Afleveringen
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Stress is something we all have to deal with in different guises but it can be bad for your running and nutrition.
This week I talk about sources of stress including running, why it is detrimental to our overall success and what we can do to overcome it or at least temper it.
I'm very excited to announce that I'll be hosting a free webinar and Q+A on Thursday 21st November at 12:30 GMT on 'How to run your next marathon faster'. To save your spot, go to www.therunningrules.com/marathonpb
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Something fundamental but often overlooked that helps me to perform in my own running is my support network - especially my inner circle.
Louise and the kids are my biggest cheerleaders but I also have my coach Jonny Mellor, my Dad and brothers and am lucky to have lots of running friends, clients and podcast listeners that push me on too.
In this episode, I explore why it's important to have a strong circle and the concepts of 'the sum of the 5 people you spend most time with' and 'plus, equals, minus' - surrounding yourself with teachers, peers and students.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Zijn er afleveringen die ontbreken?
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Still recovering from Chicago marathon a week ago, the time off has given me chance to reflect on what happened and what's next.
Where the last episode was more of a journey of the race weekend itself, today's episode is a broken down list of points that you can use to help you leading up to your next big race.
In this episode I talk about winter vs summer training, doing the things you have on your list soon and how some of the key aspects of training are not the running at all.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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On Sunday, I completed my 4th different world major marathon - Chicago. 3 days later, I still feel a whirlwind of emotion from what was a long weekend of highs and lows.
I'm very grateful to have been able to have had this experience and I talk about what was different this time around from the logistics to the race itself.
There are a lot of reflections to come out of this race to do with how we set goals for a marathon to the execution of pacing and fueling and how we view marathon performances afterwards.
Many thanks to those who made this possible - Louise and the boys, my coach Jonny, the brilliant squad of people I shared this experience with and everyone who supports and follows my journey.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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A quick update on how my prep for Chicago marathon has been going this weekend, my goals and what hasn’t gone exactly to plan!
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I'm in the final week before Chicago marathon and in this episode I tell you about the things that I have been doing to plan for this race and the things that still need to be tinkered with.
Perfect planning starts months in advance so this episode is worth listening to even if you haven't got anything planned until spring!
Other things need to be left until race week so you don't get stressed out going round and round in circles. If you are in the taper period now for a race then there are specific things that you need to have dialled in and others that you can leave until the week of the race.
The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training.
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Following on from last week I talk about motivations for running and how setting PBs might not be as motivating as you think.
I talk about the things that really motivate me with running and how targeting a fast marathon is not currently on my list for next year.
I also reflect on my week of training 3 weeks out from Chicago and how a simple idea from my coach Jonny helped me have a much better session.
The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here for an early bird price to the end of September 2024:
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Today's episode is a reflection of what I've seen in my own training and also clients' training and racing culminating in a big weekend of half marathon racing.
It's important to realise that ups and downs during a training block or even a race or session are normal and that it happens to other people too.
This episode gives you some ideas to help keep the ups and downs in check and to have confidence to move forward with your own training and races.
The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here for an early bird price to the end of September 2024:
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Today we talk about taking the first step in signing up for a marathon all the way through to training for a 200 mile race with my guest Deepak Shukla.
Deepak was born and raised in London but now resides in the Italian countryside. He is founder of multiple businesses including Pearl Lemon, a digital marketing agency employing 75 people globally.
He ran his first marathon in Chicago in 2009. In June, he ran his first 100-mile ultra and is now training for a 200-mile ultra.
To find out more about Deepak go to:
https://deepakshukla.com
and coming soon...
https://pearllemonrunning.com
The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here:
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
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My views on having the headphones in for running has changed but can listening to something help or hinder your running?
In this episode I talk about different ways to hack your running time to take in information from podcasts, radio and learning sites and also how to hack your running sessions with music that will help.
I discuss the pros and cons of having your headphones in on race day and how you may respond differently to the atmosphere in races vs training.
