Today's solo episode gives you all the info and nuance about what XC is, the good points and the bad points and some of my tips to get you through and get the most out of it.

XC is completely different from road racing but it can be fun (and not!) too. If you've been following my bonus series, you may be wondering what all the fuss is about.

Today I give you an insight into exactly what it is, who it is for (spoiler - it can be for anyone!) and what you should do to prepare and how to race it.

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 4 of my journey to the Northern Ireland Masters Cross Country Trials. Today I reflect on a pretty ropey week with illness and a sub par performance at my first XC of the season.

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

My guest today is Chris Kitson of 'Rockstar Runners', a musculo-skeletal therapist and performance coach. We talk about the mechanics of how people get injured and what they can do to rehab an injury but also delve into the mindset side too.

Chris has so much empathy and experience in this area and it's really refreshing to hear him talk about us as individuals with our own reasons for running and how we need to deal with the psychological impact of running injuries.

He encourages us to take a higher level view of our lives and ensure that we have things that can fill the void of running when we are injured but also helps us to understand that the mind is a vital component of getting back to performance too.

To find out more about Chris and his coaching and therapy sessions check out:

https://www.instagram.com/rockstar_runners/

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 my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about missing sessions when you need to, I look ahead to the first race of the season this Sunday at Armagh and I talk about obsessing over things that don't matter a great deal in the grand scheme of things.

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

Slower running has been studied in depth and has proven benefits when it comes to increasing performance and reducing injury risk yet it seems so counterintuitive. I break down some of the training methodologies and why you might still not be running easy enough.

I talk about how easy running should feel and ways to measure it which can be particularly hard at the start.

If you need help planning your easy runs then please do reach out to me on IG and I'll give you a push in the right direction!

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see 

⁠⁠⁠⁠www.therunningrules.com/coaching

This is part 2 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about how my week of training has gone, my approach to speed sessions, my new spikes (the New Balance XC7 v3) and how the year has helped build my strength to now.

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

I've made more than my fair share of mistakes in races. Today I share 5 of the best (or worst depending on how you look at it!).

From collapsing at mile 25 of a marathon to running aimless laps around a motor racing circuit in pursuit of a time I couldn't achieve, I share the training, nutrition, mindset and pacing failures that are littered through my running history.

I also offer insight into what I would have done differently, how my coach has helped me and how I help others avoid these failures.

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see 

This is part 1 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about what it is, why I'm doing it, why now and how I'm feeling going into it. I also quickly recap this week's training.

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

Today's episode is about such an important topic for so many as half the population will go through the menopause and many who won't will be a partner of someone who will.

My guest today is Erica Boys, a nutrition and women's wellness coach who shares her own story with the menopause as well as answering so many questions we might all have about menopause.

This was such an enlightening episode for me and I hope it will be for you too. Erica takes us on her journey and explains that midlife is not something to be feared but something to take hold of and thrive in.

To find out more about Erica and her coaching check out:

https://www.ebnutritionandwellness.co.uk/

https://www.instagram.com/midlife.matters

Erica also mentioned menopause expert Dr Louise Newson and her app for menopause which you can find out more about here:

https://www.balance-menopause.com/

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠⁠www.therunningrules.com/coaching

Louise is my better half who is the creative eye behind my social media and my guides. However, she has also rediscovered her love for the running after nearly 4 years out following injury and the pandemic having just run a 4 minute half marathon PB of 2:07.

Her running story is one of early breakthroughs followed by setbacks caused by injury and a loss of motivation. We talk about how running for the right reasons and building up the social side of things as well as properly structured training has helped her to come back stronger than before.

This episode will give you inspiration if you have been out for a while or have plateaued and lost some motivation. Sometimes it seems like those times achieved many years ago are unattainable but sometimes all it takes is a shift of mentality to accompany good training.

You can now get a comprehensive free marathon training plan available with paces for your particular target time along with a strength guide and nutrition guide. This an absolute no brainer. To download go to:

⁠www.therunningrules.com/free-plans⁠

If you need more, you can get information on my one-to-one coaching service for running, nutrition and mindset designed to get you faster, further and stronger straight away, see ⁠⁠⁠⁠www.therunningrules.com/coaching