Today's episode is a race recap from the Mallusk 5 mile road race. The course is infamous with 550 feet of ascent, mostly in the first two miles up the Sealstown road.

Races like this help to give you a different focus rather than fixating on pace and they can also offer up something different to your training.

I talk about how to objectively assess a non A-goal race and also how racing on your back doorstep with a strong team around you can help push you on.

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

Protein is quite high up on the list of nutritionally important things for runners to think about yet it's possibly something that gets a little forgotten about.

As runners we might think that protein is simply something that bodybuilders need to worry about but it is important for everyone and especially for anyone physically active.

In this episode I explain what protein is, why it is an important consideration for runners as well as some practical tips on how much is optimal and where to get it from.

To get 10% off protein powder go to www.awesomesupplements.co.uk and use the code LADD10

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

Today's episode is for anyone who feels their training feels a bit harder than it should which includes me right now! If you aren't struggling right now then bookmark this for a time when you are.

Sometimes we know what the issue is but it can seem overwhelming or sometimes we simply don't know. We can end up doing too much or not enough but it depends on the reasons for the dip.

This episode gives you a framework of questions to answer yourself to be able to analyse what is going on and how you can change things up to help get you back to where you want to be.

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

Today's episode is a deep dive into how I dealt with and tried to figure out my type 1 diabetes diagnosis to be able to run a marathon personal best 6 months later.

Like a lot of things in life and marathon running, T1D is very individual but there were steps I took and principles I followed to try to simplify the challenge and give myself the best chance of success.

And this extends to any challenge that we are up against. This podcast explores how mindset is key but also having a plan and being flexible can get you to where you want to go.

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

Today's guest  Andrew McCrea ran his marathon best of 2:44 at this year’s scorching London marathon as part of the Puma Project3 group.

We talk about his progression in the marathon from a debut of 4 hours to consistently breaking 3 and also what it was like to be treated like an elite by Puma as part of their Project3 group.

He has paced the Belfast marathon twice and we talk about how the mindset and experience is slightly different when helping others.

Andrew is also a qualified running coach and you can find out more about him and his business as ‘The Grow Running Coach’ at his website and instagram:

https://www.thegrowrunningcoach.com/

https://www.instagram.com/andrew_mccrea/

https://www.instagram.com/thegrowrunningcoach/

My 'Master the marathon' course is now available at ⁠www.therunningrules.com/master-the-marathon⁠ (IG link in bio).

Today's episode is a different type of race recap for me, a shorter distance, a new experience and sub-optimal preparation with lots of takeaways that come from that.

I'm immensely grateful for the opportunity to wear the NI vest again and also want to encourage more people to try to chase that dream.

And if that isn't your goal then hopefully this episode will inspire you to take on the challenges that you feel are just slightly beyond your grasp as well as providing you with all the usual race recap insight.

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

Today's guests Lee O'Boyle and Micky McAuley give amazing insight into training for mountain races and tackling some of Europe's biggest ultramarathons.

Micky was the 39th person to run the Denis Rankin round and on that round he inspired Lee, now an Irish representative, to follow suit. They have both competed at UTMB, the mecca of trail running in Europe.

We talk about how the highs and lows of ultra running and how having a training partner can motivate and push you along as well as keep you safer in unpredictable terrain and conditions.

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

What are the most important things to focus on for your next marathon cycle? Obviously training is key but how do nutrition, mindset and planning stack up?

Today's episode is one not to miss if you're embarking on an autumn marathon as I give my top 10 list of things to focus on for your next cycle.

If you want even more points to fully master the marathon, check out my 'Master the marathon' course at www.therunningrules.com/master-the-marathon (IG link in bio).

What's more, if you sign up to one-to-one coaching, you'll get the course included in your package! Message me at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching to find out more!

Can one 'good' running performance be a fluke?

Can one 'bad' running performance be the new norm?

In today's episode I explore the notion that we sometimes feel we have to prove that a breakthrough performance isn't just a fluke.

I also question if a race that didn't go as well as we hoped is a blip or the new reality.

The good news is that for most of us, we can keep raising the ceiling on our performances and whilst progress may not be linear, there is more cause for optimism than not.

This Thursday (19th June) I will have an interactive quiz on my instagram stories to give you insight on the number one thing to focus on for your next marathon block. Go to

www.instagram.com/therunningrules⁠

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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

Today’s episode is all about proper day to day fuelling for your running. It can be easy to underestimate how important nutrition is for our training but it can also be easy to be overwhelmed with the advice and options out there.

I give some history of how my views of nutrition and running have changed over the years and provide a framework to help you make sure you are getting everything you need to fuel your training.

I also reveal some of the issues and problems I see cropping up with clients and my own training and how these can be overcome. If nutrition is something you’re not completely on top of, this is the episode for you!

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