{"id":1250,"date":"2026-07-16T12:15:11","date_gmt":"2026-07-16T11:15:11","guid":{"rendered":"https:\/\/www.therunningrules.com\/?page_id=1250"},"modified":"2026-09-18T13:35:57","modified_gmt":"2026-09-18T12:35:57","slug":"podcast","status":"publish","type":"page","link":"https:\/\/www.therunningrules.com\/?page_id=1250","title":{"rendered":"Podcast"},"content":{"rendered":"<style>.kb-row-layout-id1250_bc572d-38 > .kt-row-column-wrap{align-content:center;}:where(.kb-row-layout-id1250_bc572d-38 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:center;}.kb-row-layout-id1250_bc572d-38 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-lg, 4rem);row-gap:var(--global-kb-gap-none, 0rem );max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-5xl, 10rem);padding-bottom:var(--global-kb-spacing-3xl, 6.5rem);grid-template-columns:minmax(0, calc(55% - ((var(--global-kb-gap-lg, 4rem) * 1 )\/2)))minmax(0, calc(45% - ((var(--global-kb-gap-lg, 4rem) * 1 )\/2)));}.kb-row-layout-id1250_bc572d-38{background-image:linear-gradient(90deg,var(--global-palette7,#EDF2F7) 65%,var(--global-palette9,#ffffff) 65%);}.kb-row-layout-id1250_bc572d-38 > .kt-row-layout-overlay{opacity:1;}@media all and (max-width: 1024px){.kb-row-layout-id1250_bc572d-38 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-3xl, 6.5rem);padding-bottom:var(--global-kb-spacing-3xl, 6.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id1250_bc572d-38 > .kt-row-column-wrap{padding-top:var(--global-kb-spacing-3xl, 6.5rem);padding-bottom:var(--global-kb-spacing-xl, 4rem);grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1250_bc572d-38 alignfull has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-middle kb-theme-content-width\">\n<style>.kadence-column1250_942d80-07 > .kt-inside-inner-col,.kadence-column1250_942d80-07 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_942d80-07 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_942d80-07 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_942d80-07 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_942d80-07 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_942d80-07{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_942d80-07 > .kt-inside-inner-col{padding-right:0px;flex-direction:column;justify-content:center;}}@media all and (max-width: 1024px){.kadence-column1250_942d80-07{text-align:center;}}@media all and (max-width: 767px){.kadence-column1250_942d80-07 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}.kadence-column1250_942d80-07, .kt-inside-inner-col > .kadence-column1250_942d80-07:not(.specificity){margin-bottom:var(--global-kb-spacing-md, 2rem);}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_942d80-07 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e, .wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e[data-kb-block=\"kb-adv-heading1250_4d5657-5e\"]{margin-top:0px;margin-bottom:var(--global-kb-spacing-lg, 3rem);font-size:var(--global-kb-font-size-xxl, 4rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e[data-kb-block=\"kb-adv-heading1250_4d5657-5e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e[data-kb-block=\"kb-adv-heading1250_4d5657-5e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e, .wp-block-kadence-advancedheading.kt-adv-heading1250_4d5657-5e[data-kb-block=\"kb-adv-heading1250_4d5657-5e\"]{font-size:var(--global-kb-font-size-lg, 2rem);text-align:left!important;}}<\/style>\n<h1 class=\"kt-adv-heading1250_4d5657-5e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading1250_4d5657-5e\">The Running Rules podcast<\/h1>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc, .wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc[data-kb-block=\"kb-adv-heading1250_6f227c-bc\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc[data-kb-block=\"kb-adv-heading1250_6f227c-bc\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc[data-kb-block=\"kb-adv-heading1250_6f227c-bc\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc, .wp-block-kadence-advancedheading.kt-adv-heading1250_6f227c-bc[data-kb-block=\"kb-adv-heading1250_6f227c-bc\"]{text-align:left!important;}}<\/style>\n<p class=\"kt-adv-heading1250_6f227c-bc wp-block-kadence-advancedheading has-theme-palette-4-color has-text-color\" data-kb-block=\"kb-adv-heading1250_6f227c-bc\">Weekly conversations, practical advice, and real stories from runners of all levels. Whether you\u2019re training for your first race or chasing a PB, you\u2019ll find something here to help you improve.