Today's episode is a recap of my race at the Seeley Cup 10k from the weekend past and the takeaways from it.

Coming 4 weeks off the back of NYC marathon, I always viewed this race as one that might not happen for me, but having something in the calendar really focused my recovery efforts.

With near perfect conditions, a flat(ish!) course and a fast field, I felt I could get close to my best but maybe more importantly, take part in a big local race that I hadn't done for 10 years.

To get the Master the Marathon course or enquire about coaching go to ⁠www.therunningrules.com/services

The biggest thing that can hold you back in running is not running. Whether it's an injury, illness or lack of motivation, failing to achieve consistency is the reason most people won't fulfil their potential.

That's why recovery is so important. It doesn't have to be fancy but getting a lot of the basics right will get you most of the way to guarding against injury or illness and making sure you are mentally prepped to go every session.

In today's episode I talk about physical and mental recovery and why both are important and what you can do on a daily, weekly, monthly and yearly basis.

To get the Master the Marathon course or enquire about coaching go to ⁠www.therunningrules.com/services

Unbelievably Christmas is around the corner again so in this episode I run through the gear, shoes and nutrition products I've been using this year and what to look out for on those Black Friday deals.

Whether you're looking for present ideas for a runner or just looking for an excuse to get something for yourself (you never need an excuse!) this episode reviews everything from stocking fillers to the best tech and shoes out there.

These are all products that I have used this year to help my training and racing and have led me to 2 marathon PBs - the first time I've ever achieved this in a calendar year.

To get 10% off your Awesome Supplements basket use code LADD10 at checkout.

To get the Master the Marathon course or enquire about coaching go to www.therunningrules.com/services

This month is diabetes awareness month and Friday is world diabetes day. It is also a year since I was diagnosed with Type 1 Diabetes (T1D).

In this episode I recap what diabetes is, how I got diagnosed and how I have balanced my blood sugar management with running.

I also talk about the emotional side of learning about a completely new life and dealing with a chronic condition day after day.

As well as raising awareness of the condition I talk about the hope and inspiration I have gained from seeing others thrive with the condition and hope that can extend to people with other situations and conditions they are facing.

Wow - New York city marathon was incredible! It was my 16th marathon, 5th different world major and 1st New York marathon and it didn't disappoint. I was also representing @pumarunning as part of the Project3.

This episode gives the full rundown of the experience with the days and prep leading up to a mile by mile breakdown of the course.

I share all the ups and downs (literally and metaphorically) and tell you why this is one of the best marathon experiences I've had but also a race not to be taken lightly!

One-to-one coaching slots are filling up fast for spring. If you are interested in finding out more go to www.therunningrules.com/services

New York marathon will be my 5th world major marathon and 2nd since my type 1 diabetes diagnosis. I will also be running as part of the Puma project3 team.

In this episode, I talk about my last couple of weeks leading up and what will happen this weekend. I share my expectations and challenges.

I also talk about how to prepare for something huge like this and also how to recover and reassess your goals after a big race.

One-to-one coaching slots are filling up fast for spring. If you are interested in finding out more go to www.therunningrules.com/services

This week I'm discussing three of the hot topics in big marathons that has divided opinion.

Dublin marathon has changed its general entry process to ballot only, Paris has announced no cups or bottles on course and Cape Town, the 8th candidate major was cancelled at the weekend.

I give my view on each highlighting how marathons have changed and are continuing to change and how you can try to prepare yourself for these changes or disappointments.

I also talk about what 2026 marathons are available to enter and how far ahead of time you need to be thinking about them.

You can get help with your upcoming race with the master the marathon course or a personal race prep call at ⁠⁠⁠www.therunningrules.com/services

This week I am 3 weeks away from New York marathon so things are starting to get real! There's still a few big sessions to go but also most of the work is done and recovery and tapering are key.

Today, I share some of my tapering principles and focuses, how we need to lean into the uncertainty of what is going to happen on race day and how to cope with stress using 'flow activities'.

This episode will provide you with some pitfalls to avoid and tips to get you through the taper and to the start line, fit and healthy and raring to go.

You can get help with your upcoming race with the master the marathon course or a personal race prep call at ⁠⁠www.therunningrules.com/services

Today's episode is a Q+A covering questions sent to me through instagram, from clients and podcast listeners. To send a question for a future episode, message me @therunningrules on IG.

To skip to a particular question, go to:

02:30 - Will my marathon time suffer if I spend a cycle tackling shorter races?

18:05 - Why should I run in different shoes for different sessions?

32:55 - What snacks do I recommend when travelling to a big marathon?

39:04 - What are XC spikes?

48:00 - Should I book a half marathon now in the build up to my spring marathon?

You can get help with your upcoming race with the master the marathon course or a personal race prep call at ⁠www.therunningrules.com/services

Today's episode is all about how to pace yourself on race day. I look at different possible pacing strategies and why going out slower in longer races is likely to help you get your best race time.

I talk about how to get around GPS inaccuracies and how to prepare mentally for the end of a long race to stop you losing a lot of time.

I also look back to a rare race victory this weekend at the Annaghmore 10k and how it was a completely different mental approach than simply time trialling a race.

You can get help with your upcoming race with a personal race prep call at www.therunningrules.com/services