This is part 3 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

This week I talk about my training this week with 5 takeaways for your own training. I also talk about the timeline for next week leading up to the race weekend!

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

Strength is so important for runners. But why? It was something I did not do at the start of my running journey but have found it invaluable in recent years.

To explain the benefits, what to do to get started and common misconceptions, I am joined by running and strength coach Ollie McCarthy. Ollie has recently completed the North Coast 110km ultramarathon and his insights to strength training are invaluable.

To find out more about Ollie and his online and in person coaching check out:

⁠https://www.instagram.com/olliewmccarthy

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

This is part 2 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

This week I reflect on the Bobby Rea XC race last Saturday and on a solid week of training to take me up to two weeks out from the International in Glasgow. I reflect on how XC cuts up your rhythm and how it is hard to judge the correct pace.

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

Thank you so much for listening to the podcast. This is a very short minisode to tell you how one-to-one coaching can help your run your best race yet.

To find out more and sign up, please DM me on IG ⁠⁠@therunningrules

Today I take you through the 6 world major marathons that are on many people's bucket list. I am halfway through my journey to reach all six having run London, Berlin and Boston and still to run Chicago, New York and Tokyo.

These are hugely popular races and I step through some of the ways to get into the races and also give a bit of insight into my own journey - which races I was desperate to do and which I might just be completing to finish the set.

I aim to give you some inspiration to try one of these big marathons and to know that time qualification is possible for most people out there with a bit of work and practice.

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 1 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team.

A normal-ish week of training, some foul weather, loosened ankles and some reflections on my current strengths and weaknesses as I prepare for the Bobby Rea XC tomorrow and the internationals in Glasgow on 11th November.

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

In today's solo episode I talk about some of the undervalued workouts that can be a game changer for your running efficiency, mindset and ultimately your race times.

Every wondered why you should do hills if you're training for a flat race or what drills and strides are? Maybe you're not sure what race specific workouts are. I aim to answer all those questions and give you fresh ideas for your training.

Here are the drills videos I mention in the podcast. They are not my own but are a good demonstration of what to do and how to do it. As all things, add them in gradually and build them up:

https://www.youtube.com/watch?v=EhzzpZVMtl4

A series progression:

https://www.youtube.com/watch?v=n4fRdjhHVJA

B skip:

https://www.youtube.com/watch?v=JeMBzS2ctK8

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 6 of my journey to the Northern Ireland Masters Cross Country Trials.

The week after the trial I reflect on the build up to the race and how it went and how I feel afterwards. Thank you for all your support throughout the last 6 weeks!

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

Following both the women and men's world records in the marathon being shattered recently and on the build up to autumn/fall marathons, I give you everything you need to execute the perfect marathon.

Today we focus on the main areas you need to get right to have a great day and the perfect race whilst realising that the course of a marathon rarely runs completely smoothly.

You can look back to episode 9 for tips on the taper period and also get my free guide to the taper at www.therunningrules.com/taper

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 5 of my journey to the Northern Ireland Masters Cross Country Trials.

I'm one day away from the trials and my health is nearly where it should be and fitness is coming back but I'm not putting any pressure on myself and focusing on getting some good experience and a solid race under my belt. I also recced the course on Thursday so I know the ups and down and where the duck pond is!

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