The Running Rules Podcast
Episodes
#77: Preview of the olympic running events and my own participation at the marathon pour tous in Paris
23 Jul 2024
Contributed by Lukas
The olympics start tomorrow with the main running events starting on the 1st August and I will also be at the olympics running the marathon pour tous ...
#76: The rhythm of running - Cadence and stride length demystified
16 Jul 2024
Contributed by Lukas
Cadence (the number of strides you take per minute) and stride length (the distance you travel in each step) can be misunderstood. In this episode, ...
#75: The Runner's Guide to Racing: Why, when, and how to compete
09 Jul 2024
Contributed by Lukas
Today's solo episode is all about racing - why you should race, when to do it, what races to go for and how to get the best out of them. Having ...
#74: How to be your own running coach following The Running Rules training principles
02 Jul 2024
Contributed by Lukas
Today's episode gives you a step by step guide on how to structure your own training, keeping yourself accountable and tracking progress to get th...
#73: Heat hacks: Hydration and running in hot and humid weather
25 Jun 2024
Contributed by Lukas
With the temperature rising at home and many set to jet off to warmer climes this summer, I look at everything you need to know about running in the h...
#72: Finding your sole mate: A guide to running shoes
18 Jun 2024
Contributed by Lukas
In today's episode I talk about everything to do with shoes - whether you are just starting out or looking to boost your current shoe lineup. I ...
#71: From couch to 5k to Bob Graham finisher with running coach and mountain guide Jenny Bushell
11 Jun 2024
Contributed by Lukas
I had the great pleasure of interviewing Jenny Bushell after the completion of her Bob Graham round. This is a 66 mile route in the Lake District enco...
BONUS episode - CS Lewis 5 mile race recap and lessons
08 Jun 2024
Contributed by Lukas
Last night I ran the CS Lewis 5 mile race. This is a short recap of the race and a few things I tried differently to normal. A big thanks to Victori...
#70: 3:29 marathoner Dawn Blain on how she took 35 minutes off her marathon time in one year
04 Jun 2024
Contributed by Lukas
Today's brilliant guest is Running Rules client Dawn Blain who recently ran 3:29 at London marathon, a 35 minute improvement on her first marathon...
#69: A recap on my first track 5k, a PB after 9 years for Louise and takeaways for training
28 May 2024
Contributed by Lukas
On Friday night, Louise and I raced 5k on the track for the first time ever with differing outcomes! In this solo episode, I talk briefly about what...
#68: Why are you doing this?! Getting through tough situations by focusing on why you are doing it
21 May 2024
Contributed by Lukas
Do you know why you run? The reason might be deeper than you think. It may be multi-faceted. And that's a good thing because knowing that will hel...
#67: Unlocking marathon potential: Philip Ladd's 15 minute marathon PB breakthrough at the 11th attempt
14 May 2024
Contributed by Lukas
Today I interview the older of my two younger brothers, Philip Ladd. Phil is a busy man, being a civil engineer and a father of 3. This episode is per...
#66: Vitamins and minerals for runners with Kyra Collins, marathoner, nutritionist and podcaster
07 May 2024
Contributed by Lukas
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 ta...
#65: The power of recovery and why it is critical to your success
30 Apr 2024
Contributed by Lukas
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 a...
#64: Fast forward - The top 5 ways to become a faster runner
23 Apr 2024
Contributed by Lukas
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...
#63: Manchester marathon recap and reflections - how a tough physical and mental challenge really feels
16 Apr 2024
Contributed by Lukas
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,...
BONUS mini series 3 part 12 - Final preparations - my training for Manchester marathon
13 Apr 2024
Contributed by Lukas
This is part 12 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptl...
#62: How the vegetarian diet has worked for me and how you can find a diet that helps you become stronger and more energised
09 Apr 2024
Contributed by Lukas
Diet is very individualistic otherwise we would all be eating the same things! However, certain diet principles can increase your chance of good runni...
BONUS mini series 3 part 11 - Rehabbing through the taper - Inside story to my marathon preparation
06 Apr 2024
Contributed by Lukas
This is part 11 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. The taper started pretty abruptl...