<\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns1250_3ee05a-52{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns1250_3ee05a-52 .kt-button{font-weight:normal;font-style:normal;}.kt-btns1250_3ee05a-52 .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns1250_3ee05a-52 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}@media all and (max-width: 1024px){.wp-block-kadence-advancedbtn.kb-btns1250_3ee05a-52{justify-content:flex-start;}}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns1250_3ee05a-52\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn1250_ed28b5-e1.kb-button{width:initial;}.wp-block-kadence-advancedbtn .kb-btn1250_ed28b5-e1.kb-button{font-size:var(--global-kb-font-size-sm, 0.9rem);letter-spacing:1px;text-transform:uppercase;}<\/style><a class=\"kb-button kt-button button kb-btn1250_ed28b5-e1 kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-inherit kt-btn-has-text-true kt-btn-has-svg-false wp-block-button__link wp-block-kadence-singlebtn\" href=\"https:\/\/open.spotify.com\/show\/4HhSSR96RxWgcrcouwRZGz\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"kt-btn-inner-text\">LISTEN NOW<\/span><\/a><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column1250_bec3d5-63 > .kt-inside-inner-col,.kadence-column1250_bec3d5-63 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_bec3d5-63 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_bec3d5-63 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_bec3d5-63 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_bec3d5-63 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_bec3d5-63{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_bec3d5-63 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_bec3d5-63 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_bec3d5-63 inner-column-2\"><div class=\"kt-inside-inner-col\"><style>.kb-image1250_58bf48-60 .kb-image-has-overlay:after{opacity:0.3;border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;}.kb-image1250_58bf48-60 img.kb-img, .kb-image1250_58bf48-60 .kb-img img{border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;object-position:59% 34%;}@media all and (max-width: 767px){.wp-block-kadence-image.kb-image1250_58bf48-60:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-right:0px;margin-left:0px;}}<\/style>\n<figure class=\"wp-block-kadence-image kb-image1250_58bf48-60 size-large kb-image-is-ratio-size\"><a href=\"https:\/\/open.spotify.com\/show\/4HhSSR96RxWgcrcouwRZGz\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><div class=\"kb-is-ratio-image kb-image-ratio-square\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic-1024x1024.jpg\" alt=\"\" class=\"kb-img wp-image-1329\" srcset=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic-1024x1024.jpg 1024w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic-300x300.jpg 300w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic-150x150.jpg 150w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic-768x768.jpg 768w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/07\/Running-Rules-podcast-pic.jpg 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/div><\/a><\/figure>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxl, 5rem);padding-bottom:var(--global-kb-spacing-xxl, 5rem);}.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}.kb-row-layout-id1250_b21705-83 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap{padding-right:var(--global-kb-spacing-4xl, 8rem);padding-left:var(--global-kb-spacing-4xl, 8rem);grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 1024px){.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}@media all and (max-width: 767px){.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap{padding-right:0px;padding-left:0px;grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1250_b21705-83 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1250_b21705-83 alignfull has-theme-palette8-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-3-columns kt-row-layout-equal kt-tab-layout-row kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column1250_fc726e-3e > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-lg, 3rem);padding-right:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);padding-left:var(--global-kb-spacing-lg, 3rem);}.kadence-column1250_fc726e-3e > .kt-inside-inner-col{box-shadow:0px 0px 40px 0px rgba(0, 0, 0, 0.07);border-bottom:6px solid var(--global-palette7, #EDF2F7);}.kadence-column1250_fc726e-3e > .kt-inside-inner-col,.kadence-column1250_fc726e-3e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:60px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_fc726e-3e > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_fc726e-3e > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_fc726e-3e > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_fc726e-3e > .kt-inside-inner-col{background-color:var(--global-palette9, #ffffff);}.kadence-column1250_fc726e-3e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_fc726e-3e{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_fc726e-3e > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_fc726e-3e > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_fc726e-3e\"><div class=\"kt-inside-inner-col\"><style>.kb-count-up-1250_7dec8c-b0 .kb-count-up-title{color:var(--global-palette6, #718096);font-size:var(--global-kb-font-size-md, 1.25rem);padding-bottom:0px;}.kb-count-up-1250_7dec8c-b0 .kb-count-up-title{text-align:center;}.kb-count-up-1250_7dec8c-b0 .kb-count-up-number{color:var(--global-palette3, #1A202C);font-size:var(--global-kb-font-size-xxl, 4rem);line-height:1.2;}.kb-count-up-1250_7dec8c-b0 .kb-count-up-number{margin-bottom:10px;text-align:center;}@media all and (max-width: 767px){.kb-count-up-1250_7dec8c-b0 .kb-count-up-number{font-size:50px;}}<\/style>\n<div class=\"wp-block-kadence-countup kb-count-up-1250_7dec8c-b0 kb-count-up\" data-start=\"0\" data-end=\"3.5\" data-prefix=\"\" data-suffix=\"+\" data-duration=\"2\" data-separator=\"\" data-decimal=\".\" data-decimal-spaces=\"2\"><div class=\"kb-count-up-process kb-count-up-number\"><\/div><div class=\"kb-count-up-title\">Years<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column1250_beb988-a4 > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-lg, 3rem);padding-right:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);padding-left:var(--global-kb-spacing-lg, 3rem);}.kadence-column1250_beb988-a4 > .kt-inside-inner-col{box-shadow:0px 0px 40px 0px rgba(0, 0, 0, 0.07);border-bottom:6px solid var(--global-palette7, #EDF2F7);}.kadence-column1250_beb988-a4 > .kt-inside-inner-col,.kadence-column1250_beb988-a4 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:60px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_beb988-a4 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_beb988-a4 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_beb988-a4 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_beb988-a4 > .kt-inside-inner-col{background-color:var(--global-palette9, #ffffff);}.kadence-column1250_beb988-a4 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_beb988-a4{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_beb988-a4 > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_beb988-a4 > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_beb988-a4\"><div class=\"kt-inside-inner-col\"><style>.kb-count-up-1250_22ccec-6e .kb-count-up-title{color:var(--global-palette6, #718096);font-size:var(--global-kb-font-size-md, 1.25rem);padding-bottom:0px;margin-bottom:0px;}.kb-count-up-1250_22ccec-6e .kb-count-up-title{text-align:center;}.kb-count-up-1250_22ccec-6e .kb-count-up-number{color:var(--global-palette3, #1A202C);font-size:var(--global-kb-font-size-xxl, 4rem);line-height:1.2;}.kb-count-up-1250_22ccec-6e .kb-count-up-number{margin-bottom:10px;text-align:center;}@media all and (max-width: 767px){.kb-count-up-1250_22ccec-6e .kb-count-up-number{font-size:50px;}}<\/style>\n<div class=\"wp-block-kadence-countup kb-count-up-1250_22ccec-6e kb-count-up\" data-start=\"0\" data-end=\"46000\" data-prefix=\"\" data-suffix=\"+\" data-duration=\"2\" data-separator=\",\"><div class=\"kb-count-up-process kb-count-up-number\"><\/div><div class=\"kb-count-up-title\">Downloads<\/div><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column1250_78ab31-51 > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-lg, 3rem);padding-right:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);padding-left:var(--global-kb-spacing-lg, 3rem);}.kadence-column1250_78ab31-51 > .kt-inside-inner-col{box-shadow:0px 0px 40px 0px rgba(0, 0, 0, 0.07);border-bottom:6px solid var(--global-palette7, #EDF2F7);}.kadence-column1250_78ab31-51 > .kt-inside-inner-col,.kadence-column1250_78ab31-51 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:60px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_78ab31-51 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_78ab31-51 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_78ab31-51 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_78ab31-51 > .kt-inside-inner-col{background-color:var(--global-palette9, #ffffff);}.kadence-column1250_78ab31-51 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_78ab31-51{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_78ab31-51 > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_78ab31-51 > .kt-inside-inner-col{border-bottom:6px solid var(--global-palette7, #EDF2F7);flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_78ab31-51\"><div class=\"kt-inside-inner-col\"><style>.kb-count-up-1250_9bec57-8a .kb-count-up-title{color:var(--global-palette6, #718096);font-size:var(--global-kb-font-size-md, 1.25rem);padding-bottom:0px;}.kb-count-up-1250_9bec57-8a .kb-count-up-title{text-align:center;}.kb-count-up-1250_9bec57-8a .kb-count-up-number{color:var(--global-palette3, #1A202C);font-size:var(--global-kb-font-size-xxl, 4rem);line-height:1.2;}.kb-count-up-1250_9bec57-8a .kb-count-up-number{margin-bottom:10px;text-align:center;}@media all and (max-width: 767px){.kb-count-up-1250_9bec57-8a .kb-count-up-number{font-size:50px;}}<\/style>\n<div class=\"wp-block-kadence-countup kb-count-up-1250_9bec57-8a kb-count-up\" data-start=\"0\" data-end=\"180\" data-prefix=\"\" data-suffix=\"+\" data-duration=\"2\" data-separator=\"\"><div class=\"kb-count-up-process kb-count-up-number\"><\/div><div class=\"kb-count-up-title\">Episodes<\/div><\/div>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxl, 5rem);padding-bottom:var(--global-kb-spacing-xxl, 5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1250_e9b3a3-e5 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1250_e9b3a3-e5 alignfull has-theme-palette9-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column1250_975b7d-be > .kt-inside-inner-col,.kadence-column1250_975b7d-be > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_975b7d-be > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_975b7d-be > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_975b7d-be > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_975b7d-be > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_975b7d-be{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_975b7d-be > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_975b7d-be > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_975b7d-be\"><div class=\"kt-inside-inner-col\"><style>.kadence-column1250_10ba3f-b4{max-width:750px;margin-left:auto;margin-right:auto;}.wp-block-kadence-column.kb-section-dir-horizontal:not(.kb-section-md-dir-vertical)>.kt-inside-inner-col>.kadence-column1250_10ba3f-b4{-webkit-flex:0 1 750px;flex:0 1 750px;max-width:unset;margin-left:unset;margin-right:unset;}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col,.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_10ba3f-b4{position:relative;}.kadence-column1250_10ba3f-b4, .kt-inside-inner-col > .kadence-column1250_10ba3f-b4:not(.specificity){margin-bottom:var(--global-kb-spacing-lg, 3rem);margin-left:0px;}@media all and (min-width: 1025px){.wp-block-kadence-column.kb-section-dir-horizontal>.kt-inside-inner-col>.kadence-column1250_10ba3f-b4{-webkit-flex:0 1 750px;flex:0 1 750px;max-width:unset;margin-left:unset;margin-right:unset;}}@media all and (max-width: 1024px){.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.wp-block-kadence-column.kb-section-sm-dir-vertical:not(.kb-section-sm-dir-horizontal):not(.kb-section-sm-dir-specificity)>.kt-inside-inner-col>.kadence-column1250_10ba3f-b4{max-width:750px;-webkit-flex:1;flex:1;margin-left:auto;margin-right:auto;}.kadence-column1250_10ba3f-b4 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_10ba3f-b4\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba, .wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba[data-kb-block=\"kb-adv-heading1250_f4c703-ba\"]{font-size:var(--global-kb-font-size-xl, 3rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba[data-kb-block=\"kb-adv-heading1250_f4c703-ba\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba[data-kb-block=\"kb-adv-heading1250_f4c703-ba\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba, .wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba[data-kb-block=\"kb-adv-heading1250_f4c703-ba\"]{text-align:center!important;}}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba, .wp-block-kadence-advancedheading.kt-adv-heading1250_f4c703-ba[data-kb-block=\"kb-adv-heading1250_f4c703-ba\"]{text-align:center!important;}}<\/style>\n<h2 class=\"kt-adv-heading1250_f4c703-ba wp-block-kadence-advancedheading has-theme-palette-3-color has-text-color\" data-kb-block=\"kb-adv-heading1250_f4c703-ba\">Latest