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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

01:12:19

#191: Masters 5k champion and strength and running...

The Running Rules Podcast ·

2026/09/29

My guest on the show this week is Stephen Wylie, founder of Peak Performance in Belfast where he works with 100s of runners, of all levels, across Sports Therapy, Strength and Conditioning, Injury Rehab, Coaching & Sports Massage.Stephen is an NI Masters 5k champion and team NI bronze medallist with PBs of 15:18 for 5k, 32:08 for 10k, and 71:51 for HM.We chatted about Stephen's rapid rise in running when he started and some of his highlights before delving into what we all should be doing in

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01:14:48

#190: The Belfast Half Marathon full recap - a mile...

The Running Rules Podcast ·

2026/09/22

Today's episode is a personal recap of the Belfast half marathon which took place at the weekend. The weather brought out the crowds to one of the biggest races in the Northern Ireland running calendar.I talk through the week leading up to the race, what my personal aims were and then a mile by mile account of the course.As always there were a lot of things that went right and a few things that didn't go to plan which is all part of racing.Thank you for all the support on the course and a

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00:59:38

#189: Half marathon race preparation - how to break...

The Running Rules Podcast ·

2026/09/15

This week I delivered an online webinar all about preparing for half marathon race weekend. This episode is the recording of that session.As I am also preparing for the half marathon, I show how to take the course and break it down into sections and then map that onto pacing bands that make sense for your experience and training.I also covered the weekend logistics, conditions, the pitfalls to watch out for as well as some mindset and nutrition tips. You can use these to prepare for any race,

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00:53:19

#188: The gel review show! Testing out different...

The Running Rules Podcast ·

2026/09/08

Sometimes finding a gel that you like and works for you can be like trying to find a needle in a haystack. There are a lot of options out there and we don't all have the same tastes.In the last couple of months, I have been trying out more options so that I can recommend (or otherwise!) gels for people with different tastes or needs.This week, I take you through the gels I've used in the past and some of the newer ones I've tried recently. I look at the things you need to consider when

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00:49:32

#187: 5 mindset hacks for when it gets tough - what I...

The Running Rules Podcast ·

2026/09/01

This week I am focusing on the mental side of running because it's something that is so important to be able to get the most out of our fitness.In this episode I break down a recent workout rep by rep to show the things I am thinking about - good and bad - and how this can translate to race day.From this session analysis, there are 5 tools or techniques that you can apply when faced with your own tough session or race.The master the marathon course delves deeper into mindset tactics and it's

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01:11:30

#186: Pacing 90 at the Antrim Coast half marathon and...

The Running Rules Podcast ·

2026/08/25

On this week's episode I reflect on how 10 years ago I ran my first sub 90 half marathon on nearly the same course with the help of pacers.On Sunday, I got the chance for role reversal as I was able to help many reach their first sub 90 minute half marathon at the Antrim Coast half marathon.I talk about why I enjoy these pacing races so much but how they are also more nerve wracking than my own races. I share how I planned to pace the race, the things that went right and wrong and my general

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00:57:58

#185: Running 5k at the European Championships and...

The Running Rules Podcast ·

2026/08/19

This week's episode is a recap of the Unity 5k in Birmingham, a mass participation event on the European Championships marathon course.I also look back at the challenges of running on holiday whether it's navigating heat and hills in France, poor sleep in stuffy trains and hotel rooms or different nutrition and training routes.Finally, I look at some of the performances that stood out from the championships and what we can take from them in our own running and races.If you feel you're

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00:59:02

#184: Q&A Episode covering gels, strides, heart rate,...

The Running Rules Podcast ·

2026/08/11

Today's episode is a Q&A with questions sent in by you! Thank you for doing this and please keep sending these in as the episode was a lot of fun with something for everyone.I covered:How many gels to take in a marathon?What are strides?Should I look at heart rate?Am I too slow for carbon shoes?How do I make sure I'm hydrated without needing to go to the toilet in a race?To send in questions for the next Q&A, please message on IG @therunningrules or email

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01:13:39

#183: 12km every day for a whole year for male...

The Running Rules Podcast ·

2026/08/04

Today's amazing guest is Lewis Hackney who has just finished a year long challenge to run 12km a day, every single day, a total of 4392km raising awareness of male suicide and raising money for male health and wellbeing charities.Lewis is a trustee of the Association of Male Health and Wellbeing, a Men & Boys Champion and co-leads The Foundry, working with boys aged 12–16 in schools. He also hosts the Truuman podcast and is founder of the Truuman platform.In this episode we talk about

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00:50:03

#182: 7 things I struggle with as a runner and how I...