#61: London marathon and pacing with 3 hour pacer and 2:35 marathoner Marty Rea
02 Apr 2024
Contributed by Lukas
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 fo...
BONUS mini series 3 part 10 - Injury strikes and adds a different perspective - Inside story to my marathon preparation
30 Mar 2024
Contributed by Lukas
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...
#60: Watch what's on your wrist - how to get the most out of your running watch
26 Mar 2024
Contributed by Lukas
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 wh...
BONUS mini series 3 part 9 - How to respond when the going gets tough - Inside story to my marathon preparation
22 Mar 2024
Contributed by Lukas
This is part 9 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Two big sessions that felt like f...
#59: Inspiration, motivation and dedication - which will get you started, keep you going and keep you improving?
19 Mar 2024
Contributed by Lukas
In response to an Instagram question, I discuss the difference between inspiration, motivation and dedication. Can you be inspired to do something dif...
BONUS mini series 3 part 8 - Confidence from time on feet and marathon paced tempos - Inside story to my marathon preparation
15 Mar 2024
Contributed by Lukas
This is part 8 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. A really solid week of training i...
#58: Mary Slocum - World half marathon champion, Irish record holder and 3:07 marathoner on running fast in her sixties
12 Mar 2024
Contributed by Lukas
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 Wo...
BONUS mini series 3 part 7 - Long tempos and super shoes - Inside story to my marathon preparation
08 Mar 2024
Contributed by Lukas
This is part 7 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. After a tough race last week whic...
#57: Carlingford half marathon recap and how to move on from a good or bad race
05 Mar 2024
Contributed by Lukas
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 wher...
BONUS mini series 3 part 6 - Getting back to racing at Carlingford half marathon - Inside story to my marathon preparation
01 Mar 2024
Contributed by Lukas
This is part 6 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Tomorrow is my warm up half marat...
#56: What's the buzz about caffeine? Unpacking the benefits and drawbacks for runners
27 Feb 2024
Contributed by Lukas
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...
BONUS mini series 3 part 5 - Cumulative fatigue - Inside story to my marathon preparation
23 Feb 2024
Contributed by Lukas
This is part 5 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. One week out from my half maratho...
#55: The power of now: overcoming regret and procrastination in running
20 Feb 2024
Contributed by Lukas
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&#...
BONUS mini series 3 part 4 - Training on holiday - Inside story to my marathon preparation
17 Feb 2024
Contributed by Lukas
This is part 4 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Holidays can be difficult to na...
#54: 7 reasons why the half marathon is the BEST race distance!
13 Feb 2024
Contributed by Lukas
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...
#53: How to nail your nutrition for the marathon + first year anniversary giveaway!
06 Feb 2024
Contributed by Lukas
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...
BONUS mini series 3 part 3 - Adapting the plan - Inside story to my marathon preparation
02 Feb 2024
Contributed by Lukas
This is part 3 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Having potentially been a bit am...
#52: Plant-powered perspectives with Neema Black, the non-judgemental vegan
30 Jan 2024
Contributed by Lukas
Plant-based diets continue to become more and more popular and many successful athletes are also vegan. However, many people have questions about the ...
BONUS mini series 3 part 2 - Getting back to some pace - Inside story to my marathon preparation
26 Jan 2024
Contributed by Lukas
This is part 2 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Having missed most of a week trou...
#51: Busting running and injury myths with online physiotherapist and running coach Brodie Sharpe
23 Jan 2024
Contributed by Lukas
My guest today is Brodie Sharpe, an online physiotherapist and running coach based in Melbourne, Australia. He helps runners reduce their risk of inju...
BONUS mini series 3 part 1 - Covid and bad weather - Inside story to my marathon preparation
19 Jan 2024
Contributed by Lukas
This is part 1 of a series following my preparation, training, nutrition and mindset for Manchester marathon 2024. Following a successful end to 202...
#50: The marathon formula - cracking the code on training, nutrition and mindset
16 Jan 2024
Contributed by Lukas
This solo episode is the perfect tonic for the start of your marathon cycle. I aim to give you a head start on your training, nutrition, mindset and p...
#49: Non-runner to Berlin marathon finisher within a year with The Running Rules client Ameesh Shah!
