The Running Rules Podcast

1. Episode · Sep 29, 2026

   #191: Masters 5k champion and strength and running coach Stephen Wylie on the importance of strength and massage for all runners! (opens the original)

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   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 t

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2. Episode · Sep 22, 2026

   #190: The Belfast Half Marathon full recap - a mile by mile account of staying patient, using the crowds and some unexpected challenges! (opens the original)

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   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 mas

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3. Episode · Sep 15, 2026

   #189: Half marathon race preparation - how to break down a race, judge conditions and pacing and handle logistics of a big race (opens the original)

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   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,

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4. Episode · Sep 8, 2026

   #188: The gel review show! Testing out different options for fuelling your long runs and races and what to look out for (opens the original)

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   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 selecti

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5. Episode · Sep 1, 2026

   #187: 5 mindset hacks for when it gets tough - what I think about during a hard session or race (opens the original)

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   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

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