The Running Rules Podcast ·

2026/07/28

Today is a more personal deep dive into some of the things I still struggle with in my own running. These differ from my early struggles where I lacked a lot of knowledge around training, nutrition and racing.Some of these come up frequently when talking to clients and some I bet are less talked about but are still commonplace for other runners.When striving for improvements, it can be natural to have periods where we start questioning things or go down paths that are not productive but it is

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00:54:39

#181: Portaferry 10 mile race recap, pacing by effort...

The Running Rules Podcast ·

2026/07/22

Today's episode is a recap of the Portaferry 10 mile race which I took part in for the very first time having had it on my list of races to do for a very long time.The race did not disappoint with great weather, amazing scenery and a challenging course to boot. The support and organisation were superb and with a 2 x 5 mile relay option, it's a great race for everyone.I talk about my race prep and how the race unfolded in real time, how pacing ended up being by effort rather than being a

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00:53:46

#180: London marathon ballot results thoughts, how to...

The Running Rules Podcast ·

2026/07/14

In episode 180 I'm discussing a trio (or treble for you darts fans...) of topics that are on my mind this week.Firstly I discuss the two day London marathon weekend next year and the ballot results that landed last week. I look at how relying on the ballot even on a double year is not proving fruitful for too many and what you can do about it.Secondly, the heat has been affecting many of us recently and is set to continue for at least another week. I look at ways of dealing with it and how to

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00:55:49

#179: 5 ways to get the most out of your harder...

The Running Rules Podcast ·

2026/07/07

In today's episode I talk about how to make the most of your harder sessions - intervals, tempos and hills - by controlling factors like fuelling, conditions and your warm up.Although it's difficult to be as prepared for every session as you are for race day, it is certainly worth planning ahead so you have the best chance of a good session and build confidence throughout your training.I also look at session parameters that can be tweaked to give you different outcomes from seemingly similar

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01:01:49

#178: Racing outside the comfort zone - the NI...

The Running Rules Podcast ·

2026/06/30

In today's episode I recap the NI Masters championships 3000m race which I joked is 39k too short for me. However, it allowed me to be challenged in a different way that I will take forward into future races.I go into my preparation for this race, how I found it to be mentally different as well as physically different and how the heat played its part.I also used bicarb for the first time in a race - I give my verdict and also whether you should consider it as well as looking at making sure your

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00:59:02

#177: The marathon pre plan checklist - how to start...

The Running Rules Podcast ·

2026/06/23

Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late.Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around.This is how the master the marathon course starts

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00:54:44

#176: Overcoming race nerves, setting process goals...

The Running Rules Podcast ·

2026/06/16

This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not.Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best.I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with

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01:24:02

#175: Swansea half marathon race recap - running for...

The Running Rules Podcast ·

2026/06/09

Today's episode is a race recap from Swansea half marathon where I was running for Northern Ireland masters alongside clubmates Andrew and Dawn.Running 5 weeks after pacing Belfast was always going to be a different challenge in finding some fitness and plan without having any structured half marathon prep behind me.I talk through the logistics of getting to and from the race which weren't straightforward, my plan going into the race and how it panned out and what I enjoyed most about the

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00:54:33

#174: How to run faster! What's technically going on...

The Running Rules Podcast ·

2026/06/02

Today's episode breaks down the (only!) two factors that contribute to your speed - cadence and stride length - and how at least one of these need to increase for you to get faster.Whilst this should happen naturally over time with good training principles that I shared in episode 173, it can be worth having a look at cadence and stride length to see where improvements are going to come from.I look at what each of these variables is, typical numbers to watch out for and share where I have made

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00:46:04

#173: Set up your summer and autumn training with the...

The Running Rules Podcast ·

2026/05/27

Today's episode is a deep dive into setting up successful training. Sometimes the most important things are overlooked while we focus on things that won't help if the foundations aren't there.I walk through my 'pyramid of training importance' starting off with the most important and fundamental concepts and layering on more advanced concepts finishing with 'nice to haves'.This episode will help you if you're structuring your summer or autumn training or reviewing your

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01:17:46

#172: Running a marathon following a brain tumour and...

The Running Rules Podcast ·

2026/05/19

Today's guest is the amazing Georgia Sherwood. In 2021, Georgia underwent surgery for a brain tumour that was discovered after stroke like symptoms following a bout of Covid.Georgia was kind enough to share her powerful story of not knowing whether anything could be done through to relearning how to do basic tasks during recovery.She also shares how she got the drive to push herself physically through her recovery and eventually run a marathon in 2025.Georgia is also a massage therapist and

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228 results

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