09 Jan 2024
Contributed by Lukas
Today I talk to client Ameesh Shah from London on how he started running and completed his first 5k, 10k, half marathon and marathon within a year. ...
#48: Norman Mawhinney on how he became British, Irish and World marathon champion in 2023 at the age of 65
02 Jan 2024
Contributed by Lukas
Today's guest Norman Mawhinney, has had an incredible year in 2023 becoming not only British, Irish and World marathon champion but also Irish cha...
#47: Starting 2024 the right way - 5 new year's resolutions for your running
26 Dec 2023
Contributed by Lukas
New year's resolutions are sometimes frowned upon because we associate them with fads and things that fall down after a few weeks. However, it'...
#46: The Running Rules Christmas Special - what running gifts, wisdom and jokes could you get from a Christmas cracker?
19 Dec 2023
Contributed by Lukas
In the week leading up to Christmas I take a more light hearted approach by discussing some running items I would like to see in my Christmas cracker....
#45: Staying strong, healthy and fast later in life with running coach and international masters athlete Jacqui Maxwell
12 Dec 2023
Contributed by Lukas
My guest Jacqui Maxwell is an incredible athlete, coach and inspiration to others in Cadence run club which she founded during Covid. Today, we tal...
#44: The 5k formula - a blueprint for a peak performance in your next 5k
05 Dec 2023
Contributed by Lukas
With just one month of the year left, there is still time to put in one last good performance to cap the year off and the 5k is the perfect race to ha...
#43: Strength endurance and speed through nutrition for runners - a deep dive into macronutrients
28 Nov 2023
Contributed by Lukas
This week I dive into more detail about the macronutrients, protein, fat and carbohydrate and how all three are important for runners to help with our...
#42: What are nutrients and why are they important for runners? (Nutrition 201)
21 Nov 2023
Contributed by Lukas
In today's nutrition episode, I talk about what exactly nutrients are and how to get them sufficiently in your diet. I explain the different roles...
#41: The full story and reflections on my first international race!
14 Nov 2023
Contributed by Lukas
Fresh (or not so fresh!) from representing Northern Ireland at the masters international cross country race in Glasgow, I talk about the ups and downs...
BONUS mini series 2 part 4 - My journey to the International Masters XC
10 Nov 2023
Contributed by Lukas
This is part 4 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. I’m in Glasgow ahead of tomorrow’...
#40: How to decide on your running goals for 2024 and beyond
07 Nov 2023
Contributed by Lukas
With autumn races coming to a close and moving into the winter, I start looking ahead to 2024 with suggestions of goals to keep you motivated in your ...
BONUS mini series 2 part 3 - My journey to the International Masters XC
04 Nov 2023
Contributed by Lukas
This is part 3 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. This week I talk about my training th...
#39: Strength for runners 101 with running strength coach Ollie McCarthy
31 Oct 2023
Contributed by Lukas
Strength is so important for runners. But why? It was something I did not do at the start of my running journey but have found it invaluable in recent...
BONUS mini series 2 part 2 - My journey to the International XC
27 Oct 2023
Contributed by Lukas
This is part 2 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. This week I reflect on the Bobby Rea ...
BONUS - How to run your next race the best yet!
26 Oct 2023
Contributed by Lukas
Thank you so much for listening to the podcast. This is a very short minisode to tell you how one-to-one coaching can help your run your best race yet...
#38: Chasing the 6 stars - all you need to know about the world major marathons
24 Oct 2023
Contributed by Lukas
Today I take you through the 6 world major marathons that are on many people's bucket list. I am halfway through my journey to reach all six havin...
BONUS mini series 2 part 1 - My journey to the International XC
20 Oct 2023
Contributed by Lukas
This is part 1 of my journey to the International XC in Glasgow, my first time as part of the NI Masters team. A normal-ish week of training, some f...
#37: Level up your training - 5 undervalued workouts you should be including regularly in your training
17 Oct 2023
Contributed by Lukas
In today's solo episode I talk about some of the undervalued workouts that can be a game changer for your running efficiency, mindset and ultimate...
BONUS mini series part 6 - My road to the NI Masters XC Trials
13 Oct 2023
Contributed by Lukas
This is part 6 of my journey to the Northern Ireland Masters Cross Country Trials. The week after the trial I reflect on the build up to the race an...
