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 recommendations.Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon

#119: 5 tweaks to training that could have a huge impact on your race results
May 14, 2025 – 01:02:28
#118: Belfast marathon recap - the full story of running a marathon PB 6 months after my T1 diabetes diagnosis
May 6, 2025 – 01:28:19
BONUS mini series 4 part 11 - Diagnosis to marathon - Race time!
May 2, 2025 – 00:30:04
#117: How to reflect objectively on a marathon good or bad and how to plan what to race next
Apr 29, 2025 – 00:59:07
#116: The biggest day of marathon running in the UK - London and Manchester marathon previews
Apr 22, 2025 – 00:47:54
#115: Q+A covering carbon shoes, marathon targets, long run pacing, missing races, gels and supplements
Apr 15, 2025 – 00:55:55
BONUS mini series 4 part 10 - Diagnosis to marathon - Taper tiredness
Apr 14, 2025 – 00:23:21
#114: Hydration deep dive - water, electrolytes, sweat testing, products and logistics
Apr 8, 2025 – 00:55:45
BONUS mini series 4 part 9 - Diagnosis to marathon - Doubts, niggles and loops
Apr 6, 2025 – 00:34:56
#113: Getting through the marathon 'hump' weeks and navigating the taper
Apr 1, 2025 – 00:45:12
#112: Perfect pacing - how to work out what time to go for and turn that plan into reality
Mar 25, 2025 – 00:46:56
#111: Cutting through the noise - Garmin race predictors, weekly mileage and Strava envy
Mar 18, 2025 – 00:49:51
BONUS mini series 4 part 8 - Diagnosis to marathon - Home advantage
Mar 16, 2025 – 00:30:02
#110: Race recap - the Bohermeen half marathon - with plenty of takeaways!
Mar 11, 2025 – 01:05:50
BONUS mini series 4 part 7 - Diagnosis to marathon - The first real test
Mar 6, 2025 – 00:22:44
#109: Breaking down the marathon wall - what is it and how do we avoid it?
Mar 4, 2025 – 00:57:08
BONUS mini series 4 part 6 - Diagnosis to marathon - Progress despite uncertainty
Feb 28, 2025 – 00:27:56
#108: Favourite sessions in a marathon training cycle and how to judge your marathon pace
Feb 25, 2025 – 00:55:36
#107: How to make the most of running on your holiday and when to scale back
Feb 18, 2025 – 00:35:10
#106: Dealing with a life changing scenario 3 months on - how to make the best of your running through a challenge
Feb 11, 2025 – 00:56:17
#105: Second birthday episode! The moments that have changed my running trajectory
Feb 4, 2025 – 01:03:28
BONUS mini series 4 part 5 - Diagnosis to marathon - A glimmer at the end of the tunnel
Feb 2, 2025 – 00:30:27
#104: Bulletproof yourself from injury by preparing for it when you are fit!
Jan 28, 2025 – 00:56:41
BONUS mini series 4 part 4 - Diagnosis to marathon - An imperfect storm
Jan 24, 2025 – 00:26:03
#103: How to upscale your race nutrition to finish marathons and half marathons stronger
Jan 21, 2025 – 01:15:29
#102: Getting started on your marathon journey or things you may have forgotten
Jan 14, 2025 – 00:59:33
#101: The challenges of winter training - sickness and bad weather
Jan 7, 2025 – 00:22:54
#100: Jonny Mellor - Marathon inspiration and insights from an elite 2:09 marathoner and coach
Dec 31, 2024 – 01:32:59
#99: The Running Rules review of 2024 and preview of 2025!
Dec 24, 2024 – 00:56:03
#98: How to run your next marathon faster - Avoiding the 4 biggest mistakes
Dec 17, 2024 – 00:55:48
BONUS mini series 4 part 3 - Diagnosis to marathon - Benchmark your progress
Dec 14, 2024 – 00:24:49
#97: Muscle cramps - the biggest pain of marathon running! What they are and what we can do about them
Dec 10, 2024 – 01:05:20
BONUS mini series 4 part 2 - Diagnosis to marathon - Learning to let go of control
Dec 6, 2024 – 00:23:21
#96: All about triathlon with Neil McCready - 2x iron man finisher and world triathlon coach
Dec 3, 2024 – 01:27:10
BONUS mini series 4 part 1 - The new highs and lows of running - diagnosis to marathon
Nov 29, 2024 – 00:21:27
#95: Physio Joanne Patterson on moving to Australia, strength training and bone stress injuries
Nov 26, 2024 – 00:58:30
#94: Diagnosed with Type 1 Diabetes - how I found out and what it means for life and running
Nov 19, 2024 – 01:00:57
#93: What to do when the goalposts move on a challenge - my reflection on Sydney being added to the world majors
Nov 12, 2024 – 00:45:06
#92: How to keep stress in check to protect your body and running - foundations part 2
Nov 5, 2024 – 00:47:53
#91: The foundations of running success part 1 - your support network and inner circle
Oct 29, 2024 – 00:46:21
#90: 10 takeaways from Chicago marathon to help you in your next big race!
Oct 22, 2024 – 00:54:19
#89: The full Chicago marathon recap - a deep dish of experiences!
Oct 16, 2024 – 01:24:35
BONUS episode: The night before Chicago marathon
Oct 12, 2024 – 00:12:15
#88: Planning the perfect race - what to think about for big races and how far in advance to do it
Oct 8, 2024 – 00:53:17
#87: Superchargers and hygiene factors - what we should be striving for in running and racing
Oct 1, 2024 – 00:50:40
#86: Navigating the ups and downs of training and racing
Sep 24, 2024 – 01:02:21
#85: Global business owner Deepak Shukla on racing 100 miles and training for 200 miles
Sep 17, 2024 – 01:25:16
#84: What are you listening to on your runs and what is best for training and races?
Sep 10, 2024 – 00:47:17
#83: 7 reasons why you will perform better on race day than in training
Sep 3, 2024 – 00:50:09
#82: How to stay mentally strong during training and races with Dr Erin Ayala
Aug 27, 2024 – 01:04:36