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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

01:00:47

#140: Q+A on marathon breaks, shoe lineups, carb...

The Running Rules Podcast ·

2025/10/07

Today's episode is a Q+A covering questions sent to me through instagram, from clients and podcast listeners. To send a question for a future episode, message me @therunningrules on IG.To skip to a particular question, go to:02:30 - Will my marathon time suffer if I spend a cycle tackling shorter races?18:05 - Why should I run in different shoes for different sessions?32:55 - What snacks do I recommend when travelling to a big marathon?39:04 - What are XC spikes?48:00 - Should I book a half

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00:55:23

#139: The art and science of race pacing and a look...

The Running Rules Podcast ·

2025/09/30

Today's episode is all about how to pace yourself on race day. I look at different possible pacing strategies and why going out slower in longer races is likely to help you get your best race time.I talk about how to get around GPS inaccuracies and how to prepare mentally for the end of a long race to stop you losing a lot of time.I also look back to a rare race victory this weekend at the Annaghmore 10k and how it was a completely different mental approach than simply time trialling a race.You can

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01:09:09

#138: Making changes to your marathon preparation and...

The Running Rules Podcast ·

2025/09/23

Today's episode is an update on what's happening inside the Puma Project3 in terms of the help we've been getting as well as the first drop of gear including the Fast R3s.I'll go through why I've had to make some changes to my marathon preparation even though Belfast went so well. Sometimes you might be forced into changes but it's also worth looking at what improvements you can make.I round off with a bit of an insight into how I'm trying to manage my T1 diabetes

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01:10:20

#137: Half marathon episode! Ratoath HM recap,...

The Running Rules Podcast ·

2025/09/16

Today's episode gives you a look into my latest half marathon race whilst looking forward to Belfast half marathon and giving some tips for first time half marathoners.I let you into some of the mistakes I made in my first half marathon in 2014 as well as reflections and learning points from the weekend.Best of luck to everyone running the half marathon this weekend whether it's your first time, a big PB attempt or along the way to an autumn marathon.The master the marathon course will get

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00:41:57

#136: 5 things you can do today to improve in your...

The Running Rules Podcast ·

2025/09/09

Autumn marathons are just about on us but there is still time to make a difference in your next race!Today's episode is all about things you can do right now to improve your chances of running your best in the marathon.I cover aspects of nutrition, mindset, pacing and planning as well as an overview of the master the marathon course that will get you ready and confident for your upcoming race.Sign up now at ⁠⁠⁠⁠www.therunningrules.com/master-the-marathon

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01:07:04

#135: GRC Coastal 5k review and the pros and cons of...

The Running Rules Podcast ·

2025/09/02

Today's episode is half race review of the GRC Coastal 5k and half my thoughts on the pros and cons of running races.With 9 weeks left to New York marathon, the 5k race on Friday past is likely to be my penultimate tune up race before the big day as we're now getting into the big work of the marathon cycle.I share my thoughts going into the race and how it panned out and where it leaves me for the next block of training.It also got me thinking about how there is a fine line between racing

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01:07:01

#134: Preparing for New York marathon and a peek...

The Running Rules Podcast ·

2025/08/26

This November I will be taking on New York marathon as part of the Puma Project3. I was very fortunate to even get a place in New York nevermind be a part of this exciting programme.In today's episode I reveal how it's taken me 7 years to get to New York with some of the ups and downs on the way.I give an overview of what's in store with the Puma Project3, what I'm excited for and the things I'll need to optimise for New York.And as always, I'll be talking about how this can

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01:06:21

#133: Linda Harley - parkrun tourism, blogging and...

The Running Rules Podcast ·

2025/08/19

Today I talk all about parkrunning with guest Linda Harley.Linda is closing in on 400 parkruns and has run over 100 different parkruns including all the Northern Ireland parkruns at various times (new ones are continually added).Linda also writes a brilliant blog of all her experiences and details of the parkruns at www.dancingatlunacy.comWe discuss milestones and different parkrun challenges as well as how to get involved as a volunteer and what to know about if you are going to a new parkrun.If

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01:13:23

#132: Mallusk 5 mile road race recap - how a...

The Running Rules Podcast ·

2025/08/12

Today's episode is a race recap from the Mallusk 5 mile road race. The course is infamous with 550 feet of ascent, mostly in the first two miles up the Sealstown road.Races like this help to give you a different focus rather than fixating on pace and they can also offer up something different to your training.I talk about how to objectively assess a non A-goal race and also how racing on your back doorstep with a strong team around you can help push you on.If you need help and accountability

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00:35:43

#131: Why protein is so important for runners, how...

The Running Rules Podcast ·

2025/08/05

Protein is quite high up on the list of nutritionally important things for runners to think about yet it's possibly something that gets a little forgotten about.As runners we might think that protein is simply something that bodybuilders need to worry about but it is important for everyone and especially for anyone physically active.In this episode I explain what protein is, why it is an important consideration for runners as well as some practical tips on how much is optimal and where to get it

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00:53:33

#130: 7 questions to ask yourself if you are...

The Running Rules Podcast ·

2025/07/29

Today's episode is for anyone who feels their training feels a bit harder than it should which includes me right now! If you aren't struggling right now then bookmark this for a time when you are.Sometimes we know what the issue is but it can seem overwhelming or sometimes we simply don't know. We can end up doing too much or not enough but it depends on the reasons for the dip.This episode gives you a framework of questions to answer yourself to be able to analyse what is going on and

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01:16:21

#129: How I ran a marathon PB 6 months after my type...

The Running Rules Podcast ·

2025/07/22

Today's episode is a deep dive into how I dealt with and tried to figure out my type 1 diabetes diagnosis to be able to run a marathon personal best 6 months later.Like a lot of things in life and marathon running, T1D is very individual but there were steps I took and principles I followed to try to simplify the challenge and give myself the best chance of success.And this extends to any challenge that we are up against. This podcast explores how mindset is key but also having a plan and being

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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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