The Running Rules Podcast

This is part 3 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Having potentially been a bit ambitious in my first week back after Covid, I've tried to get a better balance this week to get me in a place where I can go again next week with the help of my physio and coach. This week, I talk about why dropping a run is not being defeatist, some...

Plant-based diets continue to become more and more popular and many successful athletes are also vegan. However, many people have questions about the practicalities of the diet and how to make sure it is optimal for health and performance. My guest Neema Black is a font of knowledge on veganism and plant-based diets and in this episode she highlights the benefits and potential pitfalls in a positi...

This is part 2 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Having missed most of a week trough Covid, I'm cautiously getting back into proper training again. This week, I talk about why being cautious with illness and injury is a good idea especially at this stage, why Strava comparison isn't very useful in the main part and why going...

My guest today is Brodie Sharpe, an online physiotherapist and running coach based in Melbourne, Australia. He helps runners reduce their risk of injury and increase their running performance safely. We talk about running and injury myths that are commonly held including why people think they get injured as opposed to the real reason, how to manage overuse injury (HINT, rest is not always the answ...

This is part 1 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Following a successful end to 2023, I'm raring to go for Manchester 2024. However, sometimes the weather and illnesses don't play ball. This week, I talk about why it's too early to be too concerned about setbacks and how it narrows your focus on what you can do right now...

This solo episode is the perfect tonic for the start of your marathon cycle. I aim to give you a head start on your training, nutrition, mindset and pacing for your next marathon. We all want to avoid hitting the wall and it can happen when any of these four things go wrong. I tell you what you need to focus on to get the best out of your training and have the best chance of a great race. If you w...

Today I talk to client Ameesh Shah from London on how he started running and completed his first 5k, 10k, half marathon and marathon within a year. We talk about his first impressions of running, how nutrition helped fuel longer activities and how he quickly got the bug for running. Ameesh talks us through his first race experiences and will inspire first time marathoners and major marathon runner...

Today's guest Norman Mawhinney, has had an incredible year in 2023 becoming not only British, Irish and World marathon champion but also Irish champion at every distance from 5k to marathon. We talk about his journey from starting out running as a challenge from a friend at the age of 51 to struggling and then breaking through in the marathon to excelling in 7 marathons in 2023. We explore Nor...

New year's resolutions are sometimes frowned upon because we associate them with fads and things that fall down after a few weeks. However, it's certainly a time when a lot of us are thinking about improvements. In today's episode, I propose some subtle shifts to think about for 2024 that will help you improve massively in your running. With everything, it doesn't have to be all or...

In the week leading up to Christmas I take a more light hearted approach by discussing some running items I would like to see in my Christmas cracker. I wear my different metaphorical hats (thanks to my old software boss for that idea!) and give a few outlooks to focus on for 2024 and I also present some terrible running/Christmas jokes. Thank you so much for supporting the podcast this year and h...

My guest Jacqui Maxwell is an incredible athlete, coach and inspiration to others in Cadence run club which she founded during Covid. Today, we talk about Jacqui's first foray into running, how training and goals have changed as she has got older, how the running scene has changed and so many more women are now running and her love for Valencia as a running mecca. Please follow Jacqui on insta...

With just one month of the year left, there is still time to put in one last good performance to cap the year off and the 5k is the perfect race to have a go at this winter. In this episode, I go through all the tips and tricks in training, mindset, preparation, nutrition and execution that helped me to run my first sub 17 5k at a local parkrun event last weekend. You too can better your 5k time b...

This week I dive into more detail about the macronutrients, protein, fat and carbohydrate and how all three are important for runners to help with our strength, endurance and speed. This episode gives you more information to base your choices on and makes the case for protein being the main cause for concern amongst runners. I discuss a few of the different diets out there and how incorporating as...

In today's nutrition episode, I talk about what exactly nutrients are and how to get them sufficiently in your diet. I explain the different roles these nutrients play in the body and why they are important for runners. Nutrition can be as complicated or as hands off as you like but I think the best approach is one where you understand in general terms what role different foods play in the die...

Fresh (or not so fresh!) from representing Northern Ireland at the masters international cross country race in Glasgow, I talk about the ups and downs required to even get to the start line, nevermind the undulating course! I tell the story of the weekend including when and how I found out that I would be starting the international race and how the race went for me. Finally, I reflect on how I fee...

This is part 4 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. I’m in Glasgow ahead of tomorrow’s race with some exciting news! I talk through how I’m feeling and how I plan to approach the race. I also talk about all the team events happening this weekend as well as my trip over to Scotland. If there's anything you would like to know through this mi...

With autumn races coming to a close and moving into the winter, I start looking ahead to 2024 with suggestions of goals to keep you motivated in your running. I talk about checking in with your 'why' using Maslow's hierarchy of needs to determine what running means to you and whether big goals are important. I talk about short and long term goals, why they can lead onto each other but...

This is part 3 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. This week I talk about my training this week with 5 takeaways for your own training. I also talk about the timeline for next week leading up to the race weekend! If there's anything you would like to know through this mini-series, please DM me on IG  ⁠⁠⁠@therunningrules

Strength is so important for runners. But why? It was something I did not do at the start of my running journey but have found it invaluable in recent years. To explain the benefits, what to do to get started and common misconceptions, I am joined by running and strength coach Ollie McCarthy. Ollie has recently completed the North Coast 110km ultramarathon and his insights to strength training are...

This is part 2 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. This week I reflect on the Bobby Rea XC race last Saturday and on a solid week of training to take me up to two weeks out from the International in Glasgow. I reflect on how XC cuts up your rhythm and how it is hard to judge the correct pace. If there's anything you would like to know...

Thank you so much for listening to the podcast. This is a very short minisode to tell you how one-to-one coaching can help your run your best race yet. To find out more and sign up, please DM me on IG  ⁠⁠@therunningrules

Today I take you through the 6 world major marathons that are on many people's bucket list. I am halfway through my journey to reach all six having run London, Berlin and Boston and still to run Chicago, New York and Tokyo. These are hugely popular races and I step through some of the ways to get into the races and also give a bit of insight into my own journey - which races I was desperate to...

This is part 1 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. A normal-ish week of training, some foul weather, loosened ankles and some reflections on my current strengths and weaknesses as I prepare for the Bobby Rea XC tomorrow and the internationals in Glasgow on 11th November. If there's anything you would like to know through this mini-ser...

In today's solo episode I talk about some of the undervalued workouts that can be a game changer for your running efficiency, mindset and ultimately your race times. Every wondered why you should do hills if you're training for a flat race or what drills and strides are? Maybe you're not sure what race specific workouts are. I aim to answer all those questions and give you fresh ideas...

This is part 6 of my journey to the Northern Ireland Masters Cross Country Trials. The week after the trial I reflect on the build up to the race and how it went and how I feel afterwards. Thank you for all your support throughout the last 6 weeks! If there's anything you would like to know through this mini-series, please DM me on IG  @therunningrules