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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

00:34:49

#23: The pros and cons of run coaching vs a free...

The Running Rules Podcast ·

2023/07/11

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 guide and nutrition guide. I've tried to make this an absolute no brainer. To download go

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01:14:12

#22: Jenny Bushell on planning and running an epic...

The Running Rules Podcast ·

2023/07/04

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 ultras and how she picked and planned an epic ultra adventure. We delve into the nutrition and mindset that

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01:23:12

#21: Former Running Rules client Benny McGeown on...

The Running Rules Podcast ·

2023/06/27

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 York and Berlin as well as fundraising for charity places. Whatever you do in terms of marathon

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01:07:46

#20: Taking on new running challenges with a busy...

The Running Rules Podcast ·

2023/06/20

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 general health, sleep, as well as getting on top of nutrition when time is limited and convenience is

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00:51:11

#19: Supporting kids' running with coach Tori Williams

The Running Rules Podcast ·

2023/06/13

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 having her on the show. Her insight was invaluable to me as both a parent and coach and even if you are not

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01:08:44

#18: Jargon busting session types

The Running Rules Podcast ·

2023/06/06

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 then you should be able to infer the intensity required although not all free plans will explain things

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00:37:56

#17: 5 mental hacks for tough sessions and races

The Running Rules Podcast ·

2023/05/30

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, visit https://www.therunningrules.com/faster-marathon/ For more information on coaching services

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01:05:44

#16: Running injuries with physiotherapist Joanne...

The Running Rules Podcast ·

2023/05/23

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 to a faster marathon, visit https://www.therunningrules.com/faster-marathon/⁠⁠ For more information on

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00:59:31

#15: Nutrition 101 for runners

The Running Rules Podcast ·

2023/05/16

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 on Monday 29th May. 3 week course on optimal nutrition for runners to build on the foundation

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01:03:09

#14: The 5k episode - from C25k to parkrun to races -...

The Running Rules Podcast ·

2023/05/09

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 at www.therunningrules.com/nutrition101 In May I'm offering £40 off the first month of one-to-one

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00:44:55

#13: To marathon or not to marathon - how to prepare...

The Running Rules Podcast ·

2023/05/02

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.com/faster-marathon/ For more information on coaching services designed to get you faster, further and

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01:01:22

#12: Ultra marathons with guest Dr Jonny Ladd

The Running Rules Podcast ·

2023/04/25

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 Leeds and Bolton hospice in 2021 on which I accompanied him on. We talk about the different mindset,

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01:37:02

#11: The Full Boston Marathon Experience!

The Running Rules Podcast ·

2023/04/19

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/faster-marathon For more information on coaching services designed to get you faster, further and

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00:59:14

#10: Spring Marathons Preview

The Running Rules Podcast ·

2023/04/11

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 taking place soon. I look back and share my own experiences of each and explain why I'm buzzing for

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00:50:07

#9: What is the taper? And 7 ways to avoid maranoia!

The Running Rules Podcast ·

2023/04/04

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 faster, further and stronger straight away, see ⁠www.therunningrules.com/coaching⁠ or book a free

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00:37:28

#8: My favourite and least favourite race distances!

The Running Rules Podcast ·

2023/03/28

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/faster-marathon For more information on coaching services designed to get you faster, further and stronger

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00:57:15

#7: Pace, heart rate and effort - what you should...

The Running Rules Podcast ·

2023/03/21

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/faster-marathon For more information on coaching services designed to get you faster, further and stronger

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00:28:45

#6: Everything you need to know (and more) about...

The Running Rules Podcast ·

2023/03/14

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'd like to get help with a fueling plan for your marathon then it's not too late to join the

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00:56:04

#5: Racing a half marathon in your marathon build up

The Running Rules Podcast ·

2023/03/07

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 March marathon mastery challenge starting on Monday 13th March. Go to www.therunningrules.com/march for more

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00:33:09

#4: 7 ways to make running on holiday easier and more...

The Running Rules Podcast ·

2023/02/28

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 guides, nutrition guides and pacing calculators mentioned, please visit

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203 results

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