Insights from recent episode analysis
Audience Interest
Podcast Focus
Publishing Consistency
Platform Reach
Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Total monthly reach
Estimated from 10 chart positions in 10 markets.
By chart position
- 🇬🇧GB · Running#1805K to 30K
- 🇦🇺AU · Running#1865K to 30K
- 🇨🇦CA · Running#2005K to 30K
- 🇮🇳IN · Running#2430K to 100K
- 🇧🇷BR · Running#1131K to 10K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
24K to 108K🎙 ~2x weekly·204 episodes·Last published yesterday - Monthly Reach
Unique listeners across all episodes (30 days)
49K to 215K🇮🇳47%🇬🇧14%🇦🇺14%+7 more - Active Followers
Loyal subscribers who consistently listen
19K to 86K
Market Insights
Platform Distribution
Reach across major podcast platforms, updated hourly
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
From 17 epsHost
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Recent episodes
#177: The marathon pre plan checklist - how to start planning for a perfect autumn race!
Jun 23, 2026
Unknown duration
#176: Overcoming race nerves, setting process goals and finding flow activities - what other hobbies can teach us
Jun 16, 2026
Unknown duration
#175: Swansea half marathon race recap - running for the team, controlling the race and navigating public transport!
Jun 9, 2026
1h 24m 02s
#174: How to run faster! What's technically going on and what variables can you 'hack' for better performance
Jun 2, 2026
54m 33s
#173: Set up your summer and autumn training with the 'pyramid of training importance'
May 27, 2026
46m 04s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/23/26 | #177: The marathon pre plan checklist - how to start planning for a perfect autumn race! | Today's episode is all about laying the foundations of a good marathon training block by thinking about and planning some of the things that we might leave too late.Whilst it's too early to worry about very minute details of the race weekend or get those specific marathon workouts in right now, it is worth thinking about some of the big things on marathon weekend and also reflect on any of the things you'd like to change this time around.This is how the master the marathon course starts. It takes you through nutrition, mindset and pacing as well as some of the things outside of running that can help towards your marathon.To find out more and sign up, go to www.therunningrules.com/master-the-marathon and for a limited time you can also avail of a free marathon plan | — | ||||||
| 6/16/26 | #176: Overcoming race nerves, setting process goals and finding flow activities - what other hobbies can teach us | This week I've been reflecting on how nerves show up on race day and how similar situations in other walks of life may be similar or not.Whilst a few nerves are good as they show you care, you don't want to be overcome with nerves for a big event and run the risk of not performing at your best.I recently pushed myself out of my comfort zone and joined an orchestra for the first time in 23 years. I explain how it has helped me to have something else to focus on and look at the parallels with running.To suggest topics for upcoming episodes, message me on IG @therunningrules or email alan@therunningrules.com | — | ||||||
| 6/9/26 | #175: Swansea half marathon race recap - running for the team, controlling the race and navigating public transport!✨ | race recapSwansea half marathon+3 | — | — | Northern IrelandSwansea | Swansea half marathonNorthern Ireland+3 | — | 1h 24m 02s | |
| 6/2/26 | #174: How to run faster! What's technically going on and what variables can you 'hack' for better performance✨ | running speedcadence+3 | — | The Running Rules Podcastwww.therunningrules.com/coaching | — | running fastercadence+3 | — | 54m 33s | |
| 5/27/26 | #173: Set up your summer and autumn training with the 'pyramid of training importance'✨ | trainingrunning+4 | — | InstagramThe Running Rules | — | training importancerunning training+3 | — | 46m 04s | |
| 5/19/26 | #172: Running a marathon following a brain tumour and the benefits of massage with 'The Running Rules' client Georgia Sherwood✨ | brain tumourmarathon running+4 | Georgia Sherwood | Origin Seven Massage | Mallusk | brain tumourmarathon+7 | — | 1h 17m 46s | |
