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 need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

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 challenge my best on my next attempt at the Great North 10k in July.

If you need help and accountability with your own training for your next race along with personalised guidance in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Autumn races are closer than you think and now is a great time to set new habits or go back to what has worked in the past as well as trying out new gear and supplements.

Today, I step through 5 things to nail down now at the start of the training cycle so that you don't get caught out later down the line.

From new shoes to revisiting your training plan, trying new gels to getting better sleep, there will be a nugget in here for everyone looking to improve in their summer and autumn races.

If you need help revamping your own training for your next marathon along with personalised help in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

Today's episode is all about changing up little things in your training to have a big positive effect on race day. Consistency is always key especially if you have a good framework but there are always things for everyone to work on.

My build for Belfast probably didn't seem much different to any other marathon cycle but I've highlighted 5 things that I felt really help me to break new ground even from a place of questionable strength at the start of the block.

Some of the changes were intentional from my coach Jonny, some from me, and some were so subtle, I didn't even notice until reviewing my training after the marathon.

If you need help revamping your own training for your next marathon along with personalised help in nutrition and mindset, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This week's episode is a full rundown of my Belfast marathon race with a lot of takeaways to share. This one was always meant to be a bit of an experiment but thanks to all your support I was able to run a race I thought wasn't possible 6 months ago.

Being diagnosed with T1 diabetes meant I had to rethink things I had taken for granted and initially I had variable success. But as I got things a bit more under control, I started to believe a bit more.

I talk about the ups and downs of Belfast both literally and metaphorically, how I executed my race strategy and the things that went wrong too.

A massive thanks to everyone who helped me through my diagnosis, sent me messages of support or cheered for me on the course. A special thanks to my coach Jonny @jm_run_coaching and of course Louise and the boys.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching⁠

This is part 11 of a series following my journey from T1 diabetes diagnosis to my next marathon.

It's race week and in the last of this mini series I talk about how I'm feeling going into the race as well as reflecting on the block as a whole.

I recap the last couple of weeks of training with a few mishaps with my insulin and glucose regulation and what my plan is for race day in terms of pace, breaking down the course and managing my nutrition and hydration.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠⁠⁠⁠www.therunningrules.com/master-the-marathon⁠⁠⁠⁠⁠

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Last weekend was an emotional rollercoaster for anyone running and me as a coach. Tough conditions made people work even harder for that marathon medal.

Whether the race went as you hoped for or not, it can be easy to have knee-jerk reactions and not objectively assess the race and training as a whole. It can also be tempting to jump into the next marathon or put off another marathon for a long time.

This episode attempts to cut through the emotion and help you objectively assess your race and decide what to do next. No matter what - if you ran at the weekend, you did something special!

With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.

In this episode you'll get tips on what to do to know if you are consuming enough fluid and electrolytes on your runs and how to manage this in long races too to avoid big slow downs and mitigate the chances and severity of cramps

Hydration is even more important when the temperatures tick up but as it's very individual too, it can bite you in lower temperatures too if you don't stay on top of it.

I have a few coaching slots available for the autumn but for everyone else there is my new course 26.2 days to master the marathon at ⁠⁠⁠www.therunningrules.com/master-the-marathon where you can learn how to nail your nutrition, master you mindset and excel at execution in your next marathon.

This Sunday the 27th April 2025 will see a record 90000+ participants in the marathon with both London and Manchester being held on the same day.

In this episode, I look ahead to what is going to be a really exciting day for marathoners, give some of my experience from previous editions and how it builds the anticipation for anyone still to run a marathon.

I also look at how to get into these marathons, what to expect around the day and on the course and also how to get the most out of spectating or following along at home.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a Q+A style episode with questions from instagram, email and clients directly. If you'd like to submit a question for the next Q+A send me a message on instagram @therunningrules.

Topics covered today are:

• Should I wear carbon shoes for training?
• Can I run a 3 hour marathon?
• How easy should my long run be?
• How do I deal with disappointment of missing a race?
• What are my gel recommendations?
• What supplements are recommended for runners?

To get 10% off your Awesome Supplements purchases including the amazing choc nut protein powder I mentioned go to https://awesomesupplements.co.uk/?ref=therunningrules&utm_campaign=affiliate_promotion&utm_medium=affiliate&utm_source=gapaffiliate or use code LADD10

This is part 10 of a series following my journey from T1 diabetes diagnosis to my next marathon.

20 days out you could say I'm officially on the taper but it doesn't feel like it. I still have a daunting week ahead and I'm pretty tired from poor sleep and potentially less than ideal fuelling day to day.

That said, I've ticked off another really strong week which makes me feel that I'm still going to go out and try to beat my form non-diabetic self. The speed is there as well as a confidence boosting 24 miler.

Fueling and hydration through my long run was also on point and the sugars played ball but I still have my reservations on what they will do on race day. At least I have a plan with some possible deviations!

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠⁠⁠www.therunningrules.com/master-the-marathon⁠⁠⁠⁠

If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules