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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

01:27:10

#96: All about triathlon with Neil McCready - 2x iron...

The Running Rules Podcast ·

2024/12/03

My guest today is Neil McCready - 2 times iron man finisher and world triathlon coach and founder of Elevate Triathlon Coaching.We cover all aspects of the sport including how to get started, what gear you need, what training might look like and what other skills you need to be successful. Neil has a wealth of knowledge in the sport and tells us how he built up his swimming from scratch and also how his running has improved even though his specific run training has reduced. You can follow

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00:21:27

BONUS mini series 4 part 1 - The new highs and lows...

The Running Rules Podcast ·

2024/11/29

This is part 1 of a new series following my journey from T1 diabetes diagnosis to (hopefully!) my next marathon.Following my diagnosis, I wanted to keep going as if nothing had happened but soon realised it might not be that easy. In the last week, I have taken a step back from training to really try to get on top of my nutrition and dosing at baseline and then start to reintroduce training back in. I've also signed up for my first race, the Bohermeen half marathon in March which I'm really

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00:58:30

#95: Physio Joanne Patterson on moving to Australia,...

The Running Rules Podcast ·

2024/11/26

Today I talk to someone I regard as having been a key figure in my running success over the last 6 years. Joanne Patterson is a chartered physiotherapist and 3:29 marathoner originally from Belfast, now living in Sydney Australia. In this episode we talk about what the challenges were in Joanne's move to Australia, what strength training she would recommend for runners as a minimum and an insight into bone stress injuries. Joanne was first on the podcast in episode 16. You can listen here:

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01:00:57

#94: Diagnosed with Type 1 Diabetes - how I found out...

The Running Rules Podcast ·

2024/11/19

Two weeks ago I got the biggest curveball in my running journey so far - a diagnosis for type 1 diabetes. Whilst it solves a lot of puzzles that had built up the last couple of months, day to day life just changed forever and what it means for my running is unclear yet. Today I share the story of what happened and what it means, how I found out and how I deal with it in the future. A massive thanks to everyone who has already been in touch and/or helped in any way. Your support is

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00:45:06

#93: What to do when the goalposts move on a...

The Running Rules Podcast ·

2024/11/12

What do you do when the the scope of your challenge changes halfway through? This could happen through illness or injury, qualifying times that get faster or maybe a 7th world major marathon gets added! Spoiler alert, if you hadn't been paying attention, Sydney marathon was added as the 7th world major a couple of weeks ago. Whilst it's obviously great for Sydney and Abbot, some people are upset and disillusioned. In this episode, I give my reaction to the news (or the worst kept secret ever!)

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00:47:53

#92: How to keep stress in check to protect your body...

The Running Rules Podcast ·

2024/11/05

Stress is something we all have to deal with in different guises but it can be bad for your running and nutrition. This week I talk about sources of stress including running, why it is detrimental to our overall success and what we can do to overcome it or at least temper it. I'm very excited to announce that I'll be hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb If you

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00:46:21

#91: The foundations of running success part 1 - your...

The Running Rules Podcast ·

2024/10/29

Something fundamental but often overlooked that helps me to perform in my own running is my support network - especially my inner circle.Louise and the kids are my biggest cheerleaders but I also have my coach Jonny Mellor, my Dad and brothers and am lucky to have lots of running friends, clients and podcast listeners that push me on too. In this episode, I explore why it's important to have a strong circle and the concepts of 'the sum of the 5 people you spend most time with' and 'plus,

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00:54:19

#90: 10 takeaways from Chicago marathon to help you...

The Running Rules Podcast ·

2024/10/22

Still recovering from Chicago marathon a week ago, the time off has given me chance to reflect on what happened and what's next.Where the last episode was more of a journey of the race weekend itself, today's episode is a broken down list of points that you can use to help you leading up to your next big race. In this episode I talk about winter vs summer training, doing the things you have on your list soon and how some of the key aspects of training are not the running at all. If you want

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01:24:35

#89: The full Chicago marathon recap - a deep dish of...

The Running Rules Podcast ·

2024/10/16

On Sunday, I completed my 4th different world major marathon - Chicago. 3 days later, I still feel a whirlwind of emotion from what was a long weekend of highs and lows.I'm very grateful to have been able to have had this experience and I talk about what was different this time around from the logistics to the race itself. There are a lot of reflections to come out of this race to do with how we set goals for a marathon to the execution of pacing and fueling and how we view marathon

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00:12:15

BONUS episode: The night before Chicago marathon

The Running Rules Podcast ·

2024/10/12

A quick update on how my prep for Chicago marathon has been going this weekend, my goals and what hasn’t gone exactly to plan!