Episodes<\/h2>\n<\/div><\/div>\n\n\n<style>.kb-row-layout-id1250_2edf29-2e > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1250_2edf29-2e > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1250_2edf29-2e > .kt-row-column-wrap{column-gap:var(--global-kb-gap-lg, 4rem);row-gap:var(--global-kb-gap-lg, 4rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:0px;padding-right:var(--global-kb-spacing-xxl, 5rem);padding-bottom:0px;padding-left:var(--global-kb-spacing-xxl, 5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id1250_2edf29-2e > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1250_2edf29-2e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id1250_2edf29-2e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1250_2edf29-2e alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{padding-top:var(--global-kb-spacing-xs, 1rem);padding-right:var(--global-kb-spacing-xxs, 0.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);padding-left:0px;}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col,.kadence-column1250_cb254d-b7 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{background-color:#fafafa;}.kadence-column1250_cb254d-b7 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_cb254d-b7{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_cb254d-b7 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_cb254d-b7\"><div class=\"kt-inside-inner-col\"><ul style=\"padding-top:0;padding-bottom:0;padding-left:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30)\" class=\"has-dates has-excerpts wp-block-rss\"><li class='wp-block-rss__item'><div class='wp-block-rss__item-title'><a href='https:\/\/podcasters.spotify.com\/pod\/show\/therunningrules\/episodes\/189-Half-marathon-race-preparation---how-to-break-down-a-race--judge-conditions-and-pacing-and-handle-logistics-of-a-big-race-e3ornnl' target=\"_blank\">#189: Half marathon race preparation &#8211; how to break down a race, judge conditions and pacing and handle logistics of a big race<\/a><\/div><time datetime=\"2026-09-15T05:00:00+01:00\" class=\"wp-block-rss__item-publish-date\">15th September 2026<\/time> <div class=\"wp-block-rss__item-excerpt\">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 [&hellip;]<\/div><\/li><li class='wp-block-rss__item'><div class='wp-block-rss__item-title'><a href='https:\/\/podcasters.spotify.com\/pod\/show\/therunningrules\/episodes\/188-The-gel-review-show--Testing-out-different-options-for-fuelling-your-long-runs-and-races-and-what-to-look-out-for-e3ogrcj' target=\"_blank\">#188: The gel review show! Testing out different options for fuelling your long runs and races and what to look out for<\/a><\/div><time datetime=\"2026-09-08T07:38:57+01:00\" class=\"wp-block-rss__item-publish-date\">8th September 2026<\/time> <div class=\"wp-block-rss__item-excerpt\">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&#039;t all have the same tastes.In the last couple of months, I have been trying out more options so that I can recommend [&hellip;]<\/div><\/li><li class='wp-block-rss__item'><div class='wp-block-rss__item-title'><a href='https:\/\/podcasters.spotify.com\/pod\/show\/therunningrules\/episodes\/187-5-mindset-hacks-for-when-it-gets-tough---what-I-think-about-during-a-hard-session-or-race-e3o5vmc' target=\"_blank\">#187: 5 mindset hacks for when it gets tough &#8211; what I think about during a hard session or race<\/a><\/div><time datetime=\"2026-09-01T07:47:07+01:00\" class=\"wp-block-rss__item-publish-date\">1st September 2026<\/time> <div class=\"wp-block-rss__item-excerpt\">This week I am focusing on the mental side of running because it&#039;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 &#8211; good and bad &#8211; and how [&hellip;]<\/div><\/li><\/ul><\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36, .wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36[data-kb-block=\"kb-adv-heading1250_2f4628-36\"]{font-size:var(--global-kb-font-size-xl, 3rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36[data-kb-block=\"kb-adv-heading1250_2f4628-36\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36[data-kb-block=\"kb-adv-heading1250_2f4628-36\"] img.kb-inline-image{width:150px;vertical-align:baseline;}@media all and (max-width: 1024px){.wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36, .wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36[data-kb-block=\"kb-adv-heading1250_2f4628-36\"]{text-align:center!important;}}@media all and (max-width: 767px){.wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36, .wp-block-kadence-advancedheading.kt-adv-heading1250_2f4628-36[data-kb-block=\"kb-adv-heading1250_2f4628-36\"]{text-align:center!important;}}<\/style>\n<h2 class=\"kt-adv-heading1250_2f4628-36 wp-block-kadence-advancedheading has-theme-palette-2-color has-text-color\" data-kb-block=\"kb-adv-heading1250_2f4628-36\">noteworthy GUEST Episodes<\/h2>\n\n\n<style>.