The Running Rules Podcast
By Alan Ladd
The podcast is hosted by me, Alan Ladd, a running coach, nutritionist and 2:46 marathoner from Northern Ireland. I take a holistic approach focusing on training, nutrition, mindset and lifestyle using the experiences of both my coaching clients and me as well as science backed recommendations.
Get your free guide to running faster marathons at www.therunningrules.com/faster-marathon
The Running Rules PodcastMay 23, 2023
#16: Running injuries with physiotherapist Joanne Patterson
Today's episode is with special guest Joanne Patterson, a chartered physiotherapist of 10 years who has worked with a whole range of runners from c25k all the way to professional athletes (and me!). We talk about what injuries are, what can cause them and some ways to mitigate them. A massive thanks to Joanne for her time and knowledge, this is one not to be missed!
I'm now offering 3 ways to work with me to get your training schedule well balanced and manageable.
1. One-to-one coaching - this is my top level service where I work closely with you, providing and adapting a bespoke plan to help you achieve the big goals you have.
2. Club - this is a monthly subscription where you will get access to standalone plans as well as a community of like-minded runners. I will be providing weekly sessions for Q+A or masterclasses with the occasional guest popping in too. This gives you the accountability and support you need to make progress.
3. Plan - you can get a written plan, either with a full zoom consultation to really make a perfect bespoke plan for a particular event or via a questionnaire which will help me guide you to one of my standard plans for your next event.
Please keep checking the coaching page for updates at www.therunningrules.com/coaching or DM me @therunningrules on IG or Facebook or email me at alan@therunningrules.com with the word COACH, CLUB or PLAN to find out more.
In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at alan@therunningrules.com and I'd love to help you wherever you are at.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#15: Nutrition 101 for runners
Today's episode is a recap of yesterday's free lunchtime masterclass 'Nutrition 101 for runners'. We discuss the important foundational concepts on which to build a successful nutritional strategy for your life and your running. It doesn't have to be restrictive and it doesn't have to be difficult!
My new 3 week course "Optimal nutrition for runners" is starting on Monday 29th May.
3 week course on optimal nutrition for runners to build on the foundation concepts in this podcast Private podcast feed with one module per week Connect over WhatsApp for questions Sign up by Sunday 21st May - course starts Monday 29th May £59 for 3 weeks (less than a coffee a day)Get signed up by Sunday 21st May at www.therunningrules.com/optimal-nutrition
In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at alan@therunningrules.com and I'd love to help you wherever you are at.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#14: The 5k episode - from C25k to parkrun to races - how to get started and how to improve
5k is one of my favourite distances and one that I believe is accessible to everyone. It has been made popular with the boom in couch to 5k and the parkrun phenomenon. I recount my own history with the 5k and explore how to get started, continue, improve and vary things up with the 5k.
My free masterclass on nutrition for runners will be on Monday lunchtime (15th May @ 12:30pm UK/Ireland). Sign up at www.therunningrules.com/nutrition101
In May I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at alan@therunningrules.com and I'd love to help you wherever you are at.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#13: To marathon or not to marathon - how to prepare for your next challenge
Following a very successful marathon season for my clients and me and on the 20th anniversary of my very first marathon, I talk about what you should think about before embarking on your first or next marathon. I give a quick rundown of the highlights of the last few weeks and what's in store for the rest of the year.
To celebrate a significant birthday at the weekend I'm offering £40 off the first month of one-to-one coaching with the code 40OFFCOACHING. Go to www.therunningrules.com/coaching to find out more and sign up. If you have any questions about whether it is right for you please DM me @therunningrules on IG or Facebook or email me at alan@therunningrules.com and I'd love to help you wherever you are at.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#12: Ultra marathons with guest Dr Jonny Ladd
In this week's episode, we go the extra mile (pun intended) by talking about ultra marathons with my guest Dr Jonny Ladd with whom I have run 2 of my 4 ultra challenges with. Jonny started his ultra marathon career by running 20 5k loops around his house in Newcastle in 2013. He has also done the Hadrian's wall route as well as organising a 50 mile route between Wheatfields hospice in Leeds and Bolton hospice in 2021 on which I accompanied him on.
We talk about the different mindset, nutrition and outlook when embarking on ultra marathons and why it can be a pursuit for any runner out there.
'The Running Rules Marathon Club' is starting on May 1st, a place to get support and motivation for your upcoming marathons and to learn about better training, nutrition and mindset with weekly live events including masterclasses, guest experts, Q+As and planning and review sessions. Go to www.therunningrules.com/club to find out more and sign up and if you want to avail of the free month by bringing a friend, send me a message with the word 'FRIEND' to therunningrules on IG or Facebook or email me at alan@therunningrules.com
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#11: The Full Boston Marathon Experience!
