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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

01:00:39

#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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00:49:51

#111: Cutting through the noise - Garmin race...

The Running Rules Podcast ·

2025/03/18

This week's episode was a fun one discussing lots of things we as runners can get caught up worrying about and why sometimes the best thing is to ignore the noise.I talk about useless benchmarks provided by your watch, why there is so much more to training than weekly mileage and why comparing yourself to others (or even a former you) can be counterproductive.However, there is a difference between comparison and inspiration and there are ways to turn some of these things to your advantage and

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00:30:02

BONUS mini series 4 part 7 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/03/16

This is part 8 of a series following my journey from T1 diabetes diagnosis to my next marathon.Today's bonus episode was recorded right after my Sunday long run where I ran the last 20 miles of the Belfast marathon course. There were a few surprises both with the route and some personal issues!However, it was good to get a lay of the land and realise that my game plan might need to change a little as a result.Recovery has been top of mind this week too and I talk about easy runs, steady runs and

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01:05:50

#110: Race recap - the Bohermeen half marathon - with...

The Running Rules Podcast ·

2025/03/11

Today's episode is the full race recap and lessons from the Bohermeen half marathon that I ran at the weekend.I learnt plenty of things from a diabetes standpoint but also some more general principles that we can all learn from including logistics, pacing, racing and hydration.If you've a race coming up or are reflecting on a recent effort then there is definitely something here for you!If you want to improve in your next race and want personalised help in training, nutrition and mindset

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00:22:44

BONUS mini series 4 part 7 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/03/06

This is part 7 of a series following my journey from T1 diabetes diagnosis to my next marathon.In this week's bonus episode I give an insight to how I'm feeling going into this weekend's Bohermeen half marathon off the back of a couple of really pleasing runs.I also go into the New York marathon debacle and discuss how changing plans can actually make you feel a bit more liberated in the long run.'26.2 days to master the marathon' is a course to optimise your nutrition, mindset

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00:57:08

#109: Breaking down the marathon wall - what is it...

The Running Rules Podcast ·

2025/03/04

Last week I gave a webinar on 'breaking down the marathon wall' where I talked about what 'the wall' is and how to avoid it through better planning and execution.As someone who has learnt the hard way, I don't want you to make the same mistakes as me and this webinar gave practical tips that you can use now to be more prepared than ever on race day.If you want a bulletproof blueprint for escaping the wall, my course '26.2 days to master the marathon' is starting on Monday

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00:27:56

BONUS mini series 4 part 6 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/02/28

This is part 6 of a series following my journey from T1 diabetes diagnosis to my next marathon.February has by and large been a good month. I managed 2 x 18 mile runs - the furthest yet - and I've managed to mostly keep the sugars under control.Caution around a hamstring strain meant I missed a couple of sessions but recovered quickly and finished the month strong.Now I have to prepare for my first big test - the half marathon.'26.2 days to master the marathon' is a course to optimise

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00:55:36

#108: Favourite sessions in a marathon training cycle...

The Running Rules Podcast ·

2025/02/25

As we're into the middle of spring marathon training, what you do over the next month is going to be vital to your success in the marathon.Today I talk about my favourite marathon sessions and how to adapt different sessions so they are more fun and manageable.I also give some ways of working out what your marathon potential is from the workouts you are doing.Sign up for the free webinar 'Break down the marathon wall' on Thursday 27th February at 12:30 at ⁠www.therunningrules.com/wall⁠If

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00:35:10

#107: How to make the most of running on your holiday...

The Running Rules Podcast ·

2025/02/18

Holidays will always disrupt your routine even if they are designed to give you a break from it.Today, I talk about how to view running differently in the context of your holiday to ensure you get the balance right but also so you can make the most of it.Sign up for the free webinar 'Break down the marathon wall' on Thursday 27th February at 12:30 at www.therunningrules.com/wallIf you want to improve in your next race and want personalised help in training, nutrition and mindset designed to

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