The Running Rules Podcast

Following both the women and men's world records in the marathon being shattered recently and on the build up to autumn/fall marathons, I give you everything you need to execute the perfect marathon. Today we focus on the main areas you need to get right to have a great day and the perfect race whilst realising that the course of a marathon rarely runs completely smoothly. You can look back to...

This is part 5 of my journey to the Northern Ireland Masters Cross Country Trials. I'm one day away from the trials and my health is nearly where it should be and fitness is coming back but I'm not putting any pressure on myself and focusing on getting some good experience and a solid race under my belt. I also recced the course on Thursday so I know the ups and down and where the duck pon...

Today's solo episode gives you all the info and nuance about what XC is, the good points and the bad points and some of my tips to get you through and get the most out of it. XC is completely different from road racing but it can be fun (and not!) too. If you've been following my bonus series, you may be wondering what all the fuss is about. Today I give you an insight into exactly what it...

This is part 4 of my journey to the Northern Ireland Masters Cross Country Trials. Today I reflect on a pretty ropey week with illness and a sub par performance at my first XC of the season. If there's anything you would like to know through this mini-series, please DM me on IG  @therunningrules

My guest today is Chris Kitson of 'Rockstar Runners', a musculo-skeletal therapist and performance coach. We talk about the mechanics of how people get injured and what they can do to rehab an injury but also delve into the mindset side too. Chris has so much empathy and experience in this area and it's really refreshing to hear him talk about us as individuals with our own reasons for...

This is part 3 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about missing sessions when you need to, I look ahead to the first race of the season this Sunday at Armagh and I talk about obsessing over things that don't matter a great deal in the grand scheme of things. If there's anything you would like to know through this mini-series, please DM me on IG...

Slower running has been studied in depth and has proven benefits when it comes to increasing performance and reducing injury risk yet it seems so counterintuitive. I break down some of the training methodologies and why you might still not be running easy enough. I talk about how easy running should feel and ways to measure it which can be particularly hard at the start. If you need help planning...

This is part 2 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about how my week of training has gone, my approach to speed sessions, my new spikes (the New Balance XC7 v3) and how the year has helped build my strength to now. If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

I've made more than my fair share of mistakes in races. Today I share 5 of the best (or worst depending on how you look at it!). From collapsing at mile 25 of a marathon to running aimless laps around a motor racing circuit in pursuit of a time I couldn't achieve, I share the training, nutrition, mindset and pacing failures that are littered through my running history. I also offer insight...

This is part 1 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about what it is, why I'm doing it, why now and how I'm feeling going into it. I also quickly recap this week's training. If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules

Today's episode is about such an important topic for so many as half the population will go through the menopause and many who won't will be a partner of someone who will. My guest today is Erica Boys, a nutrition and women's wellness coach who shares her own story with the menopause as well as answering so many questions we might all have about menopause. This was such an enlightening...

Louise is my better half who is the creative eye behind my social media and my guides. However, she has also rediscovered her love for the running after nearly 4 years out following injury and the pandemic having just run a 4 minute half marathon PB of 2:07. Her running story is one of early breakthroughs followed by setbacks caused by injury and a loss of motivation. We talk about how running for...

In today's solo episode, I define what running mojo is, the factors that can lead to losing it and what we can do to rediscover it. I explain how motivation cannot be relied upon, self doubt can paralyse us and expectations can hamper our performance. By looking at your support network, targets and planning as well as subtle shifts in mindset, you can overcome the feeling of losing your runnin...

Today's episode is a solo Q+A on nutrition for runners and marathoners. These are a collection of common questions I have been getting recently from talks, clients and social media. I cover: What are the most important nutrients for marathon runners? How should I adjust my diet on long runs and race day and days leading up to the race? What are some common nutrition mistakes that marathon runn...

Today's guest Gillian McCrory is a superstar of the local running scene in Northern Ireland. From taking up running with colleagues at work to doing parkruns and joining a running club, St Peter's AC, Gillian's improvement has been astonishing with three 2:52 finishes last year in the marathon including second place at Belfast marathon. We talk about her motivation, the difference now...

Weight loss and running are somewhat linked but you will hear differing opinions on whether each is good for the other. Many people start running to aid with weight loss so is this a good idea or are there better alternatives? Similarly, people start to look to weight loss as a way to improve their running performance. Is that a good idea or are there better tools to help with your performance? I...

Today's guest Sarah Lacey is a CBT practitioner and award winning nutritionist. We unpack the mindset and tools like sleep and stress management that people need to get started on their journey of running or weight loss as well as building habits that will keep you on track. We also discuss how to keep going when things get uncomfortable especially in a long and tough race by 'embracing th...

In 2017 I organised, and ran the 24 in 24 challenge. All 24 parkrun routes in Northern Ireland in 24 hours. I was ill prepared and had no idea whether it was possible but with the help of many others and inspired to do something in memory of my Mum, the person who started my running journey, I was able to complete something special that I will never forget and change the trajectory of my entire ru...

In this solo episode I talk about the pros and cons of having a running coach or using a training plan on your own. I have done both myself and they are both good options but one or the other will suit different people better. I'm also delighted to announce that I now have a comprehensive free marathon training plan available with paces for your particular target time along with a strength gui...

In 2013, my guest Jenny Bushell started running as something to do to get fit. She was never a high sporting achiever in her younger years. She is now a running coach and mountain guide and this year completed the Cumbria Way - 70 miles and over 2000m of elevation in 22.5 hours, a female fastest known time. Find out how she built up her ability and confidence through road marathons and trail ultra...

Today's guest Benny McGeown offers a peak behind the curtains at The Running Rules as we discuss his amazing 3:29 performance at Berlin last year at the age of 53! He reveals how he got into running in his forties and kept improving and how one-to-one coaching helped him achieve a 9 minute PB 5 years on from his previous best. We also discuss the 3 major marathons he has completed, London, New...

Today's guest is the amazing Helen Geering of Take Flight Nutrition. Helen is a long haul pilot, nutrition coach and is taking on her first marathon in October having run her first half marathon in April. In this fascinating conversation, I find out how she is able to fit training and recovery around an unsociable work schedule. We also discuss a massively undervalued tool in performance and g...

Today I have an amazing guest, coach Tori Williams, founder of the Meraki Run Club and host of the Raising Runners podcast to talk about youth running and how we can support our kids at all levels. We discuss what is age appropriate for kids and how to adapt games and sessions to meet the needs of all our kids. Tori is so enthusiastic and knowledgeable about youth running and I really enjoyed havi...

In today's episode I talk about the different training terms you might see and explain the difference (or not!) of intervals vs fartleks, tempo vs threshold runs. More importantly, I teach you what to expect to see on plans and how to interpret the sessions so that you are working in the right zones and at the right effort level. As long as you know the structure of a session and its purpose t...

In today's episode I discuss 5 ways in which you can push yourself on both in training and in races with some mental tips and tricks that I use in my own running. The mind is so important when it comes to running especially when you are pushing hard and we have to train it just like anything else otherwise it can limit you from your potential. For the free 5 step guide to a faster marathon, vi...