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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 2:45 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

01:25:52

#128: 2:44 marathoner and coach Andrew McCrea on big...

The Running Rules Podcast ·

2025/07/15

Today's guest Andrew McCrea ran his marathon best of 2:44 at this year’s scorching London marathon as part of the Puma Project3 group.We talk about his progression in the marathon from a debut of 4 hours to consistently breaking 3 and also what it was like to be treated like an elite by Puma as part of their Project3 group.He has paced the Belfast marathon twice and we talk about how the mindset and experience is slightly different when helping others.Andrew is also a qualified running coach and

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01:12:50

#127: Representing Northern Ireland Masters at the...

The Running Rules Podcast ·

2025/07/08

Today's episode is a different type of race recap for me, a shorter distance, a new experience and sub-optimal preparation with lots of takeaways that come from that.I'm immensely grateful for the opportunity to wear the NI vest again and also want to encourage more people to try to chase that dream.And if that isn't your goal then hopefully this episode will inspire you to take on the challenges that you feel are just slightly beyond your grasp as well as providing you with all the

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01:30:07

#126: Training partners Lee O'Boyle and Micky McAuley...

The Running Rules Podcast ·

2025/07/01

Today's guests Lee O'Boyle and Micky McAuley give amazing insight into training for mountain races and tackling some of Europe's biggest ultramarathons.Micky was the 39th person to run the Denis Rankin round and on that round he inspired Lee, now an Irish representative, to follow suit. They have both competed at UTMB, the mecca of trail running in Europe.We talk about how the highs and lows of ultra running and how having a training partner can motivate and push you along as well as

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01:08:26

#125: Top 10 marathon mastery tips - what are the...

The Running Rules Podcast ·

2025/06/24

What are the most important things to focus on for your next marathon cycle? Obviously training is key but how do nutrition, mindset and planning stack up?Today's episode is one not to miss if you're embarking on an autumn marathon as I give my top 10 list of things to focus on for your next cycle.If you want even more points to fully master the marathon, check out my 'Master the marathon' course at www.therunningrules.com/master-the-marathon (IG link in bio).What's more, if you

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00:46:38

#124: Flukes and blips - how much does one...

The Running Rules Podcast ·

2025/06/17

Can one 'good' running performance be a fluke?Can one 'bad' running performance be the new norm?In today's episode I explore the notion that we sometimes feel we have to prove that a breakthrough performance isn't just a fluke.I also question if a race that didn't go as well as we hoped is a blip or the new reality.The good news is that for most of us, we can keep raising the ceiling on our performances and whilst progress may not be linear, there is more cause for

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00:51:53

#123: Proper day to day fuelling for your running

The Running Rules Podcast ·

2025/06/10

Today’s episode is all about proper day to day fuelling for your running. It can be easy to underestimate how important nutrition is for our training but it can also be easy to be overwhelmed with the advice and options out there.I give some history of how my views of nutrition and running have changed over the years and provide a framework to help you make sure you are getting everything you need to fuel your training.I also reveal some of the issues and problems I see cropping up with clients and

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00:51:56

#122: Belief - why is it important, where does it...

The Running Rules Podcast ·

2025/06/03

Today's episode is all about the belief we have in our own running and how it can affect us in what we try to achieve and the success we get or don't get.I look at my own experience and interactions with clients to discuss what can happen if we don't have belief or even f we have too much of it and I introduce the 'confidence bucket'.Finally I talk about how we think of ourselves and how we come across when taking to others and how that can play a role in our belief system.If you

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00:57:45

#121: The 10k episode! Why you should race a 10k,...

The Running Rules Podcast ·

2025/05/27

The 10k is a very popular race distance with good reason. It can serve as a natural stepping stone from 5k upwards, provide valuable racing experience for longer distances and can be a great challenge in its own right.In today's episode I discuss why the 10k race can be quite different for different people, how to train for it and how to get the best out of yourself on race day.I also reveal that it's a race distance I've struggled with in the past but how I'm hoping that I can

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01:00:39

#120: 5 things to nail down at the start of a new...

The Running Rules Podcast ·

2025/05/20

Autumn races are closer than you think and now is a great time to set new habits or go back to what has worked in the past as well as trying out new gear and supplements.Today, I step through 5 things to nail down now at the start of the training cycle so that you don't get caught out later down the line.From new shoes to revisiting your training plan, trying new gels to getting better sleep, there will be a nugget in here for everyone looking to improve in their summer and autumn races.If you

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01:02:28

#119: 5 tweaks to training that could have a huge...

The Running Rules Podcast ·

2025/05/14

Today's episode is all about changing up little things in your training to have a big positive effect on race day. Consistency is always key especially if you have a good framework but there are always things for everyone to work on.My build for Belfast probably didn't seem much different to any other marathon cycle but I've highlighted 5 things that I felt really help me to break new ground even from a place of questionable strength at the start of the block.Some of the changes were

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01:28:19

#118: Belfast marathon recap - the full story of...