#36: Preparation, pacing and PBs: How to execute the perfect marathon
10 Oct 2023
Contributed by Lukas
Following both the women and men's world records in the marathon being shattered recently and on the build up to autumn/fall marathons, I give you...
BONUS mini series part 5 - My road to the NI Masters XC Trials
06 Oct 2023
Contributed by Lukas
This is part 5 of my journey to the Northern Ireland Masters Cross Country Trials. I'm one day away from the trials and my health is nearly wher...
#35: Embracing the muck: Everything you need to know about XC (cross country)
03 Oct 2023
Contributed by Lukas
Today's solo episode gives you all the info and nuance about what XC is, the good points and the bad points and some of my tips to get you through...
BONUS mini series part 4 - My road to the NI Masters XC Trials
29 Sep 2023
Contributed by Lukas
This is part 4 of my journey to the Northern Ireland Masters Cross Country Trials. Today I reflect on a pretty ropey week with illness and a sub par p...
#34: Coming back stronger physically and mentally from injuries with musculo-skeletal therapist and performance coach Chris Kitson
26 Sep 2023
Contributed by Lukas
My guest today is Chris Kitson of 'Rockstar Runners', a musculo-skeletal therapist and performance coach. We talk about the mechanics of how p...
BONUS mini series part 3 - My road to the NI Masters XC Trials
22 Sep 2023
Contributed by Lukas
This is part 3 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about missing sessions when you need to, I look ahead ...
#33: How running slower can help you to get faster
19 Sep 2023
Contributed by Lukas
Slower running has been studied in depth and has proven benefits when it comes to increasing performance and reducing injury risk yet it seems so coun...
BONUS mini series part 2 - My road to the NI Masters XC Trials
15 Sep 2023
Contributed by Lukas
This is part 2 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about how my week of training has gone, my approach to...
#32: My 5 biggest race disasters (and why I still thought I didn't need a coach!)
12 Sep 2023
Contributed by Lukas
I've made more than my fair share of mistakes in races. Today I share 5 of the best (or worst depending on how you look at it!). From collapsing...
BONUS mini series part 1 - My road to the NI Masters XC Trials
08 Sep 2023
Contributed by Lukas
This is part 1 of my journey to the Northern Ireland Masters Cross Country Trials. Today I talk about what it is, why I'm doing it, why now and ho...
#31: How to prepare for and thrive during the menopause transition with nutrition & women’s wellness coach Erica Boys
05 Sep 2023
Contributed by Lukas
Today's episode is about such an important topic for so many as half the population will go through the menopause and many who won't will be a...
#30: 4 years older and 4 minutes faster in the half marathon with very special guest Louise Ladd
29 Aug 2023
Contributed by Lukas
Louise is my better half who is the creative eye behind my social media and my guides. However, she has also rediscovered her love for the running aft...
#29: Rediscovering your running mojo: how to overcome lack of motivation, self doubt and expectations to keep happy, focused and progressing
22 Aug 2023
Contributed by Lukas
In today's solo episode, I define what running mojo is, the factors that can lead to losing it and what we can do to rediscover it. I explain how ...
#28: The Runners Nutrition Playbook: A Nutrition Q&A for Long-Distance Runners
15 Aug 2023
Contributed by Lukas
Today's episode is a solo Q+A on nutrition for runners and marathoners. These are a collection of common questions I have been getting recently fr...
#27: The Road to Success - Gillian McCrory on the journey from 28 minute parkrunner to second at the Belfast marathon in 2:52!
08 Aug 2023
Contributed by Lukas
Today's guest Gillian McCrory is a superstar of the local running scene in Northern Ireland. From taking up running with colleagues at work to doi...
#26: Is running good for weight loss and is weight loss good for running?
01 Aug 2023
Contributed by Lukas
Weight loss and running are somewhat linked but you will hear differing opinions on whether each is good for the other. Many people start running to a...
#25: CBT practitioner and award winning nutritionist Sarah Lacey on mindset for getting started, building confidence, habit building and embracing the suck!
25 Jul 2023
Contributed by Lukas
Today's guest Sarah Lacey is a CBT practitioner and award winning nutritionist. We unpack the mindset and tools like sleep and stress management t...