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-lg, 4rem);row-gap:var(--global-kb-gap-lg, 4rem);padding-top:0px;padding-bottom:0px;}.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap{grid-template-columns:repeat(3, minmax(0, 1fr));}.kb-row-layout-id1250_bfab7b-f6 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}@media all and (max-width: 1024px){.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id1250_bfab7b-f6 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1250_bfab7b-f6 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-3-columns kt-row-layout-equal kt-tab-layout-two-grid kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col,.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_4ff7ac-d2{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_4ff7ac-d2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_4ff7ac-d2\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-image.kb-image1250_784b41-d2:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-bottom:var(--global-kb-spacing-sm, 1.5rem);}.kb-image1250_784b41-d2 .kb-image-has-overlay:after{opacity:0.3;border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;}.kb-image1250_784b41-d2 img.kb-img, .kb-image1250_784b41-d2 .kb-img img{border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;object-position:50% 17%;}@media all and (max-width: 1024px){.wp-block-kadence-image.kb-image1250_784b41-d2:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-right:0px;}}<\/style>\n<figure class=\"wp-block-kadence-image kb-image1250_784b41-d2 kb-image-is-ratio-size\"><a href=\"https:\/\/open.spotify.com\/episode\/4v2dlgoa8VtAD2N7aVCkDc?si=tRG22AmERW-0-q0pK8CtWA\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><div class=\"kb-is-ratio-image kb-image-ratio-land169\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/jonny-mellor.jpg\" alt=\"\" class=\"kb-img wp-image-1536\" srcset=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/jonny-mellor.jpg 800w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/jonny-mellor-300x300.jpg 300w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/jonny-mellor-150x150.jpg 150w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/jonny-mellor-768x768.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/div><\/a><\/figure>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c, .wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c[data-kb-block=\"kb-adv-heading1250_dba9ae-2c\"]{margin-top:0px;font-size:var(--global-kb-font-size-md, 1.25rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c[data-kb-block=\"kb-adv-heading1250_dba9ae-2c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_dba9ae-2c[data-kb-block=\"kb-adv-heading1250_dba9ae-2c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading1250_dba9ae-2c wp-block-kadence-advancedheading has-theme-palette-1-color has-text-color\" data-kb-block=\"kb-adv-heading1250_dba9ae-2c\"><a href=\"https:\/\/open.spotify.com\/episode\/4v2dlgoa8VtAD2N7aVCkDc?si=tRG22AmERW-0-q0pK8CtWA\" target=\"_blank\" rel=\"noopener\">ep100: Jonny Mellor &#8211; Marathon inspiration and insights from an elite 2:09 marathoner and coach<\/a><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76, .wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76[data-kb-block=\"kb-adv-heading1250_c4bcee-76\"]{margin-top:0px;font-size:var(--global-kb-font-size-sm, 0.9rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76[data-kb-block=\"kb-adv-heading1250_c4bcee-76\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_c4bcee-76[data-kb-block=\"kb-adv-heading1250_c4bcee-76\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading1250_c4bcee-76 wp-block-kadence-advancedheading has-theme-palette-3-color has-text-color\" data-kb-block=\"kb-adv-heading1250_c4bcee-76\">On this episode, we talk about Jonny&#8217;s career, insights into how he races and trains for marathons, elite tips for everyday marathoners as well as fitting everything around a young family and running a coaching business.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col,.