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PODCAST

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

sports running

All Episodes

00:59:21

#37: Level up your training - 5 undervalued workouts...

The Running Rules Podcast ·

2023/10/17

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 for your training. Here are the drills videos I mention in the podcast. They are not my own but are

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00:21:24

BONUS mini series part 6 - My road to the NI Masters...

The Running Rules Podcast ·

2023/10/13

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/therunningrules/message

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01:00:09

#36: Preparation, pacing and PBs: How to execute the...

The Running Rules Podcast ·

2023/10/10

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 episode 9 for tips on the taper period and also get my free guide to the taper at

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00:10:39

BONUS mini series part 5 - My road to the NI Masters...

The Running Rules Podcast ·

2023/10/06

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 pond is! If there's anything you would like to know through this mini-series, please DM me on

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00:58:50

#35: Embracing the muck: Everything you need to know...

The Running Rules Podcast ·

2023/10/03

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 is, who it is for (spoiler - it can be for anyone!) and what you should do to prepare and how to

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00:13:16

BONUS mini series part 4 - My road to the NI Masters...

The Running Rules Podcast ·

2023/09/29

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/therunningrules/message

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01:07:51

#34: Coming back stronger physically and mentally...

The Running Rules Podcast ·

2023/09/26

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 running and how we need to deal with the psychological impact of running injuries. He encourages us

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00:10:39

BONUS mini series part 3 - My road to the NI Masters...

The Running Rules Podcast ·

2023/09/22

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 @therunningrules --- Send in a voice message:

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00:39:42

#33: How running slower can help you to get faster

The Running Rules Podcast ·

2023/09/19

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 your easy runs then please do reach out to me on IG and I'll give you a push in the right

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00:10:13

BONUS mini series part 2 - My road to the NI Masters...

The Running Rules Podcast ·

2023/09/15

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/therunningrules/message

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00:58:13

#32: My 5 biggest race disasters (and why I still...

The Running Rules Podcast ·

2023/09/12

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 into what I would have done differently, how my coach has helped me and how I help others avoid

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00:09:29

BONUS mini series part 1 - My road to the NI Masters...

The Running Rules Podcast ·

2023/09/08

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 --- Send in a voice message: https://podcasters.spotify.com/pod/show/therunningrules/message

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01:12:40

#31: How to prepare for and thrive during the...

The Running Rules Podcast ·

2023/09/05

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 episode for me and I hope it will be for you too. Erica takes us on her journey and explains that

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00:55:03

#30: 4 years older and 4 minutes faster in the half...

The Running Rules Podcast ·

2023/08/29

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 the right reasons and building up the social side of things as well as properly structured training

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00:53:27

#29: Rediscovering your running mojo: how to overcome...

The Running Rules Podcast ·

2023/08/22

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 running mojo. If you'd like some supportive words or guidance, please reach out to me by DM

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00:51:31

#28: The Runners Nutrition Playbook: A Nutrition Q&A...

The Running Rules Podcast ·

2023/08/15

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 runners make? How can I stay hydrated during training and racing? What are the benefits of a plant-based

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01:02:10

#27: The Road to Success - Gillian McCrory on the...

The Running Rules Podcast ·

2023/08/08

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 with the added pressure of expectation on her, how running is great for the mind and how running with

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00:33:34

#26: Is running good for weight loss and is weight...

The Running Rules Podcast ·

2023/08/01

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 explore how my opinions have changed as I have experienced both weight loss and performance gains at

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00:54:36

#25: CBT practitioner and award winning nutritionist...

The Running Rules Podcast ·

2023/07/25

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 the suck' as well as other techniques. Find out more about Sarah and her business Nourish and

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01:00:45

#24: The 24in24 challenge and how it can teach us to...

The Running Rules Podcast ·

2023/07/18

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 running career. By sharing 10 takeaways from that experience, I hope to provide you with the inspiration

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