This week it is the 3rd birthday of the podcast! A massive thank you to everyone listening and supporting what I do!

This week I explore why we run through my own journey of someone who would avoid P.E. and games at school to this point where running is a massive part of my life.

When looking back I found that my 'why' changes from time to time but some core things unite all the phases of my running.

I also look at why it is important to know the reason you're doing it and how that can help you when the going gets tough in a workout or race.

Come to the free webinar 'Unlock your next marathon PB' by heading over to www.therunningrules.com/marathonpb to book your place. I'll be talking about the 4 reasons I see people not hit their goals and what you can do about it now at 12:30 on Thursday 19th February!

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

There is so much of a general narrative around how you are past your best once you are in your forties and beyond. For non-elite marathoners which most of us are, I think this is simply untrue.

In this episode I look at why even some elites are still getting better into their forties and how our situation can be much more different.

I look at the progress that we can still make as recreational runners vs elites who have been at a high level for an incredibly long time and how I see people improving in their late fifties and into their sixties.

I also look at how the marathon is not simply a fitness test but a culmination of years of experience at controlling pacing, nutrition and mindset that actually means you have an edge over your younger self.

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

Today's episode is a guide to creating a marathon race fuelling plan. What do you need, why and how much? When are you going to have anything and how are you going to make it happen?

I step through fuelling and hydration and what you need to consider and practice now in your training so that you don't get caught out on race day.

Your plan doesn't need to be overly complicated but if you don't think it through in advance then you risk putting all that training to waste and not getting the outcome you hoped for.

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

Having confidence can be the difference between hitting your goals and missing them but it can be difficult for some of us to build our confidence.

It's also easy for confidence to get knocked by difficult sessions and races or even just by thinking we are stuck at a certain level.

Today's episode covers why confidence is important, how to build it in training and races and some examples of when confidence has pushed me forward or a lack of it has held me back.

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

Today's episode is all about some calculated tweaks I'm making to my training week to try to optimise this training cycle for Manchester marathon.

It can be easy to change too much at once and opt for things that aren't sustainable in the long run. I have also found it difficult to move away from things that have served me well in the past.

So these tweaks hopefully will blend the best of both. Retaining the general philosophy and structure to my week but with a few new ideas and ways to keep me on track with some of the work I find more difficult.

As always, any cycle should begin with keeping what has worked well whilst being open to adding in something new that can help, or sometimes even eliminating things that didn't work.

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

Happy new year! In the first episode of 2026 I go through the reason marathons are a big step up from half marathons. It doesn't mean you should be scared of them but it's certainly important to respect the distance.

There are some things you can get away with a bit more over shorter distances but over the marathon you can get found out. I go through how to make sure you are prepared for the marathon.

This episode is perfect for anyone stepping up to the marathon for the first time or even for anyone who doesn't feel they've got it quite right yet in their previous marathons.

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

In the final episode of 2025, I go back through the year and pull out the highs and lows with the lessons I learnt and will take forward to 2026.

I reveal my race plans for next year and also that I will be joining the NI running show as a speaker in February.

I hope to see a lot of you at the show - to get £3 off your tickets use the code RunningRules at checkout or use the link below: www.eventbrite.com/e/1347804041169/?discount=RunningRules

You can get help with your spring races with the master the marathon course or a one to one coaching at ⁠⁠www.therunningrules.com/services

Thank you for all your support in 2025! Today's episode is a short one reflecting on how busy Christmas can get and to make sure running is enhancing your holiday period and not adding a bigger stress to it.

The days after Christmas can be a good time to get back on track quickly but it's about getting the balance right. This is also a time when I reflect on how lucky I am to have your support for what I do.

Have a wonderful time, look after yourself and keeping running (when you can!)