Today I have an amazing guest, coach Tori Williams, founder of the Meraki Run Club and host of the Raising Runners podcast to talk about youth running and how we can support our kids at all levels. We discuss what is age appropriate for kids and how to adapt games and sessions to meet the needs of all our kids. Tori is so enthusiastic and knowledgeable about youth running and I really enjoyed having her on the show. Her insight was invaluable to me as both a parent and coach and even if you are not working with kids, I think her outlook on running in general is something we should all aspire to.

You can find Tori on the Raising Runners podcast: https://podcasters.spotify.com/pod/show/raisingrunners

You can find out more about the Meraki Run Club here: https://www.instagram.com/meraki_run_club_coach/

Whatever you do in terms of marathon training for autumn, don't miss my free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching⁠⁠⁠ or book a free consultation via the website.

In today's episode I talk about the different training terms you might see and explain the difference (or not!) of intervals vs fartleks, tempo vs threshold runs. More importantly, I teach you what to expect to see on plans and how to interpret the sessions so that you are working in the right zones and at the right effort level. As long as you know the structure of a session and its purpose then you should be able to infer the intensity required although not all free plans will explain things properly. I also give you a crude way to estimate your paces for different races. NOTE: the pace calculator is coming soon - if you can't wait, send me a message with a recent race time and the paces you want to be calculated!

Whatever you do in terms of marathon training for autumn, don't miss my free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching⁠⁠⁠ or book a free consultation via the website.

In today's episode I discuss 5 ways in which you can push yourself on both in training and in races with some mental tips and tricks that I use in my own running. The mind is so important when it comes to running especially when you are pushing hard and we have to train it just like anything else otherwise it can limit you from your potential.

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠⁠www.therunningrules.com/coaching⁠⁠⁠ or book a free consultation via the website.

Today's episode is with special guest Joanne Patterson, a chartered physiotherapist of 10 years who has worked with a whole range of runners from c25k all the way to professional athletes (and me!). We talk about what injuries are, what can cause them and some ways to mitigate them. A massive thanks to Joanne for her time and knowledge, this is one not to be missed!

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/⁠⁠

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

Today's episode is a recap of yesterday's free lunchtime masterclass 'Nutrition 101 for runners'. We discuss the important foundational concepts on which to build a successful nutritional strategy for your life and your running. It doesn't have to be restrictive and it doesn't have to be difficult!

My new 3 week course "Optimal nutrition for runners" is starting on Monday 29th May.

Get signed up by Sunday 21st May at www.therunningrules.com/optimal-nutrition

In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to ⁠www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at ⁠[email protected]⁠ and I'd love to help you wherever you are at.

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

5k is one of my favourite distances and one that I believe is accessible to everyone. It has been made popular with the boom in couch to 5k and the parkrun phenomenon. I recount my own history with the 5k and explore how to get started, continue, improve and vary things up with the 5k.

My free masterclass on nutrition for runners will be on Monday lunchtime (15th May @ 12:30pm UK/Ireland). Sign up at www.therunningrules.com/nutrition101

In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to ⁠www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at ⁠[email protected]⁠ and I'd love to help you wherever you are at.

For the free 5 step guide to a faster marathon, visit https://www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

Following a very successful marathon season for my clients and me and on the 20th anniversary of my very first marathon, I talk about what you should think about before embarking on your first or next marathon. I give a quick rundown of the highlights of the last few weeks and what's in store for the rest of the year.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon/

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

In this week's episode, we go the extra mile (pun intended) by talking about ultra marathons with my guest Dr Jonny Ladd with whom I have run 2 of my 4 ultra challenges with. Jonny started his ultra marathon career by running 20 5k loops around his house in Newcastle in 2013. He has also done the Hadrian's wall route as well as organising a 50 mile route between Wheatfields hospice in Leeds and Bolton hospice in 2021 on which I accompanied him on.

We talk about the different mindset, nutrition and outlook when embarking on ultra marathons and why it can be a pursuit for any runner out there.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.

The Boston Marathon has been an experience like no other! I go through a bit of the history, the weekend as a whole and the race from start to finish. Even if you aren’t planning to do Boston any time soon, you’ll find hints and tips for your next marathon to help you get your best experience (and hopefully time too!)

Spring is in the air and that means it is marathon season! Whether you are taking 26.2 miles yourself, helping out marshalling or at an expo or watching at the side or from the comfort of your own home, it's all happening in the next few weeks. I'll be in Boston very shortly to take on Boston marathon for the first time and I have clients at Manchester, London and Belfast marathons all taking place soon. I look back and share my own experiences of each and explain why I'm buzzing for Boston. I also talk about how to get into these marathons for future years.

For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon

For more information on coaching services designed to get you faster, further and stronger straight away, see ⁠⁠www.therunningrules.com/coaching⁠⁠ or book a free consultation via the website.