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00:53:17

#88: Planning the perfect race - what to think about...

The Running Rules Podcast ·

2024/10/08

I'm in the final week before Chicago marathon and in this episode I tell you about the things that I have been doing to plan for this race and the things that still need to be tinkered with.Perfect planning starts months in advance so this episode is worth listening to even if you haven't got anything planned until spring! Other things need to be left until race week so you don't get stressed out going round and round in circles. If you are in the taper period now for a race then there are

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00:50:40

#87: Superchargers and hygiene factors - what we...

The Running Rules Podcast ·

2024/10/01

Following on from last week I talk about motivations for running and how setting PBs might not be as motivating as you think.I talk about the things that really motivate me with running and how targeting a fast marathon is not currently on my list for next year. I also reflect on my week of training 3 weeks out from Chicago and how a simple idea from my coach Jonny helped me have a much better session. The 21 day marathon mastery email course is available now - an email every day on

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01:02:21

#86: Navigating the ups and downs of training and racing

The Running Rules Podcast ·

2024/09/24

Today's episode is a reflection of what I've seen in my own training and also clients' training and racing culminating in a big weekend of half marathon racing. It's important to realise that ups and downs during a training block or even a race or session are normal and that it happens to other people too. This episode gives you some ideas to help keep the ups and downs in check and to have confidence to move forward with your own training and races. The 21 day marathon mastery

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01:25:16

#85: Global business owner Deepak Shukla on racing...

The Running Rules Podcast ·

2024/09/17

Today we talk about taking the first step in signing up for a marathon all the way through to training for a 200 mile race with my guest Deepak Shukla. Deepak was born and raised in London but now resides in the Italian countryside. He is founder of multiple businesses including Pearl Lemon, a digital marketing agency employing 75 people globally. He ran his first marathon in Chicago in 2009. In June, he ran his first 100-mile ultra and is now training for a 200-mile ultra. To find out more

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00:47:17

#84: What are you listening to on your runs and what...

The Running Rules Podcast ·

2024/09/10

My views on having the headphones in for running has changed but can listening to something help or hinder your running? In this episode I talk about different ways to hack your running time to take in information from podcasts, radio and learning sites and also how to hack your running sessions with music that will help. I discuss the pros and cons of having your headphones in on race day and how you may respond differently to the atmosphere in races vs training. The 21 day marathon mastery

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00:50:09

#83: 7 reasons why you will perform better on race...

The Running Rules Podcast ·

2024/09/03

It's that time of season where we start to doubt ourselves ahead of our main autumn marathons and half marathons. We wonder how we're able to run the distance or pace when training runs seem tough.In this episode I talk about 7 reasons why you should be confident and hopeful going into your target race. Races are not training runs and there are lots of ways to get more out of yourself on race day. I am launching a 21 day marathon mastery email course - an email every day on nutrition,

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01:04:36

#82: How to stay mentally strong during training and...

The Running Rules Podcast ·

2024/08/27

My guest on this week's show is the amazing Dr Erin Ayala who shares her personal and professional experience to go deeper into the mental side of endurance running.Erin is a Licensed Psychologist and Certified Mental Performance Consultant and founder of Skadi Sport Psychology. She is an ironman triathlete and has recently come back to running, training for an ultramarathon. Today, we talk about self doubt and self criticism, visualisation, stress and how to prepare for success and

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01:02:51

#81: Supplement savvy - what runners should know when...

The Running Rules Podcast ·

2024/08/20

Today I talk about supplements, approaching them in three different groups to assess whether they are required, or if they even move the needle of performance at all.I'll go through the supplements I do use but I also urge you to find the supplements that work for you and seek medical advice where appropriate. Finally, I discuss how the placebo effect can make it seem that supplements work and why you should be wary when people make bold claims about the pros of certain supplements. If

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01:36:35

#80: The experience of running the Olympic marathon -...

The Running Rules Podcast ·

2024/08/13

I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games.It was hot, hilly and a late start coupled with my plan to try to run at an appropriate intensity to set me up for a push towards Chicago marathon in October. Ultimately I wanted to enjoy every moment and I did (almost!) enjoy every single minute. I talk about my approach, the atmosphere, what it was like out on course and some takeaways for the

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00:28:20

BONUS episode: Preview of my Marathon Pour Tous at...

The Running Rules Podcast ·

2024/08/09

Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same course as the Olympic marathon.I talk through my preparation and aims for this race along with the challenges of the course and conditions and also placing it in the context of my Chicago marathon training.

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203 results

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