My guest on the podcast this week is the inspirational John McDonnell. John is a running coach and 2:54 marathoner achieved at the age of 55.

In 2017 John suffered a stroke and underwent heart surgery to fix an 11mm hole in his heart. His amazing story is documented in his book ‘A Heart for Running’.

He has also written training books for beginners and seasoned marathoners alike and now coaches marathoners whilst still running fast times himself.

To find out more about John and his coaching go to the website https://jmruncoach.com/ or the achieve running club website https://achieverunningclub.com/

John's books are available on Amazon: https://www.amazon.co.uk/stores/John-McDonnell/author/B0BMQS1YCX

Today's episode is the full story of my third Manchester marathon, 18th overall and first for NI Masters.

I learn something new in every race I do and this one was no different. There were definitely a few more ups and downs than expected and I go through both Manchester as a race and my own experience.

I also offer thoughts and takeaways for anyone racing a marathon soon or thinking of doing Manchester in the future.

Go to ⁠⁠⁠www.therunningrules.com/services⁠⁠⁠ to find out ways you can get help for your next marathon

Today's guest is the brilliant Rob Sillito, co-host of the 'Couch to Coached' podcast. Rob is a mental health nurse who got into running in 2021 and ran his first marathon in 2022 for Parkinson's UK.

He started up the 'Couch to Coached' podcast soon after that first marathon with coach Ben and has been joined more recently by fellow marathoner Emma. The whole team will run the Manchester marathon this weekend.

In this episode, we talk about what got Rob into running, why he loves it so much and how hosting a running podcast keeps him accountable for his own running.

You can search the 'Couch to Coached' podcast on all good platforms and you can follow Rob and the podcast on instagram at:

https://www.instagram.com/running_nurse_rob/

https://www.instagram.com/couchtocoached/

To take part in the May 125km challenge for mental health go to:

https://www.runthings.co.uk/events/sad-miles-club

Today's episode looks at why running two marathons together isn't an easy thing to do and why a marathon is more than just a training run.

With spring marathons right upon us, I also cover tips for a successful taper and why getting to the start line fit and healthy is the most important thing now.

Finally I look at how a holiday in the taper period can be challenging in its own way but how it can also be very beneficial.

To get my free tapering guide go to www.therunningrules.com/taper

Go to ⁠⁠www.therunningrules.com/services⁠⁠ to find out ways you can get help including a one to one race prep call.

Today's guest is the inspirational Tracey Atkinson. Tracey is a 2:55 marathoner, masters runner and mum of 3 who ran 12 races in 12 months in 12 countries in 2025.

She got into running after her brain surgery in 2012 and went on to become a European masters medalist and now part of the Puma Project3 team for London 26.

She is also co-founder of the NI Rave Run and an author with her first book ‘The Diary of a Mum on the Run’.

In this episode we cover how she took up running to be fit for brain surgery, how NI Rave Run has provided a safe and fun space for female runners of all abilities and how she was inspired to run 12 races in 12 months in 12 countries to raise awareness for the charity 'Reach'.

Tracey has upcoming book launches:

Thursday 16th April - Shankill Library @ 6:30

Saturday 18th April - Ballymena Runners

The book 'The Diary of a Mum on the Run' is also available now on Amazon: https://www.amazon.co.uk/Diary-Mum-Run-Tracey-Atkinson-ebook/dp/B0GQJ2NWCT

Follow, join or sponsor an NI Rave Run:

[email protected]

https://www.instagram.com/niraverun/

https://www.tiktok.com/@niraverun

https://www.strava.com/clubs/1660582

Today's episode is a full recap of the Rome marathon and why it's a great one to consider for next spring!

I ran the marathon with my brothers Jonny and Phil who did amazingly well and we even had time for some sightseeing and people watching either side of the marathon.

I talk about how plans can go out of the window early on, how big iconic sights can keep you going and why the Rome marathon isn't as hilly as you probably think but running on cobbles is different to what you expect.

I also talk about the context of this race in terms of my build for Manchester marathon and how it's not ideal having a marathon before your target marathon.

Go to ⁠www.therunningrules.com/services⁠ to find out ways you can get help including a one to one race prep call.

Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:08 at Tokyo marathon, a 12 minute personal best qualifying her for the championship start at London marathon.

Dawn was previously on episode 70 of the podcast where we talked about her progression in the marathon from 4:04 to 3:29.

In this episode, we dig into the last couple of years building towards Tokyo marathon where we cover injury setbacks, stepping stone races and representing NI masters at the 2025 international XC.

Dawn shares her experience of the Tokyo marathon and the things we tweaked in training to level her up in the marathon.

To find out more about Dawn's fit treat company go to:

⁠https://www.instagram.com/thefittreatcompany/⁠

⁠https://www.facebook.com/thefittreatcompany⁠

Follow Dawn's running journey on TikTok at:

https://www.tiktok.com/@dawn_runs

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 week's episode focuses on the feelings we can get deep into a marathon training cycle when a session or race doesn't go to plan or we see others doing something different to us.

I step through 5 common mental pitfalls that I have mad and/or talk to clients and other runners about. I talk about how to overcome these so that you can get to the start line confident but not expectant.

Bookmark this episode if you feel the marathon training cycle is starting to take its toll or you are second guessing what you can achieve in the marathon.

Go to www.therunningrules.com/services to find out ways you can get help including a one to one race prep call.

Today's guest is the incredible Emily Bond @operationironwoman who will take on completing every UK Ironman race in a single season this year.

After major leg surgery in 2018 and years unable to run, Emily has worked her way back from her first 5km to now pursuing the ultimate endurance test which will make her the first woman to achieve the feat.

Emily was very kind to share her struggles and her aspirations and I know this will provide so much inspiration to listeners.

The series consists of 3 half and 2 full ironman race between June and September. You can follow and support Emily's journey at:

Email: [email protected]

GoFundMe: https://gofund.me/6660a1c97

Instagram: @operationironwoman

Today's episode is a special one as I bring in both my brothers Jonny and Phil to talk about how training has been going for Rome marathon and what the plan is for the weekend itself.

We cover why we are all drawn back to the marathon despite its challenges, tackling heat in marathons last year and even sibling rivalry.

We lay down what the aim is on race day, what happens if we split and where we might go for our next marathon together.

If you need more detailed advice and help planning your nutrition, mindset and race execution, you can learn at your own pace with the 'Master the marathon' course available at ⁠⁠www.therunningrules.com/master-the-marathon - join now to be involved in the spring 2026 community with extra Q+A sessions!