The Running Rules Podcast

This week I delivered an online webinar all about preparing for half marathon race weekend. This episode is the recording of that session. As I am also preparing for the half marathon, I show how to take the course and break it down into sections and then map that onto pacing bands that make sense for your experience and training. I also covered the weekend logistics, conditions, the pitfalls to watch out for as well as some mindset and nutrition tips. You can use these to prepare for any race, especially a big half marathon or marathon. Register your interest for my new group coaching opening soon which will provide you with tailored plans and support through online webinars and Q&A sessions just like this one. Go to www.therunningrules.com/groupcoaching

Sometimes finding a gel that you like and works for you can be like trying to find a needle in a haystack. There are a lot of options out there and we don't all have the same tastes. In the last couple of months, I have been trying out more options so that I can recommend (or otherwise!) gels for people with different tastes or needs. This week, I take you through the gels I've used in the past and some of the newer ones I've tried recently. I look at the things you need to consider when selecting your gels. Finally I cover the 'extras' you might want to include in your gels such as electrolytes and caffeine, when these can be a good idea and when you might want to have these separately. To sign up for my half marathon prep webinar on 14th September at 12:30 go to www.therunningrules.com/halfmarathon

This week I am focusing on the mental side of running because it's something that is so important to be able to get the most out of our fitness. In this episode I break down a recent workout rep by rep to show the things I am thinking about - good and bad - and how this can translate to race day. From this session analysis, there are 5 tools or techniques that you can apply when faced with your own tough session or race. The master the marathon course delves deeper into mindset tactics and it's the perfect time to get extra help towards your autumn and winter races. Go to www.therunningrules.com/master-the-marathon

On this week's episode I reflect on how 10 years ago I ran my first sub 90 half marathon on nearly the same course with the help of pacers. On Sunday, I got the chance for role reversal as I was able to help many reach their first sub 90 minute half marathon at the Antrim Coast half marathon. I talk about why I enjoy these pacing races so much but how they are also more nerve wracking than my own races. I share how I planned to pace the race, the things that went right and wrong and my general experience of the race and the day. Massive congratulations to everyone who completed the race on Sunday! 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

This week's episode is a recap of the Unity 5k in Birmingham, a mass participation event on the European Championships marathon course. I also look back at the challenges of running on holiday whether it's navigating heat and hills in France, poor sleep in stuffy trains and hotel rooms or different nutrition and training routes. Finally, I look at some of the performances that stood out from the championships and what we can take from them in our own running and races. If you feel you're losing your way a little with training, nutrition or racing then one to one coaching might be the next right move for you. Find out more at: ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a Q&A with questions sent in by you! Thank you for doing this and please keep sending these in as the episode was a lot of fun with something for everyone. I covered: How many gels to take in a marathon? What are strides? Should I look at heart rate? Am I too slow for carbon shoes? How do I make sure I'm hydrated without needing to go to the toilet in a race? To send in questions for the next Q&A, please message on IG @therunningrules or email alan@therunningrules.com

Today's amazing guest is Lewis Hackney who has just finished a year long challenge to run 12km a day, every single day, a total of 4392km raising awareness of male suicide and raising money for male health and wellbeing charities. Lewis is a trustee of the Association of Male Health and Wellbeing, a Men & Boys Champion and co-leads The Foundry, working with boys aged 12–16 in schools. He also hosts the Truuman podcast and is founder of the Truuman platform. In this episode we talk about Lewis's background in running (or lack of it!), how he conceived the challenge and got through it and his own personal journey that has led him to work in the male wellbeing space. To get in touch with Lewis or donate to the causes he is supporting go to: - Donate: ⁠ https://www.justgiving.com/crowdfunding/lewis-hackney⁠ - Instagram: ⁠ https://www.instagram.com/lewishackney⁠ - LinkedIn: ⁠linkedin.com/in/lewishackney⁠ - Podcast: https://open.spotify.com/show/1uSA5dnxAz9ouQlbM7BUlG - YouTube: https://www.youtube.com/@lewishackney

Today is a more personal deep dive into some of the things I still struggle with in my own running. These differ from my early struggles where I lacked a lot of knowledge around training, nutrition and racing. Some of these come up frequently when talking to clients and some I bet are less talked about but are still commonplace for other runners. When striving for improvements, it can be natural to have periods where we start questioning things or go down paths that are not productive but it is important to remember the progress we've made and how we've got to the point we're at. I hope this episode will help others to realise that we all go through ups and downs and it is possible to stay on an even keel and plot a way through whilst remembering to be grateful and enjoy the personal journey we're on. To send questions for the upcoming Q&A episode, message IG @therunningrules or email ⁠alan@therunningrules.com

Today's episode is a recap of the Portaferry 10 mile race which I took part in for the very first time having had it on my list of races to do for a very long time. The race did not disappoint with great weather, amazing scenery and a challenging course to boot. The support and organisation were superb and with a 2 x 5 mile relay option, it's a great race for everyone. I talk about my race prep and how the race unfolded in real time, how pacing ended up being by effort rather than being a slave to the watch and how I managed to get my insulin and fuelling right for a distance I've barely ever raced. To send questions for the upcoming Q&A episode, message IG @therunningrules or email alan@therunningrules.com