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_7ac0f3-73{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_7ac0f3-73 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_7ac0f3-73\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-image.kb-image1250_85a705-89:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-bottom:var(--global-kb-spacing-sm, 1.5rem);}.kb-image1250_85a705-89 .kb-image-has-overlay:after{opacity:0.3;border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;}.kb-image1250_85a705-89 img.kb-img, .kb-image1250_85a705-89 .kb-img img{border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;object-position:50% 18%;}@media all and (max-width: 1024px){.wp-block-kadence-image.kb-image1250_85a705-89:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-right:0px;}}<\/style>\n<figure class=\"wp-block-kadence-image kb-image1250_85a705-89 kb-image-is-ratio-size\"><a href=\"https:\/\/open.spotify.com\/episode\/4txhGmNR6axxbRsgZmXruj?si=cqkb_v8LQwCdJyv8i7gJrw\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><div class=\"kb-is-ratio-image kb-image-ratio-land169\"><img loading=\"lazy\" decoding=\"async\" width=\"1644\" height=\"1190\" src=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20.png\" alt=\"\" class=\"kb-img wp-image-1537\" srcset=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20.png 1644w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20-300x217.png 300w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20-1024x741.png 1024w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20-768x556.png 768w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/Screenshot-2026-09-07-at-12.13.20-1536x1112.png 1536w\" sizes=\"auto, (max-width: 1644px) 100vw, 1644px\" \/><\/div><\/a><\/figure>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64, .wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64[data-kb-block=\"kb-adv-heading1250_d5628e-64\"]{margin-top:0px;font-size:var(--global-kb-font-size-md, 1.25rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64[data-kb-block=\"kb-adv-heading1250_d5628e-64\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_d5628e-64[data-kb-block=\"kb-adv-heading1250_d5628e-64\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 class=\"kt-adv-heading1250_d5628e-64 wp-block-kadence-advancedheading has-theme-palette-1-color has-text-color\" data-kb-block=\"kb-adv-heading1250_d5628e-64\"><a href=\"https:\/\/open.spotify.com\/episode\/4txhGmNR6axxbRsgZmXruj?si=cqkb_v8LQwCdJyv8i7gJrw\" target=\"_blank\" rel=\"noopener\">ep163: Dawn Blain &#8211; Training for and running a 12 minute PB at the Tokyo marathon with a 3:08<\/a><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd, .wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd[data-kb-block=\"kb-adv-heading1250_2ad66f-fd\"]{margin-top:0px;font-size:var(--global-kb-font-size-sm, 0.9rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd[data-kb-block=\"kb-adv-heading1250_2ad66f-fd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_2ad66f-fd[data-kb-block=\"kb-adv-heading1250_2ad66f-fd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading1250_2ad66f-fd wp-block-kadence-advancedheading has-theme-palette-3-color has-text-color\" data-kb-block=\"kb-adv-heading1250_2ad66f-fd\">In this episode, we dig into the last couple of years building towards Tokyo marathon where we cover injury setbacks, stepping stone races and representing NI masters at the 2025 international XC.<br><br>Dawn shares her experience of the Tokyo marathon and the things we tweaked in training to level her up in the marathon.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column1250_991d67-ef > .kt-inside-inner-col,.kadence-column1250_991d67-ef > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1250_991d67-ef > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1250_991d67-ef > .kt-inside-inner-col{flex-direction:column;}.kadence-column1250_991d67-ef > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1250_991d67-ef > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1250_991d67-ef{position:relative;}@media all and (max-width: 1024px){.kadence-column1250_991d67-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1250_991d67-ef > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1250_991d67-ef\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-image.kb-image1250_492306-a0:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-bottom:var(--global-kb-spacing-sm, 1.5rem);}.kb-image1250_492306-a0 .kb-image-has-overlay:after{opacity:0.3;border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;}.kb-image1250_492306-a0 