My views on having the headphones in for running has changed but can listening to something help or hinder your running?

In this episode I talk about different ways to hack your running time to take in information from podcasts, radio and learning sites and also how to hack your running sessions with music that will help.

I discuss the pros and cons of having your headphones in on race day and how you may respond differently to the atmosphere in races vs training.

The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here:

⁠⁠⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠⁠⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠⁠⁠https://calendly.com/therunningrules/zoom-coaching-call⁠⁠

The 180 BPM playlists mentioned in the episode are here:

https://music.apple.com/gb/playlist/180-bpm-pop-the-running-rules/pl.u-V9D7mqacB4M8Nd

https://music.apple.com/gb/playlist/180-bpm-alternative-the-running-rules/pl.u-76oNl2mTWEeRYp

It's that time of season where we start to doubt ourselves ahead of our main autumn marathons and half marathons. We wonder how we're able to run the distance or pace when training runs seem tough.

In this episode I talk about 7 reasons why you should be confident and hopeful going into your target race. Races are not training runs and there are lots of ways to get more out of yourself on race day.

I am launching a 21 day marathon mastery email course - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here (you'll receive your first day within 48 hours):

⁠https://buy.stripe.com/28o3e02odgF9cTe28o⁠

To book a one off coaching call to prepare for your upcoming race choose a time here:

⁠https://calendly.com/therunningrules/zoom-coaching-call⁠

My guest on this week's show is the amazing Dr Erin Ayala who shares her personal and professional experience to go deeper into the mental side of endurance running.

Erin is a Licensed Psychologist and Certified Mental Performance Consultant and founder of Skadi Sport Psychology. She is an ironman triathlete and has recently come back to running, training for an ultramarathon.

Today, we talk about self doubt and self criticism, visualisation, stress and how to prepare for success and failure.

Please follow Erin on Instagram @skadisportpsychology and to find out more about her, her services and upcoming courses coming soon, visit the website skadisportpsychology.com

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

Today I talk about supplements, approaching them in three different groups to assess whether they are required, or if they even move the needle of performance at all.

I'll go through the supplements I do use but I also urge you to find the supplements that work for you and seek medical advice where appropriate.

Finally, I discuss how the placebo effect can make it seem that supplements work and why you should be wary when people make bold claims about the pros of certain supplements.

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

I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games.

It was hot, hilly and a late start coupled with my plan to try to run at an appropriate intensity to set me up for a push towards Chicago marathon in October.

Ultimately I wanted to enjoy every moment and I did (almost!) enjoy every single minute. I talk about my approach, the atmosphere, what it was like out on course and some takeaways for the future.

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

Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same course as the Olympic marathon.

I talk through my preparation and aims for this race along with the challenges of the course and conditions and also placing it in the context of my Chicago marathon training.

Today is exactly 10 years since my Mum passed away. This episode won't be for everyone. I am no expert on these matters and I believe every situation is different. I can only share my story.

I hope today's episode will pay respect to my Mum and her influence on my life and running whilst helping some of you out there with the loss or illness of a loved one.

Please feel free to reach out to me if you need any support whatsoever. I am not a professional in these matters but certainly here to listen if anyone needs it.

This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recommend it.

To help answer this question I dive into what the measurements actually are and how they translate to your fitness.

I talk about how you can measure or estimate these things and how you can train them to be 'better'. Finally I answer the question of whether accurate measurements are going to help you improve your running.

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

The olympics start tomorrow with the main running events starting on the 1st August and I will also be at the olympics running the marathon pour tous on the same route as the olympic marathon!

In this episode I preview the running events and some of the athletes and things to look out for. From the commentators complaining of painfully slow running to teams dropping the baton.

And of course I'll be looking mostly at the marathon which this year has a mass participation race on the same route in the evening of the 10th August. I will be there and I will share my plans for that race.

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

Cadence (the number of strides you take per minute) and stride length (the distance you travel in each step) can be misunderstood.

In this episode, I cover exactly what each is, how they are connected and why they are important. I'll show you how to measure them and what to with the information.

Finally, I give you the tools and sessions you'll need to improve your running by directly and indirectly focusing on these areas.

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