your next marathon
- 3 weeks ago1h 22m
#169: 2:54 at 55 - John McDonnell, marathoner and running coach on recovering from stroke and running faster as a masters athlete
My guest on the podcast this week is the inspirational John McDonnell. John is a running coach and 2:54 marathoner achieved at the age of 55.In 2017 John suffered a stroke and underwent heart surgery to fix an 11mm hole in his heart. His amazing story is documented in his book ‘A Heart for Running’.He has also written training books for beginners and seasoned marathoners alike and now coaches marathoners whilst still running fast times himself.To find out more about John and his coaching go to the website https://jmruncoach.com/ or the achieve running club website https://achieverunningclub.com/John's books are available on Amazon: https://www.amazon.co.uk/stores/John-McDonnell/author/B0BMQS1YCX
- 3 weeks ago1h 37m
#168: The Manchester marathon full recap!
Today's episode is the full story of my third Manchester marathon, 18th overall and first for NI Masters.I learn something new in every race I do and this one was no different. There were definitely a few more ups and downs than expected and I go through both Manchester as a race and my own experience.I also offer thoughts and takeaways for anyone racing a marathon soon or thinking of doing Manchester in the future.Go to www.therunningrules.com/services to find out ways you can get help for your next marathon
- Apr 14, 20261h 22m
#167: 'Couch to Coached' podcast co-host Rob Sillito on marathons, mental health and podcasting
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
- Apr 7, 202655 min
#166: The challenges of tapers, holidays and running two marathons close together
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.
- Mar 31, 20261h 18m
#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
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
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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.Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon
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