The Running Rules Podcast
By Alan Ladd
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Category: Running
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Episodes: 210
Description
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 recommendations.
Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon
| Episode | Date |
|---|---|
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#173: Set up your summer and autumn training with the 'pyramid of training importance'
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May 27, 2026 |
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#172: Running a marathon following a brain tumour and the benefits of massage with 'The Running Rules' client Georgia Sherwood
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May 19, 2026 |
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#171: What training and nutrition changes worked and what didn't in my last marathon cycle
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May 12, 2026 |
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#170: What just happened?! What it was like to be the official 3:15 pacer at the Belfast Marathon!
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May 05, 2026 |
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#169: 2:54 at 55 - John McDonnell, marathoner and running coach on recovering from stroke and running faster as a masters athlete
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Apr 28, 2026 |
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#168: The Manchester marathon full recap!
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Apr 21, 2026 |
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#167: 'Couch to Coached' podcast co-host Rob Sillito on marathons, mental health and podcasting
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Apr 14, 2026 |
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#166: The challenges of tapers, holidays and running two marathons close together
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Apr 07, 2026 |
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#165: Tracey Atkinson author of 'The Diary of a Mum on the Run', co-founder of NI Rave Run and 2:55 marathoner on a year long challenge: 12 races in 12 months in 12 countries
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Mar 31, 2026 |
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#164: The full Rome marathon recap! Pizza, pacing and PBs with my brothers on the cobbles and riverside of Rome
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Mar 24, 2026 |
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#163: Dawn Blain - Training for and running a 12 minute PB at the Tokyo marathon with a 3:08
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Mar 17, 2026 |
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#162: 5 mental pitfalls to avoid in a marathon training cycle including bad sessions / races, comparison syndrome and not feeling ready
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Mar 10, 2026 |
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#161: Operation Ironwoman with Emily Bond - from leg surgery to tackling every UK Ironman race in one season
|
Mar 03, 2026 |
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#160: The Ladds take on Rome - catching up with brothers Jonny and Phil on training for marathons with a busy lifestyle
|
Feb 24, 2026 |
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#159: Simple everyday fuelling for runners - what to pay attention to and how to avoid overwhelm
|
Feb 17, 2026 |
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#158: Why do we run? - A deep dive into physical and mental health, challenges and inspiration
|
Feb 10, 2026 |
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#157: You're not too old yet! Shutting out the narrative that you are past your best
|
Feb 03, 2026 |
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#156: How to create an effective marathon fuelling plan - what you need, why and how much
|
Jan 27, 2026 |
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#155: How to build confidence for your next big race using mindset, training and smaller races
|
Jan 20, 2026 |
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#154: 5 tweaks I'm making to my training schedule to push my marathon time down in 2026
|
Jan 13, 2026 |
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#153: Why a marathon is more than doubly harder than a half marathon and what you can do to prepare yourself
|
Jan 06, 2026 |
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#152: The Running Rules review of 2025 and a look forward to 2026 with tips to have your best running year
|
Dec 30, 2025 |
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#151: Merry Christmas and a thank you for your support in 2025 plus holiday running
|
Dec 23, 2025 |
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#150: 2:33 marathoner and coach Nick Weston on getting faster as a masters runner, chronic underfuelling and keeping showing up
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Dec 16, 2025 |
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#149: The NI running show preview with event director Oonagh Cattigan
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Dec 09, 2025 |
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#148: Seeley Cup 10k race recap and takeaways and why having a race on the calendar focuses the mind
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Dec 02, 2025 |
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#147: Nailing the basics of recovery to stay motivated and injury and sickness free
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Nov 25, 2025 |
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#146: Gear, shoes and nutrition to look out for on Black Friday deals on the run up to Christmas!
|
Nov 18, 2025 |
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#145: A year of Type 1 Diabetes (T1D) - celebrating my 'diaversary' and the lessons I've learnt about myself and running
|
Nov 11, 2025 |
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#144: The full New York city marathon and Puma project3 weekend and race recap!
