Last weekend was an emotional rollercoaster for anyone running and me as a coach. Tough conditions made people work even harder for that marathon medal.

Whether the race went as you hoped for or not, it can be easy to have knee-jerk reactions and not objectively assess the race and training as a whole. It can also be tempting to jump into the next marathon or put off another marathon for a long time.

This episode attempts to cut through the emotion and help you objectively assess your race and decide what to do next. No matter what - if you ran at the weekend, you did something special!

With the unseasonably good weather this week, I do a deep dive into the science behind sweating and hydration and its effect on running performance.

In this episode you'll get tips on what to do to know if you are consuming enough fluid and electrolytes on your runs and how to manage this in long races too to avoid big slow downs and mitigate the chances and severity of cramps

Hydration is even more important when the temperatures tick up but as it's very individual too, it can bite you in lower temperatures too if you don't stay on top of it.

I have a few coaching slots available for the autumn but for everyone else there is my new course 26.2 days to master the marathon at ⁠⁠⁠www.therunningrules.com/master-the-marathon where you can learn how to nail your nutrition, master you mindset and excel at execution in your next marathon.