The Running Rules Podcast

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

My guest on the podcast this week is the inspirational John McDonnell. John is a running coach and 2:54 marathoner achieved at the age of 55. In 2017 John suffered a stroke and underwent heart surgery to fix an 11mm hole in his heart. His amazing story is documented in his book ‘A Heart for Running’. He has also written training books for beginners and seasoned marathoners alike and now coaches marathoners whilst still running fast times himself. To find out more about John and his coaching go to the website https://jmruncoach.com/ or the achieve running club website https://achieverunningclub.com/ John's books are available on Amazon: https://www.amazon.co.uk/stores/John-McDonnell/author/B0BMQS1YCX

Today's episode is the full story of my third Manchester marathon, 18th overall and first for NI Masters. I learn something new in every race I do and this one was no different. There were definitely a few more ups and downs than expected and I go through both Manchester as a race and my own experience. I also offer thoughts and takeaways for anyone racing a marathon soon or thinking of doing Manchester in the future. Go to ⁠⁠⁠www.therunningrules.com/services⁠⁠⁠ to find out ways you can get help for your next marathon

Today's guest is the brilliant Rob Sillito, co-host of the 'Couch to Coached' podcast. Rob is a mental health nurse who got into running in 2021 and ran his first marathon in 2022 for Parkinson's UK. He started up the 'Couch to Coached' podcast soon after that first marathon with coach Ben and has been joined more recently by fellow marathoner Emma. The whole team will run the Manchester marathon this weekend. In this episode, we talk about what got Rob into running, why he loves it so much and how hosting a running podcast keeps him accountable for his own running. You can search the 'Couch to Coached' podcast on all good platforms and you can follow Rob and the podcast on instagram at: https://www.instagram.com/running_nurse_rob/ https://www.instagram.com/couchtocoached/ To take part in the May 125km challenge for mental health go to: https://www.runthings.co.uk/events/sad-miles-club

Today's episode looks at why running two marathons together isn't an easy thing to do and why a marathon is more than just a training run. With spring marathons right upon us, I also cover tips for a successful taper and why getting to the start line fit and healthy is the most important thing now. Finally I look at how a holiday in the taper period can be challenging in its own way but how it can also be very beneficial. To get my free tapering guide go to www.therunningrules.com/taper Go to ⁠⁠www.therunningrules.com/services⁠⁠ to find out ways you can get help including a one to one race prep call.

Today's guest is the inspirational Tracey Atkinson. Tracey is a 2:55 marathoner, masters runner and mum of 3 who ran 12 races in 12 months in 12 countries in 2025. She got into running after her brain surgery in 2012 and went on to become a European masters medalist and now part of the Puma Project3 team for London 26. She is also co-founder of the NI Rave Run and an author with her first book ‘The Diary of a Mum on the Run’. In this episode we cover how she took up running to be fit for brain surgery, how NI Rave Run has provided a safe and fun space for female runners of all abilities and how she was inspired to run 12 races in 12 months in 12 countries to raise awareness for the charity 'Reach'. Tracey has upcoming book launches: Thursday 16th April - Shankill Library @ 6:30 Saturday 18th April - Ballymena Runners The book 'The Diary of a Mum on the Run' is also available now on Amazon: https://www.amazon.co.uk/Diary-Mum-Run-Tracey-Atkinson-ebook/dp/B0GQJ2NWCT Follow, join or sponsor an NI Rave Run: info@niraverun.com https://www.instagram.com/niraverun/ https://www.tiktok.com/@niraverun https://www.strava.com/clubs/1660582