|
Nov 06, 2025 |
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#143: New York marathon preview plus how to prepare for and recover from a big bucket list race
|
Oct 29, 2025 |
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#142: Choosing your next marathon and some of the recent marathon 'controversies' from Dublin, Paris and Cape Town
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Oct 21, 2025 |
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#141: Tapering, uncertainty and flow activities - 3 weeks to New York marathon
|
Oct 14, 2025 |
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#140: Q+A on marathon breaks, shoe lineups, carb snacks for travelling, XC spikes and tune up races!
|
Oct 07, 2025 |
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#139: The art and science of race pacing and a look back at a rare 10k race win at the weekend
|
Sep 30, 2025 |
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#138: Making changes to your marathon preparation and an update on the Puma Project3
|
Sep 23, 2025 |
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#137: Half marathon episode! Ratoath HM recap, Belfast HM preview and tips for first time half marathoners
|
Sep 16, 2025 |
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#136: 5 things you can do today to improve in your next marathon!
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Sep 09, 2025 |
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#135: GRC Coastal 5k review and the pros and cons of running races
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Sep 02, 2025 |
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#134: Preparing for New York marathon and a peek inside the Puma Project3!
|
Aug 26, 2025 |
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#133: Linda Harley - parkrun tourism, blogging and closing in on 400 parkruns
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Aug 19, 2025 |
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#132: Mallusk 5 mile road race recap - how a challenging course can give you a different focus and push you on
|
Aug 12, 2025 |
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#131: Why protein is so important for runners, how much we need and where to get it from
|
Aug 05, 2025 |
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#130: 7 questions to ask yourself if you are struggling with a dip in form or confidence
|
Jul 29, 2025 |
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#129: How I ran a marathon PB 6 months after my type 1 diabetes diagnosis and how you can overcome a challenge too
|
Jul 22, 2025 |
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#128: 2:44 marathoner and coach Andrew McCrea on big marathon breakthroughs, the Puma Project3 and pacing
|
Jul 15, 2025 |
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#127: Representing Northern Ireland Masters at the Great North 10k in Newcastle upon Tyne!
|
Jul 08, 2025 |
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#126: Training partners Lee O'Boyle and Micky McAuley on tackling Europe's mountain ultra marathons
|
Jul 01, 2025 |
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#125: Top 10 marathon mastery tips - what are the most important things to focus on for your next marathon?
|
Jun 24, 2025 |
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#124: Flukes and blips - how much does one performance affect the next races?
|
Jun 17, 2025 |
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#123: Proper day to day fuelling for your running
|
Jun 10, 2025 |
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#122: Belief - why is it important, where does it come from and how do we improve it?
|
Jun 03, 2025 |
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#121: The 10k episode! Why you should race a 10k, what makes them challenging and how to train and execute them
|
May 27, 2025 |
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#120: 5 things to nail down at the start of a new training cycle
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May 20, 2025 |
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#119: 5 tweaks to training that could have a huge impact on your race results
|
May 14, 2025 |
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#118: Belfast marathon recap - the full story of running a marathon PB 6 months after my T1 diabetes diagnosis
|
May 06, 2025 |
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BONUS mini series 4 part 11 - Diagnosis to marathon - Race time!
|
May 02, 2025 |
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#117: How to reflect objectively on a marathon good or bad and how to plan what to race next
|
Apr 29, 2025 |
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#116: The biggest day of marathon running in the UK - London and Manchester marathon previews
|
Apr 22, 2025 |
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#115: Q+A covering carbon shoes, marathon targets, long run pacing, missing races, gels and supplements
|
Apr 15, 2025 |
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BONUS mini series 4 part 10 - Diagnosis to marathon - Taper tiredness
|
Apr 14, 2025 |
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#114: Hydration deep dive - water, electrolytes, sweat testing, products and logistics
|
Apr 08, 2025 |
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BONUS mini series 4 part 9 - Diagnosis to marathon - Doubts, niggles and loops
|
Apr 06, 2025 |
|
#113: Getting through the marathon 'hump' weeks and navigating the taper
|
Apr 01, 2025 |
|
#112: Perfect pacing - how to work out what time to go for and turn that plan into reality
|
Mar 25, 2025 |
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#111: Cutting through the noise - Garmin race predictors, weekly mileage and Strava envy
|
Mar 18, 2025 |
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BONUS mini series 4 part 8 - Diagnosis to marathon - Home advantage
|
Mar 16, 2025 |
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#110: Race recap - the Bohermeen half marathon - with plenty of takeaways!
