With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.

In this episode you'll get tips on what to do to know if you are consuming enough fluid and electrolytes on your runs and how to manage this in long races too to avoid big slow downs and mitigate the chances and severity of cramps

Hydration is even more important when the temperatures tick up but as it's very individual too, it can bite you in lower temperatures too if you don't stay on top of it.

Coaching capacity is close to full but if you want to improve in your marathon this spring, check out my new course 26.2 days to master the marathon at ⁠⁠www.therunningrules.com/master-the-marathon

This is part 9 of a series following my journey from T1 diabetes diagnosis to my next marathon.

4 weeks out from Belfast marathon, I'm feeling in really good shape but this is also when the doubts and niggles come in. I've hit some really good sessions and also ones where I didn't feel great at all.

The diabetes management has got somewhat frustrating as well with some sensors that seem to have been a bit dodgy and sugars running high and low at inconvenient times.

I also talk about the doubts and the pressure of trying to run to the best of my ability and how really it's too soon to be worrying too much about it.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠⁠www.therunningrules.com/master-the-marathon⁠⁠⁠

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

Today's episode is all about the weeks leading up to the marathon taper and the taper itself. In these weeks you are pushing yourself to the limits trying to stay on the right side of the line. It's going to be tough!

However, these weeks won't last forever and you aren't the only one finding it tough. There's almost always a point in the cycle where I wonder why I train for marathons but it never usually lasts too long.

Listen to get tips on how to get through these peak weeks in marathon training and the best principles for tapering. Even better, download my free taper guide at www.therunningrules.com/taper

Coaching capacity is close to full but if you want to improve in your marathon this spring, check out my new course 26.2 days to master the marathon at ⁠www.therunningrules.com/master-the-marathon

Pacing is as much an art as it is a science. Calculators are fun to look at to get an idea of how you might do over a certain race distance but the feel of it is important too.

Then there is the extra incentive of a nice round number which can play into your thoughts and aims in a positive (and sometimes reckless!) way.

Today I talk about factors to think about in your pacing such as how aggressive you want to be, the course elevation and potential weather concerns.

I also lean into the 'vibes' side of it. Sometimes you will simply have a better day than other days and that has to play into your plan as well.

Coaching capacity is close to full but if you want to improve in your marathon this spring, check out my new course 26.2 days to master the marathon at www.therunningrules.com/master-the-marathon

This week's episode was a fun one discussing lots of things we as runners can get caught up worrying about and why sometimes the best thing is to ignore the noise.

I talk about useless benchmarks provided by your watch, why there is so much more to training than weekly mileage and why comparing yourself to others (or even a former you) can be counterproductive.

However, there is a difference between comparison and inspiration and there are ways to turn some of these things to your advantage and push yourself on.

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 8 of a series following my journey from T1 diabetes diagnosis to my next marathon.

Today's bonus episode was recorded right after my Sunday long run where I ran the last 20 miles of the Belfast marathon course. There were a few surprises both with the route and some personal issues!

However, it was good to get a lay of the land and realise that my game plan might need to change a little as a result.

Recovery has been top of mind this week too and I talk about easy runs, steady runs and strides and a little about mileage too.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠⁠www.therunningrules.com/master-the-marathon⁠⁠

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

Today's episode is the full race recap and lessons from the Bohermeen half marathon that I ran at the weekend.

I learnt plenty of things from a diabetes standpoint but also some more general principles that we can all learn from including logistics, pacing, racing and hydration.

If you've a race coming up or are reflecting on a recent effort then there is definitely something here for you!

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 7 of a series following my journey from T1 diabetes diagnosis to my next marathon.

In this week's bonus episode I give an insight to how I'm feeling going into this weekend's Bohermeen half marathon off the back of a couple of really pleasing runs.

I also go into the New York marathon debacle and discuss how changing plans can actually make you feel a bit more liberated in the long run.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now! Go to:

⁠www.therunningrules.com/master-the-marathon⁠

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

Last week I gave a webinar on 'breaking down the marathon wall' where I talked about what 'the wall' is and how to avoid it through better planning and execution.

As someone who has learnt the hard way, I don't want you to make the same mistakes as me and this webinar gave practical tips that you can use now to be more prepared than ever on race day.

If you want a bulletproof blueprint for escaping the wall, my course '26.2 days to master the marathon' is starting on Monday 10th March. We will cover everything you need to know in order to get the most out of you marathon.

Go to www.therunningrules.com/master-the-marathon to find out more and sign up!

This is part 6 of a series following my journey from T1 diabetes diagnosis to my next marathon.February has by and large been a good month. I managed 2 x 18 mile runs - the furthest yet - and I've managed to mostly keep the sugars under control.

Caution around a hamstring strain meant I missed a couple of sessions but recovered quickly and finished the month strong.

Now I have to prepare for my first big test - the half marathon.

'26.2 days to master the marathon' is a course to optimise your nutrition, mindset and execution of the marathon so you can run faster, stronger and more confidently. Doors are open now and if you enrol by Monday 3rd March you will get a free one-to-one coaching session as well! Go to:

www.therunningrules.com/master-the-marathon

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