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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

00:53:30

#154: 5 tweaks I'm making to my training schedule to...

The Running Rules Podcast ·

2026/01/13

Today's episode is all about some calculated tweaks I'm making to my training week to try to optimise this training cycle for Manchester marathon.It can be easy to change too much at once and opt for things that aren't sustainable in the long run. I have also found it difficult to move away from things that have served me well in the past.So these tweaks hopefully will blend the best of both. Retaining the general philosophy and structure to my week but with a few new ideas and ways to

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00:55:36

#153: Why a marathon is more than doubly harder than...

The Running Rules Podcast ·

2026/01/06

Happy new year! In the first episode of 2026 I go through the reason marathons are a big step up from half marathons. It doesn't mean you should be scared of them but it's certainly important to respect the distance.There are some things you can get away with a bit more over shorter distances but over the marathon you can get found out. I go through how to make sure you are prepared for the marathon.This episode is perfect for anyone stepping up to the marathon for the first time or even for

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01:15:08

#152: The Running Rules review of 2025 and a look...

The Running Rules Podcast ·

2025/12/30

In the final episode of 2025, I go back through the year and pull out the highs and lows with the lessons I learnt and will take forward to 2026.I reveal my race plans for next year and also that I will be joining the NI running show as a speaker in February.I hope to see a lot of you at the show - to get £3 off your tickets use the code RunningRules at checkout or use the link below: www.eventbrite.com/e/1347804041169/?discount=RunningRulesYou can get help with your spring races with the master the

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00:18:22

#151: Merry Christmas and a thank you for your...

The Running Rules Podcast ·

2025/12/23

Thank you for all your support in 2025! Today's episode is a short one reflecting on how busy Christmas can get and to make sure running is enhancing your holiday period and not adding a bigger stress to it.The days after Christmas can be a good time to get back on track quickly but it's about getting the balance right. This is also a time when I reflect on how lucky I am to have your support for what I do.Have a wonderful time, look after yourself and keeping running (when you can!)

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01:39:57

#150: 2:33 marathoner and coach Nick Weston on...

The Running Rules Podcast ·

2025/12/16

Today's guest is 2:33 marathoner and coach Nick Weston. He is also a 4 time iron man finisher and 6 time 100mile ultra finisher and we talk about his transition into the marathon.Nick opens up about his experience of chronic underfuelling and the consequences early in his endurance journey. This was an incredibly powerful conversation that could affect many runners pushing their miles up.We talk about good fuelling practices as well how Nick ran his personal best in the marathon without looking

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00:57:16

#149: The NI running show preview with event director...

The Running Rules Podcast ·

2025/12/09

On 7th and 8th February 2026 there will be a brand new NI running show at the Eikon Centre.Today's guest is the event's director Oonagh Cattigan. She has a background of many years putting on big events in England and is combining that with her passion for running.Oonagh got into running through a local 5k after returning to Northern Ireland as a new mother and describes the amazingly positive mental benefits she gets from running.We talk in detail about the plans for the NI running show,

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00:58:25

#148: Seeley Cup 10k race recap and takeaways and why...

The Running Rules Podcast ·

2025/12/02

Today's episode is a recap of my race at the Seeley Cup 10k from the weekend past and the takeaways from it.Coming 4 weeks off the back of NYC marathon, I always viewed this race as one that might not happen for me, but having something in the calendar really focused my recovery efforts.With near perfect conditions, a flat(ish!) course and a fast field, I felt I could get close to my best but maybe more importantly, take part in a big local race that I hadn't done for 10 years.To get the Master the

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01:00:52

#147: Nailing the basics of recovery to stay...

The Running Rules Podcast ·

2025/11/25

The biggest thing that can hold you back in running is not running. Whether it's an injury, illness or lack of motivation, failing to achieve consistency is the reason most people won't fulfil their potential.That's why recovery is so important. It doesn't have to be fancy but getting a lot of the basics right will get you most of the way to guarding against injury or illness and making sure you are mentally prepped to go every session.In today's episode I talk about physical and

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00:47:42

#146: Gear, shoes and nutrition to look out for on...

The Running Rules Podcast ·

2025/11/18

Unbelievably Christmas is around the corner again so in this episode I run through the gear, shoes and nutrition products I've been using this year and what to look out for on those Black Friday deals.Whether you're looking for present ideas for a runner or just looking for an excuse to get something for yourself (you never need an excuse!) this episode reviews everything from stocking fillers to the best tech and shoes out there.These are all products that I have used this year to help my

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01:01:52

#145: A year of Type 1 Diabetes (T1D) - celebrating...

The Running Rules Podcast ·

2025/11/11

This month is diabetes awareness month and Friday is world diabetes day. It is also a year since I was diagnosed with Type 1 Diabetes (T1D).In this episode I recap what diabetes is, how I got diagnosed and how I have balanced my blood sugar management with running.I also talk about the emotional side of learning about a completely new life and dealing with a chronic condition day after day.As well as raising awareness of the condition I talk about the hope and inspiration I have gained from seeing

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01:44:11

#144: The full New York city marathon and Puma...

The Running Rules Podcast ·

2025/11/06

Wow - New York city marathon was incredible! It was my 16th marathon, 5th different world major and 1st New York marathon and it didn't disappoint. I was also representing @pumarunning as part of the Project3.This episode gives the full rundown of the experience with the days and prep leading up to a mile by mile breakdown of the course.I share all the ups and downs (literally and metaphorically) and tell you why this is one of the best marathon experiences I've had but also a race not to be

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00:51:26

#143: New York marathon preview plus how to prepare...

The Running Rules Podcast ·

2025/10/29

New York marathon will be my 5th world major marathon and 2nd since my type 1 diabetes diagnosis. I will also be running as part of the Puma project3 team.In this episode, I talk about my last couple of weeks leading up and what will happen this weekend. I share my expectations and challenges.I also talk about how to prepare for something huge like this and also how to recover and reassess your goals after a big race.One-to-one coaching slots are filling up fast for spring. If you are interested in

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00:49:14

#142: Choosing your next marathon and some of the...

The Running Rules Podcast ·

2025/10/21

This week I'm discussing three of the hot topics in big marathons that has divided opinion.Dublin marathon has changed its general entry process to ballot only, Paris has announced no cups or bottles on course and Cape Town, the 8th candidate major was cancelled at the weekend.I give my view on each highlighting how marathons have changed and are continuing to change and how you can try to prepare yourself for these changes or disappointments.I also talk about what 2026 marathons are available

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00:43:04

#141: Tapering, uncertainty and flow activities - 3...

The Running Rules Podcast ·

2025/10/14

This week I am 3 weeks away from New York marathon so things are starting to get real! There's still a few big sessions to go but also most of the work is done and recovery and tapering are key.Today, I share some of my tapering principles and focuses, how we need to lean into the uncertainty of what is going to happen on race day and how to cope with stress using 'flow activities'.This episode will provide you with some pitfalls to avoid and tips to get you through the taper and to the

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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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191 results

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