The Running Rules Podcast

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 yo...

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...

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...

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 se...

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 an...

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 J...

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...

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...

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 a...

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 an...

I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games. It was hot, hilly and a late start coupled with my plan to try to run at an appropriate intensity to set me up for a push towards Chicago marathon in October. Ultimately I wanted to enjoy every moment and I did (almost!) enjoy every single minute. I talk...

Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same course as the Olympic marathon. I talk through my preparation and aims for this race along with the challenges of the course and conditions and also placing it in the context of my Chicago marathon training.

Today is exactly 10 years since my Mum passed away. This episode won't be for everyone. I am no expert on these matters and I believe every situation is different. I can only share my story. I hope today's episode will pay respect to my Mum and her influence on my life and running whilst helping some of you out there with the loss or illness of a loved one. Please feel free to reach out to...

This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recommend it. To help answer this question I dive into what the measurements actually are and how they translate to your fitness. I talk about how you can measure or estimate these things and how you can train them to be 'better'. Finally I answer...

The olympics start tomorrow with the main running events starting on the 1st August and I will also be at the olympics running the marathon pour tous on the same route as the olympic marathon! In this episode I preview the running events and some of the athletes and things to look out for. From the commentators complaining of painfully slow running to teams dropping the baton. And of course I'...

Cadence (the number of strides you take per minute) and stride length (the distance you travel in each step) can be misunderstood. In this episode, I cover exactly what each is, how they are connected and why they are important. I'll show you how to measure them and what to with the information. Finally, I give you the tools and sessions you'll need to improve your running by directly and...

Today's solo episode is all about racing - why you should race, when to do it, what races to go for and how to get the best out of them. Having recently raced more frequently than I usually do, I'm going to give some insights into why more or less racing could be better for you and why finding enjoyment and purpose in racing is key. If you want to improve in your next race and want persona...

Today's episode gives you a step by step guide on how to structure your own training, keeping yourself accountable and tracking progress to get the best out of what you are doing. I talk about how to set up a schedule that works for you, the different factors that go into training and how to keep it interesting too. If you lack the knowledge but want to be your own coach, this is the episode f...

With the temperature rising at home and many set to jet off to warmer climes this summer, I look at everything you need to know about running in the heat. I talk about heat and humidity and its effect on the body and then in depth about hydration and the importance of both water and electrolytes. Being adaptable with your training is another key focus as well as taking sensible precautions when ru...

In today's episode I talk about everything to do with shoes - whether you are just starting out or looking to boost your current shoe lineup. I talk about road, track, trail and XC, stability / support vs cushioned or neutral and carbon plated racing shoes. I cover fit, comfort and sustainability and also go through my own shoe lineup to give you some ideas. If you want to improve in your next...

I had the great pleasure of interviewing Jenny Bushell after the completion of her Bob Graham round. This is a 66 mile route in the Lake District encompassing 42 peaks and 27000 ft (8200m) of elevation. Jenny's story is an amazing one having only started running through C25k in 2013. She progressed on to running a London marathon championship time of 3:14 before moving to the trails and mounta...

Last night I ran the CS Lewis 5 mile race. This is a short recap of the race and a few things I tried differently to normal. A big thanks to Victoria Park and Connswater AC for putting on such a great race and being so welcoming! 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, mes...

Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:29 at London marathon, a 35 minute improvement on her first marathon a year earlier. Dawn is a primary school principal, qualified PT and a fit treat baker. We talk about how her training has evolved alongside her knowledge, mindset and nutrition for the marathon. We talk about coming back stronger after a couple of...

On Friday night, Louise and I raced 5k on the track for the first time ever with differing outcomes! In this solo episode, I talk briefly about what the track is, some of the events and this particular 'Night of friendly 5000s'. I talk about the approaches we took in our races, the outcomes and whether I would have done anything differently. I also talk about how a 5k is similar to a marat...