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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

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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00:56:17

#106: Dealing with a life changing scenario 3 months...

The Running Rules Podcast ·

2025/02/11

This week marks 3 months since my T1 diabetes diagnosis and 3 months until Belfast marathon. We all have to deal with 'bumps in the road', some more serious than others.But our initial reactions can make way to different feelings as the dust settles and we try to get back to a routine. Our goals can shift a little too and that's ok. Today I focus on what I'm grateful for, some of the unexpected challenges and how leaning into support and trying to simplify certain areas of life

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01:03:28

#105: Second birthday episode! The moments that have...

The Running Rules Podcast ·

2025/02/04

This week the podcast is two years old! Thank you so much for your support!In today's episode I give new listeners a glimpse into my backstory as a runner and also give everyone a chance to reflect on their own running story and learn to reflect on tough challenges as points that moved you forward. From a first marathon experience at 20 to joining a club and becoming a coach 10 years ago to now preparing to run my first marathon with T1 diabetes, I talk through the big turning points and

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00:30:27

BONUS mini series 4 part 5 - Diagnosis to marathon -...

The Running Rules Podcast ·

2025/02/02

This is part 5 of a series following my journey from T1 diabetes diagnosis to my next marathon.January is over! Long live February. The last week of training felt like a bit of a reality check but there were still some positives to take. Strength work has been coming along well and that adds some mental positivity as well as physical gains. After the disappointment of a curtailed long run, I'm starting to fine tune a fuelling plan that might work. I also talk about getting out of a rut and

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00:56:41

#104: Bulletproof yourself from injury by preparing...

The Running Rules Podcast ·

2025/01/28

In today's episode I talk about managing injuries before they even occur. We never want to be out for long with an injury but having solutions in place before an injury occurs can make an injury so much easier to deal with.I explore why we should expect an injury at some point, how to prepare now for it and how to try and mitigate them with some good practices. Finally I look at how to make sure we don't make an injury worse when we do get there. If you are worried about injuries and

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00:26:03

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

The Running Rules Podcast ·

2025/01/24

This is a rather belated part 4 of a series following my journey from T1 diabetes diagnosis to my next marathon.6 weeks have passed which have been bery up and down. Today I cover the holiday period, a pleasing 5k run, time away, bad weather, sickness, returning to training and a storm! There are loads of takeaways for your marathon prep including how to navigate bumps in the road with training, starting to get on top of your race nutrition, how races can give you confidence and even how to

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01:15:29

#103: How to upscale your race nutrition to finish...

The Running Rules Podcast ·

2025/01/21

Today's episode is a must for anyone taking on a marathon or a half marathon in spring. Fueling is one of the biggest improvements you can make to your race. I cover some easy to remember guidelines for intra race fueling a raft of different options to take on your run as well as the implications on logistics on race day. I also share how it has gone horribly wrong for me in the past when I haven't got fueling right! If you want to improve in your next race and want personalised help

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00:59:33

#102: Getting started on your marathon journey or...

The Running Rules Podcast ·

2025/01/14

Today's episode is a 101 (or 102?!) for marathon running covering all the basics to be successful from the start. However, it's also a great reminder for people doing their 2nd, 10th and 50th.I cover the main questions around getting started running and training for a marathon plus the basics of some topics we don't always think about but are critical to success. I also think back to my first marathon 22 years ago and the advice I was given back then to analyse whether that was sufficient for

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00:22:54

#101: The challenges of winter training - sickness...

The Running Rules Podcast ·

2025/01/07

You have great big running goals for 2025 but you get struck down with illness 5 days into the new year stopping you from getting that training in.You're not the only one! This week I reflect on how to reframe missed sessions due to sickness and bad weather and reassure you that you are not the only one missing out! If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me

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01:32:59

#100: Jonny Mellor - Marathon inspiration and...

The Running Rules Podcast ·

2024/12/31

Today is episode 100 with my very own running coach and elite marathoner Jonny Mellor. Jonny is a 2:09 marathoner and 10th fastest Briton of all time. He was 2020 British marathon champion and the winner of the 2022 Manchester marathon. He has also been my coach for over 4 years. On this episode, we talk about Jonny's career, insights into how he races and trains for marathons, elite tips for everyday marathoners as well as fitting everything around a young family and running a coaching

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00:56:03

#99: The Running Rules review of 2024 and preview of...

The Running Rules Podcast ·

2024/12/24

What a year it has been for the podcast, my own running and all my clients! Thank you all so much for your support whether you are a podcast listener, coached by me or cheering me on from near or far. In my final solo episode of the year, I give some insight into how I break down the year and what learnings I take from it, showing that there are always ups and downs that we might miss if we don't go back to review. I also look forward to what's coming next year personally and professionally and

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00:55:48

#98: How to run your next marathon faster - Avoiding...

The Running Rules Podcast ·

2024/12/17

Today's episode is a chance to listen to November's webinar on 'how to run your next marathon faster' by looking at the 4 biggest mistakes people make and how to avoid them.If you are interested in a live talk or webinar for your running group tailored to the topics you want to hear about, send me a message with your details through instagram or email me. If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further

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00:24:49

BONUS mini series 4 part 3 - Diagnosis to marathon -...

The Running Rules Podcast ·

2024/12/14

This is part 3 of a series following my journey from T1 diabetes diagnosis to my next marathon. Today I ran my first proper race effort since diagnosis with a 5k blast at Victoria parkrun. I always think for everyone it is good to benchmark your progress and today was just about getting that first time on the board without any issues. That said, I think we always want a bit more so whilst I'm happy to have got round and posted something fairly decent, there is lots of room for improvement and

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01:05:20

#97: Muscle cramps - the biggest pain of marathon...

The Running Rules Podcast ·

2024/12/10

On today's episode, I break down what is happening when you get muscle cramps, what the potential causes are and how we can mitigate them.If you've run many marathons in the past, you'll probably be familiar with the sensation and there will be many people out there that swear by certain remedies for cramps. And whilst it's true that some of these things will help, there is a lot more going on than we sometimes think. With the help of a great review paper linked below, I walk through the

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00:23:21

BONUS mini series 4 part 2 - Diagnosis to marathon -...

The Running Rules Podcast ·

2024/12/06

This is part 2 of a series following my journey from T1 diabetes diagnosis to my next marathon.This week I've been learning to let go of control by adding in some faster and longer running sessions that have had a mixed effect on my sugar levels. We've also managed a trip out to a restaurant where I had to guess the carbs and use a split approach to my insulin to try and cover it the best I can. I also have some training tips for this time of year when it can be difficult to get big sessions

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203 results

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