The 21 day marathon mastery email course is available now - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here:
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
The 180 BPM playlists mentioned in the episode are here:
https://music.apple.com/gb/playlist/180-bpm-pop-the-running-rules/pl.u-V9D7mqacB4M8Nd
https://music.apple.com/gb/playlist/180-bpm-alternative-the-running-rules/pl.u-76oNl2mTWEeRYp
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It's that time of season where we start to doubt ourselves ahead of our main autumn marathons and half marathons. We wonder how we're able to run the distance or pace when training runs seem tough.
In this episode I talk about 7 reasons why you should be confident and hopeful going into your target race. Races are not training runs and there are lots of ways to get more out of yourself on race day.
I am launching a 21 day marathon mastery email course - an email every day on nutrition, mindset and execution to get the best out of your training. You can get access here (you'll receive your first day within 48 hours):
https://buy.stripe.com/28o3e02odgF9cTe28o
To book a one off coaching call to prepare for your upcoming race choose a time here:
https://calendly.com/therunningrules/zoom-coaching-call
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My guest on this week's show is the amazing Dr Erin Ayala who shares her personal and professional experience to go deeper into the mental side of endurance running.
Erin is a Licensed Psychologist and Certified Mental Performance Consultant and founder of Skadi Sport Psychology. She is an ironman triathlete and has recently come back to running, training for an ultramarathon.
Today, we talk about self doubt and self criticism, visualisation, stress and how to prepare for success and failure.
Please follow Erin on Instagram @skadisportpsychology and to find out more about her, her services and upcoming courses coming soon, visit the website skadisportpsychology.com
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Today I talk about supplements, approaching them in three different groups to assess whether they are required, or if they even move the needle of performance at all.
I'll go through the supplements I do use but I also urge you to find the supplements that work for you and seek medical advice where appropriate.
Finally, I discuss how the placebo effect can make it seem that supplements work and why you should be wary when people make bold claims about the pros of certain supplements.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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I am just back from Paris where I had the massive privilege of getting to run the Olympic marathon route on the eve of the last day of the games.
It was hot, hilly and a late start coupled with my plan to try to run at an appropriate intensity to set me up for a push towards Chicago marathon in October.
Ultimately I wanted to enjoy every moment and I did (almost!) enjoy every single minute. I talk about my approach, the atmosphere, what it was like out on course and some takeaways for the future.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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Today is the day before I run my first marathon at night here at the Paris Olympics. For the first time there is a mass marathon being run on the same course as the Olympic marathon.
I talk through my preparation and aims for this race along with the challenges of the course and conditions and also placing it in the context of my Chicago marathon training.
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Today is exactly 10 years since my Mum passed away. This episode won't be for everyone. I am no expert on these matters and I believe every situation is different. I can only share my story.
I hope today's episode will pay respect to my Mum and her influence on my life and running whilst helping some of you out there with the loss or illness of a loved one.
Please feel free to reach out to me if you need any support whatsoever. I am not a professional in these matters but certainly here to listen if anyone needs it.
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This episode is based on a question from listener Kevin who asked if I had ever had my VO2 max and lactate threshold tested and whether I would recommend it.
To help answer this question I dive into what the measurements actually are and how they translate to your fitness.
I talk about how you can measure or estimate these things and how you can train them to be 'better'. Finally I answer the question of whether accurate measurements are going to help you improve your running.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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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 on the same route as the olympic marathon!
In this episode I preview the running events and some of the athletes and things to look out for. From the commentators complaining of painfully slow running to teams dropping the baton.
And of course I'll be looking mostly at the marathon which this year has a mass participation race on the same route in the evening of the 10th August. I will be there and I will share my plans for that race.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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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, I cover exactly what each is, how they are connected and why they are important. I'll show you how to measure them and what to with the information.
Finally, I give you the tools and sessions you'll need to improve your running by directly and indirectly focusing on these areas.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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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 recently raced more frequently than I usually do, I'm going to give some insights into why more or less racing could be better for you and why finding enjoyment and purpose in racing is key.
If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see www.therunningrules.com/coaching
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