This is part 4 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

This week, I talk about why running on travel days can be a bad idea, the power of getting runs done first thing, dialling back paces for hot weather and plotting routes on plotaroute.com.

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @‌therunningrules. I'll be picking the winner on Friday the 16th February. Good luck!

Today I focus on the half marathon and talk about why it is an accessible, challenging and rewarding distance. I look at the training and nutrition that is involved, discuss how often you can race and how to break down and pace the half marathon.

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

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @therunningrules. I'll be picking the winner on Friday the 16th February. Good luck!

Today's episode is a deep dive into marathon nutrition from a little bit of general nutrition to what to eat before (the carb load), during (gels, drinks, bars, electrolytes, caffeine) and after (recovery). We focus a lot on intra-race fueling, why it is important, how to do it and when to practise.

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 3 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

This week, I talk about why dropping a run is not being defeatist, some of the different types of sessions I've had in this week including a 'hybrid' session and a 'medium long run with pickup' and also trying out new gels.

Plant-based diets continue to become more and more popular and many successful athletes are also vegan. However, many people have questions about the practicalities of the diet and how to make sure it is optimal for health and performance.

My guest Neema Black is a font of knowledge on veganism and plant-based diets and in this episode she highlights the benefits and potential pitfalls in a positively refreshing way.

We talk about getting better energy, improved digestion and ways to make vegan food taste amazing.

To find out more about Neema and ways she can help you, go to the links below:

Vegan-Curious Cooking Academy (use code FOODGASM for 10% discount until February 6th): https://neema.cohere.live/contribution-view/65a61dc13f3c3f46580eacee/about

Website: Harmonic Soul WellnessHarmonic Soul Wellness

Instagram: https://www.instagram.com/neema_sings/

Vegan protein and nutritional supplements: https://www.arbonne.com/us/en/arb/NeemaBlack/shop-all/c/shop

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

Quote 'freecourse50' before the end of January 2024 to get 'Master the marathon course' included for free starting in February.

This is part 2 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

This week, I talk about why being cautious with illness and injury is a good idea especially at this stage, why Strava comparison isn't very useful in the main part and why going away can disrupt your training even with the best intentions.

My guest today is Brodie Sharpe, an online physiotherapist and running coach based in Melbourne, Australia. He helps runners reduce their risk of injury and increase their running performance safely.

We talk about running and injury myths that are commonly held including why people think they get injured as opposed to the real reason, how to manage overuse injury (HINT, rest is not always the answer!) and what we should look for in running gait and shoes.

To get more help with your own running injuries, you can book in with Brodie directly for a free 20 minute injury chat:

https://runsmarter.online/physiotherapy-services/

Brodie is the host of ‘The Run Smarter Podcast’:

https://runsmarter.online/the-run-smarter-podcast/

and author of ‘The Run Smarter Book’:

https://www.amazon.co.uk/Run-Smarter-Evidence-based-Guidance-Opinions-ebook/dp/B0B87HN3NG

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

Quote 'freecourse50' before the end of January 2024 to get 'Master the marathon course' included for free starting in February.

This is part 1 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024.

This week, I talk about why it's too early to be too concerned about setbacks and how it narrows your focus on what you can do right now to get back on track.

This solo episode is the perfect tonic for the start of your marathon cycle. I aim to give you a head start on your training, nutrition, mindset and pacing for your next marathon.

We all want to avoid hitting the wall and it can happen when any of these four things go wrong. I tell you what you need to focus on to get the best out of your training and have the best chance of a great race.

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

Quote 'freecourse50' before the end of January 2024 to get 'Master the marathon course' included for free starting in February.

Today I talk to client Ameesh Shah from London on how he started running and completed his first 5k, 10k, half marathon and marathon within a year.

We talk about his first impressions of running, how nutrition helped fuel longer activities and how he quickly got the bug for running.

Ameesh talks us through his first race experiences and will inspire first time marathoners and major marathon runners alike.

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