The Running Rules Podcast

Today's episode is with special guest Joanne Patterson, a chartered physiotherapist of 10 years who has worked with a whole range of runners from c25k all the way to professional athletes (and me!). We talk about what injuries are, what can cause them and some ways to mitigate them. A massive thanks to Joanne for her time and knowledge, this is one not to be missed! For the free 5 step guide t...

Today's episode is a recap of yesterday's free lunchtime masterclass 'Nutrition 101 for runners'. We discuss the important foundational concepts on which to build a successful nutritional strategy for your life and your running. It doesn't have to be restrictive and it doesn't have to be difficult! My new 3 week course "Optimal nutrition for runners" is starting o...

5k is one of my favourite distances and one that I believe is accessible to everyone. It has been made popular with the boom in couch to 5k and the parkrun phenomenon. I recount my own history with the 5k and explore how to get started, continue, improve and vary things up with the 5k. My free masterclass on nutrition for runners will be on Monday lunchtime (15th May @ 12:30pm UK/Ireland). Sign up...

Following a very successful marathon season for my clients and me and on the 20th anniversary of my very first marathon, I talk about what you should think about before embarking on your first or next marathon. I give a quick rundown of the highlights of the last few weeks and what's in store for the rest of the year. For the free 5 step guide to a faster marathon, visit www.therunningrules.co...

In this week's episode, we go the extra mile (pun intended) by talking about ultra marathons with my guest Dr Jonny Ladd with whom I have run 2 of my 4 ultra challenges with. Jonny started his ultra marathon career by running 20 5k loops around his house in Newcastle in 2013. He has also done the Hadrian's wall route as well as organising a 50 mile route between Wheatfields hospice in Leed...

The Boston Marathon has been an experience like no other! I go through a bit of the history, the weekend as a whole and the race from start to finish. Even if you aren’t planning to do Boston any time soon, you’ll find hints and tips for your next marathon to help you get your best experience (and hopefully time too!) For the free 5 step guide to a faster marathon, visit www.therunningrules.com/fa...

Spring is in the air and that means it is marathon season! Whether you are taking 26.2 miles yourself, helping out marshalling or at an expo or watching at the side or from the comfort of your own home, it's all happening in the next few weeks. I'll be in Boston very shortly to take on Boston marathon for the first time and I have clients at Manchester, London and Belfast marathons all tak...

With Manchester, Boston, London and Belfast all happening this month, I look at what the taper period is, why it is important and the strange things that can happen during the taper! I also offer 7 ways to navigate through the taper period. For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon For more information on coaching services designed to get you fas...

There are lots of different race distances out there and they can suit different people at different times. But what is great about each distance? What should you concentrate on next and can you rope your friends and family into running too? Find out how and some more of my ups and downs in this week's episode! For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faste...

We might track lots of metrics when we are running but which of these are important and what should we take notice of and when? I delve into pace, heart rate and effort level and discuss how each can be useful in a different scenario and how they should all come together to give you a better picture of your running. For the free 5 step guide to a faster marathon, visit www.therunningrules.com/fast...

To coincide with the start of my 21 day March marathon mastery challenge which focuses on nutrition, mindset and execution for your upcoming spring marathon, this is a deep dive into what you need to know and should look out for in energy gels. I go into what gels are made of and some of the marketing / scientific terms you might see. Then strip it all back to the things that really matter. If you...

Straight off the back of Carlingford half marathon at the weekend, I break down how the race went for me and talk about whether racing a half marathon is a good idea in the build up to a marathon with some tips to get the best out of your race. If you want to make the most of your marathon training by nailing down your nutrition, mindset and execution in March, then please check out my 21 day Marc...

Following my trip away with the kids, I talk about how to prepare, pack, and time your runs on holiday taking into consideration unfamiliar surroundings and weather. If you would like the 'Runner's packing list' courtesy of my wife Louise ( www.instagram.com/prettylittledocs ), just email me or DM me the word 'PACKING' and I'll send it through. To get the free marathon guid...

I walk through each of the 10 marathons I've run from the Belfast marathon in 2003 to London marathon in 2022, pulling out the lessons I've learnt from each one and distilling them down to 5 areas: training, nutrition, mindset, pacing and preparation. You'll see how in the marathon, it's possible to get good days after a not so good training cycle, bad days after a great training c...

In this episode, I introduce myself so you can get a flavour of my background, what has influenced me and how some of the things I've been through might help in your running journey. I'd love to know if any of my story resonates with you. To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies . For more information...

In the very first episode, I (your host Alan Ladd) discuss whether there are really any 'rules' for running or just good principles and I cover the four pillars that are vital for your success as a runner: training, nutrition, mindset and execution. To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies . For more i...