The Running Rules Podcast

Today's episode is a chance to listen to November's webinar on 'how to run your next marathon faster' by looking at the 4 biggest mistakes people make and how to avoid them. If you are interested in a live talk or webinar for your running group tailored to the topics you want to hear about, send me a message with your details through instagram or email me. 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 - you can get 50% off your first month before the end of December with code BFAST at checkout.

This is part 3 of a series following my journey from T1 diabetes diagnosis to my next marathon. Today I ran my first proper race effort since diagnosis with a 5k blast at Victoria parkrun. I always think for everyone it is good to benchmark your progress and today was just about getting that first time on the board without any issues. That said, I think we always want a bit more so whilst I'm happy to have got round and posted something fairly decent, there is lots of room for improvement and I'm already thinking ahead to my next attempt. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

On today's episode, I break down what is happening when you get muscle cramps, what the potential causes are and how we can mitigate them. If you've run many marathons in the past, you'll probably be familiar with the sensation and there will be many people out there that swear by certain remedies for cramps. And whilst it's true that some of these things will help, there is a lot more going on than we sometimes think. With the help of a great review paper linked below, I walk through the issues that might lead to cramp and what you can do to reduce the risk and also what we can do in the moment if cramp hits. https://pmc.ncbi.nlm.nih.gov/articles/PMC8775277/ 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

This is part 2 of a series following my journey from T1 diabetes diagnosis to my next marathon. This week I've been learning to let go of control by adding in some faster and longer running sessions that have had a mixed effect on my sugar levels. We've also managed a trip out to a restaurant where I had to guess the carbs and use a split approach to my insulin to try and cover it the best I can. I also have some training tips for this time of year when it can be difficult to get big sessions in through weather, motivation and other commitments. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

My guest today is Neil McCready - 2 times iron man finisher and world triathlon coach and founder of Elevate Triathlon Coaching. We cover all aspects of the sport including how to get started, what gear you need, what training might look like and what other skills you need to be successful. Neil has a wealth of knowledge in the sport and tells us how he built up his swimming from scratch and also how his running has improved even though his specific run training has reduced. You can follow Neil and Elevate Triathlon Coaching on instagram and facebook: https://www.instagram.com/elevatetri.coach/ https://www.facebook.com/profile.php?id=100087958136004 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

This is part 1 of a new series following my journey from T1 diabetes diagnosis to (hopefully!) my next marathon. Following my diagnosis, I wanted to keep going as if nothing had happened but soon realised it might not be that easy. In the last week, I have taken a step back from training to really try to get on top of my nutrition and dosing at baseline and then start to reintroduce training back in. I've also signed up for my first race, the Bohermeen half marathon in March which I'm really excited about. If there's anything you would like to know through this mini-series, please DM me on IG ⁠⁠⁠@therunningrules

Today I talk to someone I regard as having been a key figure in my running success over the last 6 years. Joanne Patterson is a chartered physiotherapist and 3:29 marathoner originally from Belfast, now living in Sydney Australia. In this episode we talk about what the challenges were in Joanne's move to Australia, what strength training she would recommend for runners as a minimum and an insight into bone stress injuries. Joanne was first on the podcast in episode 16. You can listen here: https://open.spotify.com/episode/2nlx9XnIa4pKyOy303lRtK You can follow her journey on instagram https://www.instagram.com/pattersonjoanne/ 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

Two weeks ago I got the biggest curveball in my running journey so far - a diagnosis for type 1 diabetes. Whilst it solves a lot of puzzles that had built up the last couple of months, day to day life just changed forever and what it means for my running is unclear yet. Today I share the story of what happened and what it means, how I found out and how I deal with it in the future. A massive thanks to everyone who has already been in touch and/or helped in any way. Your support is invaluable! I'm still 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

What do you do when the the scope of your challenge changes halfway through? This could happen through illness or injury, qualifying times that get faster or maybe a 7th world major marathon gets added! Spoiler alert, if you hadn't been paying attention, Sydney marathon was added as the 7th world major a couple of weeks ago. Whilst it's obviously great for Sydney and Abbot, some people are upset and disillusioned. In this episode, I give my reaction to the news (or the worst kept secret ever!) and how you can deal with the goalposts moving on what you are trying to achieve. I'm 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

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