The Running Rules Podcast

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 required to even get to the start line, nevermin…

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 running.

I talk about checking in with your 'wh…

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 this week with 5 takeaways for your own training. I…

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 years.

To explain the benefits, what to do to …

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 XC race last Saturday and on a solid week of trai…

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.

To find out more and sign up, please DM me on …

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 having run London, Berlin and Boston and still to run Chic…

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 foul weather, loosened ankles and some reflections…

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 ultimately your race times.

Every wondered why you should d…

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 and how it went and how I feel afterwards. Thank yo…

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 everything you need to execute the perfect marathon.

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 where it should be and fitness is coming back but I'm not…

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 and get the most out of it.

XC is completely diffe…

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 performance at my first XC of the season.

If ther…

My guest today is Chris Kitson of 'Rockstar Runners', a musculo-skeletal therapist and performance coach. We talk about the mechanics of how people get injured and what they can do to rehab an injury…

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 to the first race of the season this Sunday at Ar…

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 counterintuitive. I break down some of the training m…

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 speed sessions, my new spikes (the New Balance X…

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 at mile 25 of a marathon to running aimless laps aro…