img.kb-img, .kb-image1250_492306-a0 .kb-img img{border-top-left-radius:15px;border-top-right-radius:15px;border-bottom-right-radius:15px;border-bottom-left-radius:15px;object-position:35% 14.000000000000002%;}@media all and (max-width: 1024px){.wp-block-kadence-image.kb-image1250_492306-a0:not(.kb-specificity-added):not(.kb-extra-specificity-added){margin-right:0px;}}<\/style>\n<figure class=\"wp-block-kadence-image kb-image1250_492306-a0 kb-image-is-ratio-size\"><a href=\"https:\/\/open.spotify.com\/episode\/0SspP1TKVTIIqZdm8ItoGd?si=1G8ABFyDQA-RmbdaR3YMKg\" class=\"kb-advanced-image-link\" target=\"_blank\" rel=\"noopener noreferrer\"><div class=\"kb-is-ratio-image kb-image-ratio-land169\"><img loading=\"lazy\" decoding=\"async\" width=\"1414\" height=\"2048\" src=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney.jpg\" alt=\"\" class=\"kb-img wp-image-1535\" srcset=\"https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney.jpg 1414w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney-207x300.jpg 207w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney-707x1024.jpg 707w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney-768x1112.jpg 768w, https:\/\/www.therunningrules.com\/wp-content\/uploads\/2026\/09\/norman_mawhinney-1061x1536.jpg 1061w\" sizes=\"auto, (max-width: 1414px) 100vw, 1414px\" \/><\/div><\/a><\/figure>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0, .wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0[data-kb-block=\"kb-adv-heading1250_5f335b-c0\"]{margin-top:0px;font-size:var(--global-kb-font-size-md, 1.25rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0[data-kb-block=\"kb-adv-heading1250_5f335b-c0\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0[data-kb-block=\"kb-adv-heading1250_5f335b-c0\"] img.kb-inline-image{width:150px;vertical-align:baseline;}.wp-block-kadence-advancedheading.kt-adv-heading1250_5f335b-c0[data-kb-block=\"kb-adv-heading1250_5f335b-c0\"] a, a.kb-advanced-heading-link.kt-adv-heading-link1250_5f335b-c0{text-decoration:none;}<\/style>\n<h3 class=\"kt-adv-heading1250_5f335b-c0 wp-block-kadence-advancedheading has-theme-palette-1-color has-text-color hls-none\" data-kb-block=\"kb-adv-heading1250_5f335b-c0\"><a href=\"https:\/\/open.spotify.com\/episode\/0SspP1TKVTIIqZdm8ItoGd?si=1G8ABFyDQA-RmbdaR3YMKg\" target=\"_blank\" rel=\"noopener\">ep48: Norman Mawhinney on how he became British, Irish and World marathon champion in 2023 at the age of 65<\/a><\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f, .wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f[data-kb-block=\"kb-adv-heading1250_b1323f-7f\"]{margin-top:0px;font-size:var(--global-kb-font-size-sm, 0.9rem);line-height:1.2;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f[data-kb-block=\"kb-adv-heading1250_b1323f-7f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading1250_b1323f-7f[data-kb-block=\"kb-adv-heading1250_b1323f-7f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading1250_b1323f-7f wp-block-kadence-advancedheading has-theme-palette-3-color has-text-color\" data-kb-block=\"kb-adv-heading1250_b1323f-7f\">Today&#8217;s guest Norman Mawhinney, has had an incredible year in 2023 becoming not only British, Irish and World marathon champion but also Irish champion at every distance from 5k to marathon.<br><br>We talk about his journey from starting out running as a challenge from a friend at the age of 51 to struggling and then breaking through in the marathon to excelling in 7 marathons in 2023.<\/p>\n<\/div><\/div>\n\n<\/div><\/div><\/div><\/div>\n\n<\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Running Rules podcast Weekly conversations, practical advice, and real stories from runners of all levels. Whether you\u2019re training for your first race or chasing a PB, you\u2019ll find something here to help you improve. Latest Episodes noteworthy GUEST Episodes ep100: Jonny Mellor &#8211; Marathon inspiration and insights from an elite 2:09 marathoner and coach&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-1250","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/pages\/1250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1250"}],"version-history":[{"count":23,"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/pages\/1250\/revisions"}],"predecessor-version":[{"id":1967,"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=\/wp\/v2\/pages\/1250\/revisions\/1967"}],"wp:attachment":[{"href":"https:\/\/www.therunningrules.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}