|
Mar 11, 2025 |
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BONUS mini series 4 part 7 - Diagnosis to marathon - The first real test
|
Mar 06, 2025 |
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#109: Breaking down the marathon wall - what is it and how do we avoid it?
|
Mar 04, 2025 |
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BONUS mini series 4 part 6 - Diagnosis to marathon - Progress despite uncertainty
|
Feb 28, 2025 |
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#108: Favourite sessions in a marathon training cycle and how to judge your marathon pace
|
Feb 25, 2025 |
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#107: How to make the most of running on your holiday and when to scale back
|
Feb 18, 2025 |
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#106: Dealing with a life changing scenario 3 months on - how to make the best of your running through a challenge
|
Feb 11, 2025 |
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#105: Second birthday episode! The moments that have changed my running trajectory
|
Feb 04, 2025 |
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BONUS mini series 4 part 5 - Diagnosis to marathon - A glimmer at the end of the tunnel
|
Feb 02, 2025 |
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#104: Bulletproof yourself from injury by preparing for it when you are fit!
|
Jan 28, 2025 |
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BONUS mini series 4 part 4 - Diagnosis to marathon - An imperfect storm
|
Jan 24, 2025 |
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#103: How to upscale your race nutrition to finish marathons and half marathons stronger
|
Jan 21, 2025 |
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#102: Getting started on your marathon journey or things you may have forgotten
|
Jan 14, 2025 |
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#101: The challenges of winter training - sickness and bad weather
|
Jan 07, 2025 |
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#100: Jonny Mellor - Marathon inspiration and insights from an elite 2:09 marathoner and coach
|
Dec 31, 2024 |
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#99: The Running Rules review of 2024 and preview of 2025!
|
Dec 24, 2024 |
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#98: How to run your next marathon faster - Avoiding the 4 biggest mistakes
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Dec 17, 2024 |
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BONUS mini series 4 part 3 - Diagnosis to marathon - Benchmark your progress
|
Dec 14, 2024 |
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#97: Muscle cramps - the biggest pain of marathon running! What they are and what we can do about them
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Dec 10, 2024 |
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BONUS mini series 4 part 2 - Diagnosis to marathon - Learning to let go of control
|
Dec 06, 2024 |
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#96: All about triathlon with Neil McCready - 2x iron man finisher and world triathlon coach
|
Dec 03, 2024 |
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BONUS mini series 4 part 1 - The new highs and lows of running - diagnosis to marathon
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Nov 29, 2024 |
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#95: Physio Joanne Patterson on moving to Australia, strength training and bone stress injuries
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Nov 26, 2024 |
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#94: Diagnosed with Type 1 Diabetes - how I found out and what it means for life and running
|
Nov 19, 2024 |
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#93: What to do when the goalposts move on a challenge - my reflection on Sydney being added to the world majors
|
Nov 12, 2024 |
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#92: How to keep stress in check to protect your body and running - foundations part 2
|
Nov 05, 2024 |
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#91: The foundations of running success part 1 - your support network and inner circle
|
Oct 29, 2024 |
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#90: 10 takeaways from Chicago marathon to help you in your next big race!
|
Oct 22, 2024 |
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#89: The full Chicago marathon recap - a deep dish of experiences!
|
Oct 16, 2024 |
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BONUS episode: The night before Chicago marathon
|
Oct 12, 2024 |
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#88: Planning the perfect race - what to think about for big races and how far in advance to do it
|
Oct 08, 2024 |
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#87: Superchargers and hygiene factors - what we should be striving for in running and racing
|
Oct 01, 2024 |
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#86: Navigating the ups and downs of training and racing
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Sep 24, 2024 |
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#85: Global business owner Deepak Shukla on racing 100 miles and training for 200 miles
|
Sep 17, 2024 |
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#84: What are you listening to on your runs and what is best for training and races?