The Running Rules Podcast ·

2025/05/06

This week's episode is a full rundown of my Belfast marathon race with a lot of takeaways to share. This one was always meant to be a bit of an experiment but thanks to all your support I was able to run a race I thought wasn't possible 6 months ago.Being diagnosed with T1 diabetes meant I had to rethink things I had taken for granted and initially I had variable success. But as I got things a bit more under control, I started to believe a bit more.I talk about the ups and downs of Belfast

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00:30:04

BONUS mini series 4 part 11 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/05/02

This is part 11 of a series following my journey from T1 diabetes diagnosis to my next marathon.It's race week and in the last of this mini series I talk about how I'm feeling going into the race as well as reflecting on the block as a whole.I recap the last couple of weeks of training with a few mishaps with my insulin and glucose regulation and what my plan is for race day in terms of pace, breaking down the course and managing my nutrition and hydration.'26.2 days to master the

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00:59:07

#117: How to reflect objectively on a marathon good...

The Running Rules Podcast ·

2025/04/29

Last weekend was an emotional rollercoaster for anyone running and me as a coach. Tough conditions made people work even harder for that marathon medal.Whether the race went as you hoped for or not, it can be easy to have knee-jerk reactions and not objectively assess the race and training as a whole. It can also be tempting to jump into the next marathon or put off another marathon for a long time. This episode attempts to cut through the emotion and help you objectively assess your race and decide

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00:47:54

#116: The biggest day of marathon running in the UK -...

The Running Rules Podcast ·

2025/04/22

This Sunday the 27th April 2025 will see a record 90000+ participants in the marathon with both London and Manchester being held on the same day.In this episode, I look ahead to what is going to be a really exciting day for marathoners, give some of my experience from previous editions and how it builds the anticipation for anyone still to run a marathon.I also look at how to get into these marathons, what to expect around the day and on the course and also how to get the most out of spectating or

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00:55:55

#115: Q+A covering carbon shoes, marathon targets,...

The Running Rules Podcast ·

2025/04/15

Today's episode is a Q+A style episode with questions from instagram, email and clients directly. If you'd like to submit a question for the next Q+A send me a message on instagram @therunningrules.Topics covered today are:Should I wear carbon shoes for training?Can I run a 3 hour marathon?How easy should my long run be?How do I deal with disappointment of missing a race?What are my gel recommendations?What supplements are recommended for runners?To get 10% off your Awesome Supplements

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00:23:21

BONUS mini series 4 part 10 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/04/14

This is part 10 of a series following my journey from T1 diabetes diagnosis to my next marathon.20 days out you could say I'm officially on the taper but it doesn't feel like it. I still have a daunting week ahead and I'm pretty tired from poor sleep and potentially less than ideal fuelling day to day.That said, I've ticked off another really strong week which makes me feel that I'm still going to go out and try to beat my form non-diabetic self. The speed is there as well as a

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00:55:45

#114: Hydration deep dive - water, electrolytes,...

The Running Rules Podcast ·

2025/04/08

With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.In this episode you'll get tips on what to do to know if you are consuming enough fluid and electrolytes on your runs and how to manage this in long races too to avoid big slow downs and mitigate the chances and severity of crampsHydration is even more important when the temperatures tick up but as it's very individual too, it can bite you in

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00:34:56

BONUS mini series 4 part 9 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/04/06

This is part 9 of a series following my journey from T1 diabetes diagnosis to my next marathon.4 weeks out from Belfast marathon, I'm feeling in really good shape but this is also when the doubts and niggles come in. I've hit some really good sessions and also ones where I didn't feel great at all.The diabetes management has got somewhat frustrating as well with some sensors that seem to have been a bit dodgy and sugars running high and low at inconvenient times.I also talk about the

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00:45:12

#113: Getting through the marathon 'hump' weeks and...

The Running Rules Podcast ·

2025/04/01

Today's episode is all about the weeks leading up to the marathon taper and the taper itself. In these weeks you are pushing yourself to the limits trying to stay on the right side of the line. It's going to be tough!However, these weeks won't last forever and you aren't the only one finding it tough. There's almost always a point in the cycle where I wonder why I train for marathons but it never usually lasts too long.Listen to get tips on how to get through these peak weeks in

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00:46:56

#112: Perfect pacing - how to work out what time to...

The Running Rules Podcast ·

2025/03/25

Pacing is as much an art as it is a science. Calculators are fun to look at to get an idea of how you might do over a certain race distance but the feel of it is important too.Then there is the extra incentive of a nice round number which can play into your thoughts and aims in a positive (and sometimes reckless!) way.Today I talk about factors to think about in your pacing such as how aggressive you want to be, the course elevation and potential weather concerns.I also lean into the 'vibes'

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