In today's episode I talk about how to make the most of your harder sessions - intervals, tempos and hills - by controlling factors like fuelling, conditions and your warm up.

Although it's difficult to be as prepared for every session as you are for race day, it is certainly worth planning ahead so you have the best chance of a good session and build confidence throughout your training.

I also look at session parameters that can be tweaked to give you different outcomes from seemingly similar session structures like interval length, recovery and pace and how it's important to tailor things to the end goal you have.

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

In today's episode I recap the NI Masters championships 3000m race which I joked is 39k too short for me. However, it allowed me to be challenged in a different way that I will take forward into future races.

I go into my preparation for this race, how I found it to be mentally different as well as physically different and how the heat played its part.

I also used bicarb for the first time in a race - I give my verdict and also whether you should consider it as well as looking at making sure your watch is set up correctly to give you the feedback you need in a race.

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

Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late.

Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around.

This is how the master the marathon course starts. It takes you through nutrition, mindset and pacing as well as some of the things outside of running that can help towards your marathon.

To find out more and sign up, go to www.therunningrules.com/master-the-marathon and for a limited time you can also avail of a free marathon plan

This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not.

Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best.

I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with running.

To suggest topics for upcoming episodes, message me on IG @therunningrules or email [email protected]

Today's episode is a race recap from Swansea half marathon where I was running for Northern Ireland masters alongside clubmates Andrew and Dawn.

Running 5 weeks after pacing Belfast was always going to be a different challenge in finding some fitness and plan without having any structured half marathon prep behind me.

I talk through the logistics of getting to and from the race which weren't straightforward, my plan going into the race and how it panned out and what I enjoyed most about the experience.

I share the takeaways including the things that worked well and what I can improve on next time.

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

Today's episode breaks down the (only!) two factors that contribute to your speed - cadence and stride length - and how at least one of these need to increase for you to get faster.

Whilst this should happen naturally over time with good training principles that I shared in episode 173, it can be worth having a look at cadence and stride length to see where improvements are going to come from.

I look at what each of these variables is, typical numbers to watch out for and share where I have made progress as I have got faster and where there is still room for improvement.

Finally I share how to work on these numbers with specific methods and tools you can add to your own training.

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

Today's episode is a deep dive into setting up successful training. Sometimes the most important things are overlooked while we focus on things that won't help if the foundations aren't there.

I walk through my 'pyramid of training importance' starting off with the most important and fundamental concepts and layering on more advanced concepts finishing with 'nice to haves'.

This episode will help you if you're structuring your summer or autumn training or reviewing your spring training and working out what tweaks to make.

If you need additional help with your planning DM me 'plan' on IG (@therunningrules) or email ([email protected])

Today's guest is the amazing Georgia Sherwood. In 2021, Georgia underwent surgery for a brain tumour that was discovered after stroke like symptoms following a bout of Covid.

Georgia was kind enough to share her powerful story of not knowing whether anything could be done through to relearning how to do basic tasks during recovery.

She also shares how she got the drive to push herself physically through her recovery and eventually run a marathon in 2025.

Georgia is also a massage therapist and owner of 'Origin Seven Massage' in Mallusk. She is giving away a 90 minute massage to a lucky listener. DM 'massage' on IG (@therunningrules) and follow @origin_seven or simply email [email protected]. Entries close end of May 2026.

To book a massage slot with Georgia text 07342166422 or go to instagram (https://www.instagram.com/origin_seven/) or facebook (https://www.facebook.com/profile.php?id=61574281135285)

Today's episode is all about reviewing some of the changes I made for the Manchester marathon cycle and analysing which ones worked and which ones I'll throw out.

I made quite a few subtle tweaks to training and nutritions, most of which I will probably keep in for the future. However, there were some changes that didn't seem to make a lot of difference and the odd one that backfired.

When thinking about changes to your own schedule or routine, it's important to try to identify things that are really going to make a difference and also the ones that you can stick to over a long period of time.

Go to ⁠⁠⁠⁠⁠www.therunningrules.com/services⁠⁠⁠⁠⁠ to find out ways you can get help for your next marathon

I said I wouldn't run another marathon this year. That didn't last long. I got the call last Thursday to see if I would be the official 3:15 pacer for the Belfast Marathon and it was too good an opportunity to turn down.

In today's episode I relive the entire marathon from how I came to be running it to what our pacing plan was and how it turned out on the day.

I found an extra respect for the job pacers do, appreciation for my body holding up a couple of weeks after Manchester and extreme gratitude for being asked, the runners that put their trust in me and the incredible support out on the course.

I also talk about how a marathon is never easy and that I always respect the distance and the preparation needed to run well and that anything can happen out there on the day.

Go to ⁠⁠⁠⁠www.therunningrules.com/services⁠⁠⁠⁠ to find out ways you can get help for your next marathon