| 5/12/26 | #171: What training and nutrition changes worked and what didn't in my last marathon cycle✨ | marathon trainingnutrition changes+3 | — | — | Manchester | marathontraining changes+3 | — | 1h 09m 38s | |
| 5/5/26 | #170: What just happened?! What it was like to be the official 3:15 pacer at the Belfast Marathon!✨ | pacingmarathon experience+3 | — | — | Belfast | Belfast Marathonpacer+3 | — | 1h 41m 37s | |
| 4/28/26 | #169: 2:54 at 55 - John McDonnell, marathoner and running coach on recovering from stroke and running faster as a masters athlete✨ | marathon runningstroke recovery+3 | John McDonnell | A Heart for Runningjmruncoach.com+2 | — | marathonrunning coach+3 | — | 1h 22m 27s | |
| 4/21/26 | #168: The Manchester marathon full recap!✨ | marathon recaprunning experience+3 | — | — | Manchester | Manchester marathonrunning+3 | — | 1h 37m 03s | |
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| 4/14/26 | #167: 'Couch to Coached' podcast co-host Rob Sillito on marathons, mental health and podcasting✨ | marathonsmental health+3 | Rob Sillito | Couch to CoachedParkinson's UK+2 | — | Couch to Coachedmarathon+3 | — | 1h 22m 44s | |
| 4/7/26 | #166: The challenges of tapers, holidays and running two marathons close together✨ | taperingmarathon training+3 | — | tapering guideThe Running Rules Podcast+1 | — | marathontapering+5 | — | 55m 48s | |
| 3/31/26 | #165: Tracey Atkinson author of 'The Diary of a Mum on the Run', co-founder of NI Rave Run and 2:55 marathoner on a year long challenge: 12 races in 12 months in 12 countries✨ | marathon runningfemale empowerment+3 | Tracey Atkinson | NI Rave RunPuma Project3+2 | — | marathonrunning+7 | — | 1h 18m 01s | |
| 3/24/26 | #164: The full Rome marathon recap! Pizza, pacing and PBs with my brothers on the cobbles and riverside of Rome✨ | Rome marathonrace recap+3 | — | — | Rome | Rome marathonmarathon recap+3 | — | 1h 21m 08s | |
| 3/17/26 | #163: Dawn Blain - Training for and running a 12 minute PB at the Tokyo marathon with a 3:08✨ | marathon trainingpersonal best+3 | Dawn Blain | — | Tokyo marathonLondon marathon+1 | Tokyo marathonpersonal best+3 | — | 1h 37m 04s | |
| 3/10/26 | #162: 5 mental pitfalls to avoid in a marathon training cycle including bad sessions / races, comparison syndrome and not feeling ready✨ | marathon trainingmental pitfalls+3 | — | www.therunningrules.com | — | marathontraining cycle+3 | — | 1h 00m 48s | |
| 3/3/26 | #161: Operation Ironwoman with Emily Bond - from leg surgery to tackling every UK Ironman race in one season✨ | endurance sportsIronman+3 | Emily Bond | operationironwomanGoFundMe | — | Ironmanendurance+5 | — | 1h 08m 23s | |
| 2/24/26 | #160: The Ladds take on Rome - catching up with brothers Jonny and Phil on training for marathons with a busy lifestyle✨ | marathon trainingsibling rivalry+4 | Jonny LaddPhil Ladd | Master the marathonwww.therunningrules.com | Rome | marathontraining+5 | — | 1h 14m 42s | |
| 2/17/26 | #159: Simple everyday fuelling for runners - what to pay attention to and how to avoid overwhelm✨ | nutrition for runnersfuelling strategies+3 | — | www.therunningrules.com | — | running nutritionfuelling+3 | — | 53m 43s | |
| 2/10/26 | #158: Why do we run? - A deep dive into physical and mental health, challenges and inspiration | 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 | — | ||||||
| 2/3/26 | #157: You're not too old yet! Shutting out the narrative that you are past your best | 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 | — | ||||||
| 1/27/26 | #156: How to create an effective marathon fuelling plan - what you need, why and how much | 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 | — | ||||||
| 1/20/26 | #155: How to build confidence for your next big race using mindset, training and smaller races | 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 | — | ||||||
| 1/13/26 | #154: 5 tweaks I'm making to my training schedule to push my marathon time down in 2026 | 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 | — | ||||||
| 1/6/26 | #153: Why a marathon is more than doubly harder than a half marathon and what you can do to prepare yourself | 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 | — | ||||||
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Chart Positions
10 placements across 10 markets.
Chart Positions
10 placements across 10 markets.