The 21 day challenge was a huge success and we are backing that up by starting 'The Running Rules Marathon Club' on May 1st, a place to get support and motivation for your upcoming marathons and to learn about better training, nutrition and mindset with weekly live events including masterclasses, guest experts, Q+As and planning and review sessions. Go to www.therunningrules.com/club to find out more and sign up and if you want to avail of the free month by bringing a friend, send me a message with the word 'FRIEND' to therunningrules on IG or Facebook or email me at alan@therunningrules.com
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#10: Spring Marathons Preview
Spring is in the air and that means it is marathon season! Whether you are taking 26.2 miles yourself, helping out marshalling or at an expo or watching at the side or from the comfort of your own home, it's all happening in the next few weeks. I'll be in Boston very shortly to take on Boston marathon for the first time and I have clients at Manchester, London and Belfast marathons all taking place soon. I look back and share my own experiences of each and explain why I'm buzzing for Boston. I also talk about how to get into these marathons for future years.
The 21 day challenge was a huge success and we are backing that up by starting 'The Running Rules Marathon Club' on May 1st, a place to get support and motivation for your upcoming marathons and to learn about better training, nutrition and mindset with weekly live events including masterclasses, guest experts, Q+As and planning and review sessions. Go to www.therunningrules.com/club to find out more and sign up and if you want to avail of the free month by bringing a friend, send me a message with the word 'FRIEND' to therunningrules on IG or Facebook or email me at alan@therunningrules.com
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#9: What is the taper? And 7 ways to avoid maranoia!
With Manchester, Boston, London and Belfast all happening this month, I look at what the taper period is, why it is important and the strange things that can happen during the taper! I also offer 7 ways to navigate through the taper period.
The 21 day challenge was a huge success and we are backing that up by starting 'The Running Rules Marathon Club', a place to get support and motivation for your upcoming marathons and to learn about better training, nutrition and mindset with weekly live events including masterclasses, guest experts, Q+As and planning and review sessions. Go to www.therunningrules.com/club to find out more and sign up and if you want to avail of the free month by bringing a friend, send me a message with the word 'FRIEND' to therunningrules on IG or Facebook or email me at alan@therunningrules.com
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
To see the full study by Barry Smyth and co at UCD mentioned in the episode, go to https://www.frontiersin.org/articles/10.3389/fspor.2021.735220/full
#8: My favourite and least favourite race distances!
There are lots of different race distances out there and they can suit different people at different times. But what is great about each distance? What should you concentrate on next and can you rope your friends and family into running too? Find out how and some more of my ups and downs in this week's episode!
If you're interested in the content from the 21 day marathon challenge that is wrapping up this week, DM me @therunningrules on Facebook or IG or email me at alan@therunningrules.com.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#7: Pace, heart rate and effort - what you should track when and why
We might track lots of metrics when we are running but which of these are important and what should we take notice of and when? I delve into pace, heart rate and effort level and discuss how each can be useful in a different scenario and how they should all come together to give you a better picture of your running.
For the free 5 step guide to a faster marathon, visit www.therunningrules.com/faster-marathon
As always, to get the free marathon guides, nutrition guides and Strava club mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#6: Everything you need to know (and more) about energy gels
To coincide with the start of my 21 day March marathon mastery challenge which focuses on nutrition, mindset and execution for your upcoming spring marathon, this is a deep dive into what you need to know and should look out for in energy gels. I go into what gels are made of and some of the marketing / scientific terms you might see. Then strip it all back to the things that really matter.
If you'd like to get help with a fueling plan for your marathon then it's not too late to join the challenge at www.therunningrules.com/march
As always, to get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#5: Racing a half marathon in your marathon build up
Straight off the back of Carlingford half marathon at the weekend, I break down how the race went for me and talk about whether racing a half marathon is a good idea in the build up to a marathon with some tips to get the best out of your race.
If you want to make the most of your marathon training by nailing down your nutrition, mindset and execution in March, then please check out my 21 day March marathon mastery challenge starting on Monday 13th March. Go to www.therunningrules.com/march for more details and to sign up.
As always, to get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#4: 7 ways to make running on holiday easier and more productive
Following my trip away with the kids, I talk about how to prepare, pack, and time your runs on holiday taking into consideration unfamiliar surroundings and weather. If you would like the 'Runner's packing list' courtesy of my wife Louise (www.instagram.com/prettylittledocs), just email me or DM me the word 'PACKING' and I'll send it through.
To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#3: 10 lessons from my 10 marathons
I walk through each of the 10 marathons I've run from the Belfast marathon in 2003 to London marathon in 2022, pulling out the lessons I've learnt from each one and distilling them down to 5 areas: training, nutrition, mindset, pacing and preparation.
You'll see how in the marathon, it's possible to get good days after a not so good training cycle, bad days after a great training cycle and sometimes, everything lines up for a great performance.
To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#2: Who is 'The Running Rules'? What 20 years of running can teach us.
In this episode, I introduce myself so you can get a flavour of my background, what has influenced me and how some of the things I've been through might help in your running journey. I'd love to know if any of my story resonates with you.
To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.
#1: What are the rules of running?
In the very first episode, I (your host Alan Ladd) discuss whether there are really any 'rules' for running or just good principles and I cover the four pillars that are vital for your success as a runner: training, nutrition, mindset and execution.
To get the free marathon guides, nutrition guides and pacing calculators mentioned, please visit www.therunningrules.com/freebies.
For more information on coaching services designed to get you faster, further and stronger straight away, see www.therunningrules.com/coaching or book a free consultation via the website.