|
Sep 10, 2024 |
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#83: 7 reasons why you will perform better on race day than in training
|
Sep 03, 2024 |
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#82: How to stay mentally strong during training and races with Dr Erin Ayala
|
Aug 27, 2024 |
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#81: Supplement savvy - what runners should know when considering supplementation
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Aug 20, 2024 |
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#80: The experience of running the Olympic marathon - full race and weekend recap
|
Aug 13, 2024 |
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BONUS episode: Preview of my Marathon Pour Tous at the Paris Olympics
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Aug 09, 2024 |
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#79: 10 years since I lost my Mum and how it changed my life and running
|
Aug 06, 2024 |
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#78: VO2 max and lactate threshold explained and is it worth getting properly tested?
|
Jul 30, 2024 |
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#77: Preview of the olympic running events and my own participation at the marathon pour tous in Paris
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Jul 23, 2024 |
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#76: The rhythm of running - Cadence and stride length demystified
|
Jul 16, 2024 |
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#75: The Runner's Guide to Racing: Why, when, and how to compete
|
Jul 09, 2024 |
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#74: How to be your own running coach following The Running Rules training principles
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Jul 02, 2024 |
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#73: Heat hacks: Hydration and running in hot and humid weather
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Jun 25, 2024 |
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#72: Finding your sole mate: A guide to running shoes
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Jun 18, 2024 |
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#71: From couch to 5k to Bob Graham finisher with running coach and mountain guide Jenny Bushell
|
Jun 11, 2024 |
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BONUS episode - CS Lewis 5 mile race recap and lessons
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Jun 08, 2024 |
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#70: 3:29 marathoner Dawn Blain on how she took 35 minutes off her marathon time in one year
|
Jun 04, 2024 |
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#69: A recap on my first track 5k, a PB after 9 years for Louise and takeaways for training
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May 28, 2024 |
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#68: Why are you doing this?! Getting through tough situations by focusing on why you are doing it
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May 21, 2024 |
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#67: Unlocking marathon potential: Philip Ladd's 15 minute marathon PB breakthrough at the 11th attempt
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May 14, 2024 |
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#66: Vitamins and minerals for runners with Kyra Collins, marathoner, nutritionist and podcaster
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May 07, 2024 |
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#65: The power of recovery and why it is critical to your success
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Apr 30, 2024 |
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#64: Fast forward - The top 5 ways to become a faster runner
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Apr 23, 2024 |
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#63: Manchester marathon recap and reflections - how a tough physical and mental challenge really feels
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Apr 16, 2024 |
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BONUS mini series 3 part 12 - Final preparations - my training for Manchester marathon
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Apr 13, 2024 |
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#62: How the vegetarian diet has worked for me and how you can find a diet that helps you become stronger and more energised
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Apr 09, 2024 |
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BONUS mini series 3 part 11 - Rehabbing through the taper - Inside story to my marathon preparation
|
Apr 06, 2024 |
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#61: London marathon and pacing with 3 hour pacer and 2:35 marathoner Marty Rea
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Apr 02, 2024 |
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BONUS mini series 3 part 10 - Injury strikes and adds a different perspective - Inside story to my marathon preparation
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Mar 30, 2024 |
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#60: Watch what's on your wrist - how to get the most out of your running watch
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Mar 26, 2024 |
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BONUS mini series 3 part 9 - How to respond when the going gets tough - Inside story to my marathon preparation
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Mar 22, 2024 |
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#59: Inspiration, motivation and dedication - which will get you started, keep you going and keep you improving?
