Vitamins and minerals can seemingly be a complex topic to get our heads around so I've enlisted the help of a guest expert Kyra Collins. Kyra takes us through what vitamins and minerals are, why they are so important for runners and how we should go about making sure we are getting them all in the right amounts. We also talk about different populations and diets where we may (or may not!) need to be a bit more careful. To connect with Kyra and find out more about her coaching...

Recovery has been top of my mind since completing Manchester marathon 2 weeks ago but I have got a couple of things wrong! In this episode, I talk about recovery on a weekly, monthly and after a big race and why it is important for body and mind. I cover the 3 big areas that I prioritise in recovery for clients and me and also some of the things that I don't put as much emphasis on. If you want to improve in your next race and want personalised help in training, nutrition and...

When thinking about getting faster, we can fall into the trap of thinking we just have to run more or run faster. However, there are so many things to consider when trying to run faster. Some of these things can be directly opposite to how we think we should approach getting faster. A lot are not even to do with the training itself. Today, I give you the top 5 ways to get faster. There will be something in this episode that you can take to improve in your own running and it might be a...

On Sunday I completed my 12th marathon and first as a master's athlete (40+). This episode tells you exactly what it was like going into the race, how the race panned out and what my reflections have been. A marathon is always hard work, especially when you are pushing your limits and you are relying on good training, nutrition, mindset, pacing and conditions on the day. Sometimes, a small thing can help get you to the end. Thank you so much for the support on this chapter of my...

This is part 12 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptly last week when I was diagnosed with a quad strain but a low key week of training with rehab exercises and good nutrition has helped me get back to where I should be in the plan. The day before a marathon is never my favourite day but trying to stay relaxed and not focusing too heavily on tomorrow helps. Today I talk about the shakeout run,...

Diet is very individualistic otherwise we would all be eating the same things! However, certain diet principles can increase your chance of good running performance and better overall wellbeing. In today's episode, I talk about my diet journey from becoming pescatarian at the age of 6 to getting very lax with nutrition in my 20s. In 2018 I became vegetarian and then became a nutritionist and understood how to improve my vegetarian diet. This episode is not only for anyone that...

This is part 11 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptly last week when I was diagnosed with a quad strain but a low key week of training with rehab exercises and good nutrition has helped me get back to where I should be in the plan. A visit to the physio and a call with my coach has set my mind at ease and gently adding load back in has helped build the quad back up to the point that I'm...

Today I have an absolute expert in the topics of London marathon and pacing - Marty Rea. Marty has run London marathon over 20 times pacing 3 hours for the majority of those years. He is this year's 3 hour pacer at London and Belfast marathons. Marty has a marathon personal best of 2:35 and a real passion for proper pacing, using effort levels to gauge intensity and relying on the watch less. We talk about the London marathon course in depth, what to expect on the day and also have...

This is part 10 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. A big long run restored a bit of my confidence but another tough tempo run left me on the physio treatment table. An injury can put a different perspective on everything and in hindsight, maybe you can see it coming. I talk about what brought it on, the prognosis and trying to view the positives when you get an unexpected setback. If there's anything you would like to...

Running watches are an amazing piece of technology compared to what was about when I ran my first marathon but what features do you really need and what should you ignore? In this episode I talk about common watch features such as data fields, workouts and even safety features that you might not be aware of as well as maps, music and solar power which you can pay more for if you need it. I explore the relationship we have with our watches and discuss the things you really need to...

This is part 9 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Two big sessions that felt like failure were actually great learning opportunities when looking back. After a great week last week, I was brought down to earth with a long run that I walked in and a fartlek session that I couldn't keep up with. You can learn a lot from these setbacks though and learn to view them as bumps along the road. I know I need to tighten up on my...

In response to an Instagram question, I discuss the difference between inspiration, motivation and dedication. Can you be inspired to do something difficult and follow it through? Do you need to be motivated all the time or is it all about doing it when you don't want to. I talk about my own inspirations, motivations and also what helps me to stay dedicated to what I am currently training for. If you want to improve in your next race and want personalised help in training, nutrition...

