Today's episode is a recap of the NI Masters XC trials whilst also looking at the work clients are putting in and being a part of the Groomsport 10k.

Whilst the trial was not my main focus for the autumn, it was great to line up again with some great athletes trying to get on the NI team for the upcoming international.

I talk about the different context of the race and performance to my 2023 experience and what I took away from it. Massive congratulations to all who made the team!

I also touch on bicarb and nomio which I have trialled this year and whether I feel like it's made a difference or not and who should try it.

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

My guest on the show this week is Stephen Wylie, founder of Peak Performance in Belfast where he works with 100s of runners, of all levels, across Sports Therapy, Strength and Conditioning, Injury Rehab, Coaching & Sports Massage.

Stephen is an NI Masters 5k champion and team NI bronze medallist with PBs of 15:18 for 5k, 32:08 for 10k, and 71:51 for HM.

We chatted about Stephen's rapid rise in running when he started and some of his highlights before delving into what we all should be doing in terms of strength and conditioning.

To work with Stephen in S&C or massage check out the Peak Performance socials @peak_performance_massage on IG or Facebook

Stephen's run coaching is available at https://www.wylie-runcoach.com/

Today's episode is a personal recap of the Belfast half marathon which took place at the weekend. The weather brought out the crowds to one of the biggest races in the Northern Ireland running calendar.

I talk through the week leading up to the race, what my personal aims were and then a mile by mile account of the course.

As always there were a lot of things that went right and a few things that didn't go to plan which is all part of racing.

Thank you for all the support on the course and a massive congratulations to everyone who completed the half on Sunday!

For support with whatever you have coming up next go to www.therunningrules.com/services to find out how you can get personalised help

This week I delivered an online webinar all about preparing for half marathon race weekend. This episode is the recording of that session.

As I am also preparing for the half marathon, I show how to take the course and break it down into sections and then map that onto pacing bands that make sense for your experience and training.

I also covered the weekend logistics, conditions, the pitfalls to watch out for as well as some mindset and nutrition tips. You can use these to prepare for any race, especially a big half marathon or marathon.

Register your interest for my new group coaching opening soon which will provide you with tailored plans and support through online webinars and Q&A sessions just like this one.

Go to www.therunningrules.com/groupcoaching

Sometimes finding a gel that you like and works for you can be like trying to find a needle in a haystack. There are a lot of options out there and we don't all have the same tastes.

In the last couple of months, I have been trying out more options so that I can recommend (or otherwise!) gels for people with different tastes or needs.

This week, I take you through the gels I've used in the past and some of the newer ones I've tried recently. I look at the things you need to consider when selecting your gels.

Finally I cover the 'extras' you might want to include in your gels such as electrolytes and caffeine, when these can be a good idea and when you might want to have these separately.

To sign up for my half marathon prep webinar on 14th September at 12:30 go to www.therunningrules.com/halfmarathon

This week I am focusing on the mental side of running because it's something that is so important to be able to get the most out of our fitness.

In this episode I break down a recent workout rep by rep to show the things I am thinking about - good and bad - and how this can translate to race day.

From this session analysis, there are 5 tools or techniques that you can apply when faced with your own tough session or race.

The master the marathon course delves deeper into mindset tactics and it's the perfect time to get extra help towards your autumn and winter races. Go to www.therunningrules.com/master-the-marathon

On this week's episode I reflect on how 10 years ago I ran my first sub 90 half marathon on nearly the same course with the help of pacers.

On Sunday, I got the chance for role reversal as I was able to help many reach their first sub 90 minute half marathon at the Antrim Coast half marathon.

I talk about why I enjoy these pacing races so much but how they are also more nerve wracking than my own races. I share how I planned to pace the race, the things that went right and wrong and my general experience of the race and the day.

Massive congratulations to everyone who completed the race on Sunday!

If you need more detailed advice and help planning your nutrition, mindset and race execution, you can learn at your own pace with the 'Master the marathon' course available at ⁠⁠⁠www.therunningrules.com/master-the-marathon⁠

This week's episode is a recap of the Unity 5k in Birmingham, a mass participation event on the European Championships marathon course.

I also look back at the challenges of running on holiday whether it's navigating heat and hills in France, poor sleep in stuffy trains and hotel rooms or different nutrition and training routes.

Finally, I look at some of the performances that stood out from the championships and what we can take from them in our own running and races.

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