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Mar 19, 2024 |
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BONUS mini series 3 part 8 - Confidence from time on feet and marathon paced tempos - Inside story to my marathon preparation
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Mar 15, 2024 |
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#58: Mary Slocum - World half marathon champion, Irish record holder and 3:07 marathoner on running fast in her sixties
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Mar 12, 2024 |
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BONUS mini series 3 part 7 - Long tempos and super shoes - Inside story to my marathon preparation
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Mar 08, 2024 |
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#57: Carlingford half marathon recap and how to move on from a good or bad race
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Mar 05, 2024 |
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BONUS mini series 3 part 6 - Getting back to racing at Carlingford half marathon - Inside story to my marathon preparation
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Mar 01, 2024 |
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#56: What's the buzz about caffeine? Unpacking the benefits and drawbacks for runners
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Feb 27, 2024 |
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BONUS mini series 3 part 5 - Cumulative fatigue - Inside story to my marathon preparation
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Feb 23, 2024 |
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#55: The power of now: overcoming regret and procrastination in running
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Feb 20, 2024 |
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BONUS mini series 3 part 4 - Training on holiday - Inside story to my marathon preparation
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Feb 17, 2024 |
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#54: 7 reasons why the half marathon is the BEST race distance!
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Feb 13, 2024 |
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#53: How to nail your nutrition for the marathon + first year anniversary giveaway!
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Feb 06, 2024 |
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BONUS mini series 3 part 3 - Adapting the plan - Inside story to my marathon preparation
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Feb 02, 2024 |
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#52: Plant-powered perspectives with Neema Black, the non-judgemental vegan
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Jan 30, 2024 |
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BONUS mini series 3 part 2 - Getting back to some pace - Inside story to my marathon preparation
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Jan 26, 2024 |
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#51: Busting running and injury myths with online physiotherapist and running coach Brodie Sharpe
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Jan 23, 2024 |
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BONUS mini series 3 part 1 - Covid and bad weather - Inside story to my marathon preparation
|
Jan 19, 2024 |
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#50: The marathon formula - cracking the code on training, nutrition and mindset
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Jan 16, 2024 |
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#49: Non-runner to Berlin marathon finisher within a year with The Running Rules client Ameesh Shah!
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Jan 09, 2024 |
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#48: Norman Mawhinney on how he became British, Irish and World marathon champion in 2023 at the age of 65
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Jan 02, 2024 |
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#47: Starting 2024 the right way - 5 new year's resolutions for your running
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Dec 26, 2023 |
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#46: The Running Rules Christmas Special - what running gifts, wisdom and jokes could you get from a Christmas cracker?
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Dec 19, 2023 |
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#45: Staying strong, healthy and fast later in life with running coach and international masters athlete Jacqui Maxwell
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Dec 12, 2023 |
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#44: The 5k formula - a blueprint for a peak performance in your next 5k
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Dec 05, 2023 |
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#43: Strength endurance and speed through nutrition for runners - a deep dive into macronutrients
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Nov 28, 2023 |
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#42: What are nutrients and why are they important for runners? (Nutrition 201)
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Nov 21, 2023 |
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#41: The full story and reflections on my first international race!
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Nov 14, 2023 |
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BONUS mini series 2 part 4 - My journey to the International Masters XC
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Nov 10, 2023 |
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#40: How to decide on your running goals for 2024 and beyond
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Nov 07, 2023 |
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BONUS mini series 2 part 3 - My journey to the International Masters XC
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Nov 04, 2023 |
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#39: Strength for runners 101 with running strength coach Ollie McCarthy
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Oct 31, 2023 |
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BONUS mini series 2 part 2 - My journey to the International XC
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Oct 27, 2023 |
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BONUS - How to run your next race the best yet!
