The Running Rules Podcast

Today's episode takes you through my first 5k PB for 3 years run at Victoria parkrun in Belfast. I talk about the context of the race, the training and the lead up to the day.

I set out my targets including the process goals as well as the time goals and how the mental side really helped me to get the best out of myself.

I go through my morning routine and then the run itself finishing with the usual takeaways to go forward into future races.

Get in touch if you need help with your next race block by emailing [email protected] or DM me on instagram @therunningrules

This week my thoughts go out to the family and friends of Ciara Mageean. Whilst I did not know her personally I have friends who did and it felt we all knew Ciara from how open and honest she was about her career and her cancer.

It didn't feel appropriate to do a normal episode this week nor just mention her passing as a footnote.

She was inspirational to so many and this week I reflect on what she did that was so special in her running and beyond. I also look at the events that shape our own journeys and the evaluations and choices we can consciously make along the way to be a little better every day.

Rest in peace Ciara.

Today's episode is all about reducing the gap between training and race day performance. Whilst we can't possibly be at our best every time we run, there are a number of things that we can do to help have a good session.

Firstly, I look at different types of runner and how we all respond differently to training and races. Find out which type you are!

Then I look at the factors that can limit our training sessions and how we can make sure we minimise a lot of the things that can hold us back.

If you're ready for help with your next running goal, please reach out at [email protected] to find out what support you can get.

This week's episode is a look back through my six star world major marathon journey so far and looking ahead to competing in Tokyo at the world age group championships.

I talk about how luck has played a big part in getting me into some races and what methods there are available to get to these marathons.

I look back at which courses were 'iconic' and which race went well and not and what I learned along the way that helped me run better on some of the tougher courses.

To register interest in my upcoming group coaching go to www.therunningrules.com/groupcoaching

Today's guest expert is 'The Sport Dietitian' Catherine Culbert who is a dietitian, yoga teacher, runner and mum. She is the co-host of the ‘Fuel her Fire’ podcast and has also recently run her first half marathon postpartum.

In this episode, we unpack Catherine's journey running through pregnancy and postpartum culminating in a new half marathon personal best at the Antrim Coast Half.

Catherine also gives us some amazing tips and advice to get started with our running nutrition from the everyday to race day fuelling and what supplements to think about.

Follow Catherine on IG at https://www.instagram.com/the.sporty.dietitian/ and FB at https://www.facebook.com/The.Sporty.Dietitian/ and search for the 'Fuel her Fire' podcast in your favourite podcast app.

Today's episode is a recap of the NI Masters XC trials whilst also looking at the work clients are putting in and being a part of the Groomsport 10k.

Whilst the trial was not my main focus for the autumn, it was great to line up again with some great athletes trying to get on the NI team for the upcoming international.

I talk about the different context of the race and performance to my 2023 experience and what I took away from it. Massive congratulations to all who made the team!

I also touch on bicarb and nomio which I have trialled this year and whether I feel like it's made a difference or not and who should try it.

I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

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 terms of strength and conditioning.

To work with Stephen in S&C or massage check out the Peak Performance socials @peak_performance_massage on IG or Facebook

Stephen's run coaching is available at https://www.wylie-runcoach.com/

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 massive congratulations to everyone who completed the half on Sunday!

For support with whatever you have coming up next go to www.therunningrules.com/services to find out how you can get personalised help

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, especially a big half marathon or marathon.

Register your interest for my new group coaching opening soon which will provide you with tailored plans and support through online webinars and Q&A sessions just like this one.

Go to www.therunningrules.com/groupcoaching

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 selecting your gels.

Finally I cover the 'extras' you might want to include in your gels such as electrolytes and caffeine, when these can be a good idea and when you might want to have these separately.

To sign up for my half marathon prep webinar on 14th September at 12:30 go to www.therunningrules.com/halfmarathon