In episode 180 I'm discussing a trio (or treble for you darts fans...) of topics that are on my mind this week. Firstly I discuss the two day London marathon weekend next year and the ballot results that landed last week. I look at how relying on the ballot even on a double year is not proving fruitful for too many and what you can do about it. Secondly, the heat has been affecting many of us recently and is set to continue for at least another week. I look at ways of dealing with it and how to get the most out of hot training sessions. Lastly, I'm very excited to talk about being moved onto an insulin pump in the next month or two. It has been a little while in getting to this point but the wheels are definitely in motion and I share the pros and cons of the pump over pens for running and life. If you feel you're losing your way a little with training, nutrition or racing then one to one coaching might be the next right move for you. Find out more at: ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

In today's episode I talk about how to make the most of your harder sessions - intervals, tempos and hills - by controlling factors like fuelling, conditions and your warm up. Although it's difficult to be as prepared for every session as you are for race day, it is certainly worth planning ahead so you have the best chance of a good session and build confidence throughout your training. I also look at session parameters that can be tweaked to give you different outcomes from seemingly similar session structures like interval length, recovery and pace and how it's important to tailor things to the end goal you have. I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠ ⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching

In today's episode I recap the NI Masters championships 3000m race which I joked is 39k too short for me. However, it allowed me to be challenged in a different way that I will take forward into future races. I go into my preparation for this race, how I found it to be mentally different as well as physically different and how the heat played its part. I also used bicarb for the first time in a race - I give my verdict and also whether you should consider it as well as looking at making sure your watch is set up correctly to give you the feedback you need in a race. I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠ ⁠⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late. Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around. This is how the master the marathon course starts. It takes you through nutrition, mindset and pacing as well as some of the things outside of running that can help towards your marathon. To find out more and sign up, go to www.therunningrules.com/master-the-marathon and for a limited time you can also avail of a free marathon plan

This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not. Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best. I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with running. To suggest topics for upcoming episodes, message me on IG @therunningrules or email alan@therunningrules.com

Today's episode is a race recap from Swansea half marathon where I was running for Northern Ireland masters alongside clubmates Andrew and Dawn. Running 5 weeks after pacing Belfast was always going to be a different challenge in finding some fitness and plan without having any structured half marathon prep behind me. I talk through the logistics of getting to and from the race which weren't straightforward, my plan going into the race and how it panned out and what I enjoyed most about the experience. I share the takeaways including the things that worked well and what I can improve on next time. I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠ ⁠⁠⁠⁠www.therunningrules.com/coaching

Today's episode breaks down the (only!) two factors that contribute to your speed - cadence and stride length - and how at least one of these need to increase for you to get faster. Whilst this should happen naturally over time with good training principles that I shared in episode 173, it can be worth having a look at cadence and stride length to see where improvements are going to come from. I look at what each of these variables is, typical numbers to watch out for and share where I have made progress as I have got faster and where there is still room for improvement. Finally I share how to work on these numbers with specific methods and tools you can add to your own training. I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠ ⁠⁠⁠www.therunningrules.com/coaching

Today's episode is a deep dive into setting up successful training. Sometimes the most important things are overlooked while we focus on things that won't help if the foundations aren't there. I walk through my 'pyramid of training importance' starting off with the most important and fundamental concepts and layering on more advanced concepts finishing with 'nice to haves'. This episode will help you if you're structuring your summer or autumn training or reviewing your spring training and working out what tweaks to make. If you need additional help with your planning DM me 'plan' on IG (@therunningrules) or email ( alan@therunningrules.com )

Today's guest is the amazing Georgia Sherwood. In 2021, Georgia underwent surgery for a brain tumour that was discovered after stroke like symptoms following a bout of Covid. Georgia was kind enough to share her powerful story of not knowing whether anything could be done through to relearning how to do basic tasks during recovery. She also shares how she got the drive to push herself physically through her recovery and eventually run a marathon in 2025. Georgia is also a massage therapist and owner of 'Origin Seven Massage' in Mallusk. She is giving away a 90 minute massage to a lucky listener. DM 'massage' on IG (@therunningrules) and follow @origin_seven or simply email alan@therunningrules.com . Entries close end of May 2026. To book a massage slot with Georgia text 07342166422 or go to instagram ( https://www.instagram.com/origin_seven /) or facebook ( https://www.facebook.com/profile.php?id=61574281135285 )

Today's episode is all about reviewing some of the changes I made for the Manchester marathon cycle and analysing which ones worked and which ones I'll throw out. I made quite a few subtle tweaks to training and nutritions, most of which I will probably keep in for the future. However, there were some changes that didn't seem to make a lot of difference and the odd one that backfired. When thinking about changes to your own schedule or routine, it's important to try to identify things that are really going to make a difference and also the ones that you can stick to over a long period of time. Go to ⁠⁠⁠⁠⁠www.therunningrules.com/services⁠⁠⁠⁠⁠ to find out ways you can get help for your next marathon

I said I wouldn't run another marathon this year. That didn't last long. I got the call last Thursday to see if I would be the official 3:15 pacer for the Belfast Marathon and it was too good an opportunity to turn down. In today's episode I relive the entire marathon from how I came to be running it to what our pacing plan was and how it turned out on the day. I found an extra respect for the job pacers do, appreciation for my body holding up a couple of weeks after Manchester and extreme gratitude for being asked, the runners that put their trust in me and the incredible support out on the course. I also talk about how a marathon is never easy and that I always respect the distance and the preparation needed to run well and that anything can happen out there on the day. Go to ⁠⁠⁠⁠www.therunningrules.com/services⁠⁠⁠⁠ to find out ways you can get help for your next marathon