#24: The 24in24 challenge and how it can teach us to believe we can achieve more
18 Jul 2023
Contributed by Lukas
In 2017 I organised, and ran the 24 in 24 challenge. All 24 parkrun routes in Northern Ireland in 24 hours. I was ill prepared and had no idea whether...
#23: The pros and cons of run coaching vs a free training plan
11 Jul 2023
Contributed by Lukas
In this solo episode I talk about the pros and cons of having a running coach or using a training plan on your own. I have done both myself and they a...
#22: Jenny Bushell on planning and running an epic ultra challenge - the Cumbria Way
04 Jul 2023
Contributed by Lukas
In 2013, my guest Jenny Bushell started running as something to do to get fit. She was never a high sporting achiever in her younger years. She is now...
#21: Former Running Rules client Benny McGeown on running his fastest marathon at 53, 11 years after his first marathon!
27 Jun 2023
Contributed by Lukas
Today's guest Benny McGeown offers a peak behind the curtains at The Running Rules as we discuss his amazing 3:29 performance at Berlin last year ...
#20: Taking on new running challenges with a busy schedule with Helen Geering of Take Flight Nutrition
20 Jun 2023
Contributed by Lukas
Today's guest is the amazing Helen Geering of Take Flight Nutrition. Helen is a long haul pilot, nutrition coach and is taking on her first marath...
#19: Supporting kids' running with coach Tori Williams
13 Jun 2023
Contributed by Lukas
Today I have an amazing guest, coach Tori Williams, founder of the Meraki Run Club and host of the Raising Runners podcast to talk about youth running...
#18: Jargon busting session types
06 Jun 2023
Contributed by Lukas
In today's episode I talk about the different training terms you might see and explain the difference (or not!) of intervals vs fartleks, tempo vs...
#17: 5 mental hacks for tough sessions and races
30 May 2023
Contributed by Lukas
In today's episode I discuss 5 ways in which you can push yourself on both in training and in races with some mental tips and tricks that I use in...
#16: Running injuries with physiotherapist Joanne Patterson
23 May 2023
Contributed by Lukas
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 ...
#15: Nutrition 101 for runners
16 May 2023
Contributed by Lukas
Today's episode is a recap of yesterday's free lunchtime masterclass 'Nutrition 101 for runners'. We discuss the important foundationa...
#14: The 5k episode - from C25k to parkrun to races - how to get started and how to improve
09 May 2023
Contributed by Lukas
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 pa...
#13: To marathon or not to marathon - how to prepare for your next challenge
02 May 2023
Contributed by Lukas
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 ...
#12: Ultra marathons with guest Dr Jonny Ladd
25 Apr 2023
Contributed by Lukas
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...
#11: The Full Boston Marathon Experience!
19 Apr 2023
Contributed by Lukas
The Boston Marathon has been an experience like no other! I go through a bit of the history, the weekend as a whole and the race from start to finish....
#10: Spring Marathons Preview
11 Apr 2023
Contributed by Lukas
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 watchi...
#9: What is the taper? And 7 ways to avoid maranoia!
04 Apr 2023
Contributed by Lukas
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 t...
#8: My favourite and least favourite race distances!
28 Mar 2023
Contributed by Lukas
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? Wha...
#7: Pace, heart rate and effort - what you should track when and why
21 Mar 2023
Contributed by Lukas
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, hea...
#6: Everything you need to know (and more) about energy gels
14 Mar 2023
Contributed by Lukas
To coincide with the start of my 21 day March marathon mastery challenge which focuses on nutrition, mindset and execution for your upcoming spring ma...
#5: Racing a half marathon in your marathon build up
07 Mar 2023
Contributed by Lukas
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...
#4: 7 ways to make running on holiday easier and more productive
28 Feb 2023
Contributed by Lukas
Following my trip away with the kids, I talk about how to prepare, pack, and time your runs on holiday taking into consideration unfamiliar surroundin...
#3: 10 lessons from my 10 marathons
21 Feb 2023
Contributed by Lukas
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 le...
#2: Who is 'The Running Rules'? What 20 years of running can teach us.
14 Feb 2023
Contributed by Lukas
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...