Episodes
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Today's episode is a chance to listen to November's webinar on 'how to run your next marathon faster' by looking at the 4 biggest mistakes people make and how to avoid them.
If you are interested in a live talk or webinar for your running group tailored to the topics you want to hear about, send me a message with your details through instagram or email me.
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 - you can get 50% off your first month before the end of December with code BFAST at checkout.
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This is part 3 of a series following my journey from T1 diabetes diagnosis to my next marathon.Today I ran my first proper race effort since diagnosis with a 5k blast at Victoria parkrun. I always think for everyone it is good to benchmark your progress and today was just about getting that first time on the board without any issues.
That said, I think we always want a bit more so whilst I'm happy to have got round and posted something fairly decent, there is lots of room for improvement and I'm already thinking ahead to my next attempt.
If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules
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Episodes manquant?
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On today's episode, I break down what is happening when you get muscle cramps, what the potential causes are and how we can mitigate them.
If you've run many marathons in the past, you'll probably be familiar with the sensation and there will be many people out there that swear by certain remedies for cramps.
And whilst it's true that some of these things will help, there is a lot more going on than we sometimes think.
With the help of a great review paper linked below, I walk through the issues that might lead to cramp and what you can do to reduce the risk and also what we can do in the moment if cramp hits.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8775277/
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
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This is part 2 of a series following my journey from T1 diabetes diagnosis to my next marathon.This week I've been learning to let go of control by adding in some faster and longer running sessions that have had a mixed effect on my sugar levels.
We've also managed a trip out to a restaurant where I had to guess the carbs and use a split approach to my insulin to try and cover it the best I can.
I also have some training tips for this time of year when it can be difficult to get big sessions in through weather, motivation and other commitments.
If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules
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My guest today is Neil McCready - 2 times iron man finisher and world triathlon coach and founder of Elevate Triathlon Coaching.
We cover all aspects of the sport including how to get started, what gear you need, what training might look like and what other skills you need to be successful.
Neil has a wealth of knowledge in the sport and tells us how he built up his swimming from scratch and also how his running has improved even though his specific run training has reduced.
You can follow Neil and Elevate Triathlon Coaching on instagram and facebook:
https://www.instagram.com/elevatetri.coach/
https://www.facebook.com/profile.php?id=100087958136004
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
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This is part 1 of a new series following my journey from T1 diabetes diagnosis to (hopefully!) my next marathon.Following my diagnosis, I wanted to keep going as if nothing had happened but soon realised it might not be that easy.
In the last week, I have taken a step back from training to really try to get on top of my nutrition and dosing at baseline and then start to reintroduce training back in.
I've also signed up for my first race, the Bohermeen half marathon in March which I'm really excited about.
If there's anything you would like to know through this mini-series, please DM me on IG @therunningrules
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Today I talk to someone I regard as having been a key figure in my running success over the last 6 years.
Joanne Patterson is a chartered physiotherapist and 3:29 marathoner originally from Belfast, now living in Sydney Australia.
In this episode we talk about what the challenges were in Joanne's move to Australia, what strength training she would recommend for runners as a minimum and an insight into bone stress injuries.
Joanne was first on the podcast in episode 16. You can listen here: https://open.spotify.com/episode/2nlx9XnIa4pKyOy303lRtK
You can follow her journey on instagram https://www.instagram.com/pattersonjoanne/
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
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Two weeks ago I got the biggest curveball in my running journey so far - a diagnosis for type 1 diabetes.
Whilst it solves a lot of puzzles that had built up the last couple of months, day to day life just changed forever and what it means for my running is unclear yet.
Today I share the story of what happened and what it means, how I found out and how I deal with it in the future.
A massive thanks to everyone who has already been in touch and/or helped in any way. Your support is invaluable!
I'm still hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb
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
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What do you do when the the scope of your challenge changes halfway through? This could happen through illness or injury, qualifying times that get faster or maybe a 7th world major marathon gets added!
Spoiler alert, if you hadn't been paying attention, Sydney marathon was added as the 7th world major a couple of weeks ago. Whilst it's obviously great for Sydney and Abbot, some people are upset and disillusioned.
In this episode, I give my reaction to the news (or the worst kept secret ever!) and how you can deal with the goalposts moving on what you are trying to achieve.
I'm hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb
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
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Stress is something we all have to deal with in different guises but it can be bad for your running and nutrition.
This week I talk about sources of stress including running, why it is detrimental to our overall success and what we can do to overcome it or at least temper it.
I'm very excited to announce that I'll be hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb
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
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Something fundamental but often overlooked that helps me to perform in my own running is my support network - especially my inner circle.
Louise and the kids are my biggest cheerleaders but I also have my coach Jonny Mellor, my Dad and brothers and am lucky to have lots of running friends, clients and podcast listeners that push me on too.
In this episode, I explore why it's important to have a strong circle and the concepts of 'the sum of the 5 people you spend most time with' and 'plus, equals, minus' - surrounding yourself with teachers, peers and students.
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
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Still recovering from Chicago marathon a week ago, the time off has given me chance to reflect on what happened and what's next.
Where the last episode was more of a journey of the race weekend itself, today's episode is a broken down list of points that you can use to help you leading up to your next big race.
In this episode I talk about winter vs summer training, doing the things you have on your list soon and how some of the key aspects of training are not the running at all.
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
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On Sunday, I completed my 4th different world major marathon - Chicago. 3 days later, I still feel a whirlwind of emotion from what was a long weekend of highs and lows.
I'm very grateful to have been able to have had this experience and I talk about what was different this time around from the logistics to the race itself.
There are a lot of reflections to come out of this race to do with how we set goals for a marathon to the execution of pacing and fueling and how we view marathon performances afterwards.
Many thanks to those who made this possible - Louise and the boys, my coach Jonny, the brilliant squad of people I shared this experience with and everyone who supports and follows my journey.
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
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A quick update on how my prep for Chicago marathon has been going this weekend, my goals and what hasn’t gone exactly to plan!
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I'm in the final week before Chicago marathon and in this episode I tell you about the things that I have been doing to plan for this race and the things that still need to be tinkered with.
Perfect planning starts months in advance so this episode is worth listening to even if you haven't got anything planned until spring!
Other things need to be left until race week so you don't get stressed out going round and round in circles. If you are in the taper period now for a race then there are specific things that you need to have dialled in and others that you can leave until the week of the race.
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.
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
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
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Following on from last week I talk about motivations for running and how setting PBs might not be as motivating as you think.
I talk about the things that really motivate me with running and how targeting a fast marathon is not currently on my list for next year.
I also reflect on my week of training 3 weeks out from Chicago and how a simple idea from my coach Jonny helped me have a much better session.
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 for an early bird price to the end of September 2024:
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
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
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Today's episode is a reflection of what I've seen in my own training and also clients' training and racing culminating in a big weekend of half marathon racing.
It's important to realise that ups and downs during a training block or even a race or session are normal and that it happens to other people too.
This episode gives you some ideas to help keep the ups and downs in check and to have confidence to move forward with your own training and races.
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 for an early bird price to the end of September 2024:
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
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
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Today we talk about taking the first step in signing up for a marathon all the way through to training for a 200 mile race with my guest Deepak Shukla.
Deepak was born and raised in London but now resides in the Italian countryside. He is founder of multiple businesses including Pearl Lemon, a digital marketing agency employing 75 people globally.
He ran his first marathon in Chicago in 2009. In June, he ran his first 100-mile ultra and is now training for a 200-mile ultra.
To find out more about Deepak go to:
https://deepakshukla.com
and coming soon...
https://pearllemonrunning.com
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
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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
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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
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