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Oct 26, 2023 |
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#38: Chasing the 6 stars - all you need to know about the world major marathons
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Oct 24, 2023 |
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BONUS mini series 2 part 1 - My journey to the International XC
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Oct 20, 2023 |
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#37: Level up your training - 5 undervalued workouts you should be including regularly in your training
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Oct 17, 2023 |
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BONUS mini series part 6 - My road to the NI Masters XC Trials
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Oct 13, 2023 |
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#36: Preparation, pacing and PBs: How to execute the perfect marathon
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Oct 10, 2023 |
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BONUS mini series part 5 - My road to the NI Masters XC Trials
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Oct 06, 2023 |
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#35: Embracing the muck: Everything you need to know about XC (cross country)
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Oct 03, 2023 |
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BONUS mini series part 4 - My road to the NI Masters XC Trials
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Sep 29, 2023 |
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#34: Coming back stronger physically and mentally from injuries with musculo-skeletal therapist and performance coach Chris Kitson
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Sep 26, 2023 |
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BONUS mini series part 3 - My road to the NI Masters XC Trials
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Sep 22, 2023 |
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#33: How running slower can help you to get faster
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Sep 19, 2023 |
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BONUS mini series part 2 - My road to the NI Masters XC Trials
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Sep 15, 2023 |
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#32: My 5 biggest race disasters (and why I still thought I didn't need a coach!)
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Sep 12, 2023 |
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BONUS mini series part 1 - My road to the NI Masters XC Trials
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Sep 08, 2023 |
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#31: How to prepare for and thrive during the menopause transition with nutrition & women’s wellness coach Erica Boys
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Sep 05, 2023 |
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#30: 4 years older and 4 minutes faster in the half marathon with very special guest Louise Ladd
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Aug 29, 2023 |
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#29: Rediscovering your running mojo: how to overcome lack of motivation, self doubt and expectations to keep happy, focused and progressing
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Aug 22, 2023 |
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#28: The Runners Nutrition Playbook: A Nutrition Q&A for Long-Distance Runners
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Aug 15, 2023 |
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#27: The Road to Success - Gillian McCrory on the journey from 28 minute parkrunner to second at the Belfast marathon in 2:52!
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Aug 08, 2023 |
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#26: Is running good for weight loss and is weight loss good for running?
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Aug 01, 2023 |
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#25: CBT practitioner and award winning nutritionist Sarah Lacey on mindset for getting started, building confidence, habit building and embracing the suck!
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Jul 25, 2023 |
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#24: The 24in24 challenge and how it can teach us to believe we can achieve more
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Jul 18, 2023 |
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#23: The pros and cons of run coaching vs a free training plan
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Jul 11, 2023 |
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#22: Jenny Bushell on planning and running an epic ultra challenge - the Cumbria Way
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Jul 04, 2023 |
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#21: Former Running Rules client Benny McGeown on running his fastest marathon at 53, 11 years after his first marathon!
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Jun 27, 2023 |
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#20: Taking on new running challenges with a busy schedule with Helen Geering of Take Flight Nutrition
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Jun 20, 2023 |
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#19: Supporting kids' running with coach Tori Williams
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Jun 13, 2023 |
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#18: Jargon busting session types
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Jun 06, 2023 |
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#17: 5 mental hacks for tough sessions and races
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May 30, 2023 |
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#16: Running injuries with physiotherapist Joanne Patterson
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May 23, 2023 |
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#15: Nutrition 101 for runners
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May 16, 2023 |
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#14: The 5k episode - from C25k to parkrun to races - how to get started and how to improve
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May 09, 2023 |
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#13: To marathon or not to marathon - how to prepare for your next challenge
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May 02, 2023 |
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#12: Ultra marathons with guest Dr Jonny Ladd
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Apr 25, 2023 |
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#11: The Full Boston Marathon Experience!
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Apr 19, 2023 |
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#10: Spring Marathons Preview
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Apr 11, 2023 |
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#9: What is the taper? And 7 ways to avoid maranoia!
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Apr 04, 2023 |
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#8: My favourite and least favourite race distances!
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Mar 28, 2023 |
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#7: Pace, heart rate and effort - what you should track when and why
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Mar 21, 2023 |
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#6: Everything you need to know (and more) about energy gels
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Mar 14, 2023 |
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#5: Racing a half marathon in your marathon build up
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Mar 07, 2023 |
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#4: 7 ways to make running on holiday easier and more productive
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Feb 28, 2023 |
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#3: 10 lessons from my 10 marathons
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Feb 21, 2023 |
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#2: Who is 'The Running Rules'? What 20 years of running can teach us.
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Feb 14, 2023 |
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#1: What are the rules of running?
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Feb 07, 2023 |