This is part 8 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. A really solid week of training includes a long slow 24 miler, a big tempo session and a medium long pickup run. Confidence can be gained in many different ways and you don't have to smash every long run out of the park. This week I talk about breaking down runs mentally, fuelling more than ever for long runs and tempos, dialling into marathon paces and how weather can...

My guest today is the inspirational Mary Slocum who won gold in the half marathon at the World Masters Championships in 2023 as well as winning the World marathon championships in London in 2022. An Irish record holder in the marathon at F55 and F60 and half marathon at F60, we talk through Mary's early years of running before getting serious and very successful in recent years. Mary is truly inspirational especially for masters runners and people coming to running later on in life...

This is part 7 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. After a tough race last week which didn't quite work out how I wanted it to, it was important to get back to a good solid week of training and also enjoy it. This week, I had a big tempo session on Thursday which was a good confidence booster despite the paces being a little kinder than they will be next week. I also talk about the buzz about the Nike alphafly 3 and...

Today I recap my first road race of 2024 - the Carlingford half marathon which I ran a couple of days previous. I was unsure coming into the race where my fitness was and also how conditions would play out on the day. I also give tips for how to move on after a 'good' or 'bad' performance, what positives I took and what lessons could be learned. I also place the race in the context of the overall training cycle and long term goals and discuss how much value you should place on races and...

This is part 6 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Tomorrow is my warm up half marathon at Carlingford. I'm feeling the pressure a little and my head hasn't completely been in training this week. I talk about being uncertain of where my fitness is having not run a road race since July and a half marathon for a whole year. I'm concerned about the forecasted wind and trying to relieve the pressure on myself but also focusing...

Today we look at one of the most commonly used drugs in the world - caffeine. I unpack what caffeine is and what its effects are, why it can help with endurance performance and some of the drawbacks of it. I also discuss how to consume it and whether it is ethically sound. As with anything new, always test it out in training first and if you have any medical concerns, reach out to your doctor. If you want to improve in your next race and want personalised help in training, nutrition...

This is part 5 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. One week out from my half marathon, it's been another up and down week with some good progression runs but a disaster of a workout in midweek. This week, I talk about cumulative fatigue and how that makes you feel in marathon training, how to combat that with sleep and nutrition, what you can do to try to avoid 'nightmare' sessions and how I got on with 400mg of caffeine...

Today we go very high level and assess whether we are making the most of the present or are we putting things off either through regret that we didn't do them earlier or because we think a better time will present itself. I suggest that there will never be a perfect time and if we are challenging ourselves, we will never feel 100% ready. By having clear priorities and making sure we spend most of out time towards them, we can fit in more than we think. We also look at fear of...

This is part 4 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Holidays can be difficult to navigate with training but also a great chance to motivate yourself to see more whilst away. Sometimes compromises have to be made and we have to be aware of travel fatigue, weather and new surroundings. This week, I talk about why running on travel days can be a bad idea, the power of getting runs done first thing, dialling back paces for...

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @‌therunningrules. I'll be picking the winner on Friday the 16th February. Good luck! Today I focus on the half marathon and talk about why it is an accessible, challenging and rewarding distance. I look at the training and nutrition that is involved, discuss how often you can race and how to break down and...

It's the one year anniversary of the podcast! To celebrate, I'm giving away a free month of coaching to one person. All you have to do is send me a DM with 'FREEMONTH' on instagram @therunningrules. I'll be picking the winner on Friday the 16th February. Good luck! Today's episode is a deep dive into marathon nutrition from a little bit of general nutrition to what to eat before (the carb load), during (gels, drinks, bars, electrolytes, caffeine) and after (recovery). We focus a lot on...

This is part 3 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Having potentially been a bit ambitious in my first week back after Covid, I've tried to get a better balance this week to get me in a place where I can go again next week with the help of my physio and coach. This week, I talk about why dropping a run is not being defeatist, some of the different types of sessions I've had in this week including a 'hybrid' session and a...