Explore every episode of the podcast The RunSensible Podcast

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This week, I’m joined by Dhanush as we dive into one of the most important parts of marathon preparation: getting to the start line ready to perform.

We discuss what it actually means to taper for a marathon, how to adjust your training in those final weeks, what to eat, when to eat and what your race day nutrition strategy should look like.

We also answer questions sent in by listeners, covering some of the common challenges and uncertainties runners face in the lead-up to marathon day.

Because marathon preparation isn’t just about the miles you run. It’s also about recovering properly, fuelling your body and giving yourself the best chance of performing on race day.

🎧 Tune in now and get yourself ready for your next marathon!

Why do those niggles seem to appear just as you begin tapering for a marathon?

In this episode of The Run Sensible Podcast, I explore the difference between an injury and a niggle, why aches and pains can suddenly become more noticeable as race day approaches and how stress, fatigue and increased body awareness can influence what you feel.

I discuss how to assess symptoms sensibly, when to modify your training, and when a niggle deserves proper clinical attention.

If you're approaching marathon day and suddenly becoming hyper-aware of every ache, this episode will help you understand what might be happening and how to approach your taper without unnecessary panic.

Remember: don't ignore your symptoms, but don't automatically assume every ache means an injury.

Run sensible, trust your preparation and arrive at the start line ready to go.

The next episode of the Run Sensible Podcast is live and available for download on all platforms.

I’m back in the studio for another online chat with Dhanush and with the Dublin Marathon getting closer, this episode is all about what happens when the marathon starts to hurt.

Why do athletes feel sore and injured during marathon training? What’s the difference between simply “hitting the wall” and experiencing pain? And how should runners understand the aches, fatigue and discomfort that come with pushing their bodies towards 26.2 miles?

We chat about pain, fatigue, injury, the marathon experience and why not every sensation you feel while running means something is wrong.

With Dublin getting closer, there’s plenty to think about for anyone heading towards race day.

In this episode of the Run Sensible Podcast, I sit down with Seamus Flannery to hear the story behind one of the fastest running transformations I’ve come across.

Seamus grew up playing rugby before making the switch to running around the time of the Covid lockdown. He trained for his first marathon and ran a very respectable time for a complete running novice.

Since then, his progression has been rapid.

From 4+ hours, to sub-3:30, to 3:10, and then breaking the 3-hour barrier, Seamus has continued to improve at an impressive rate.

But it sounds like he’s nowhere near finished yet.

We chat about his transition from rugby to running, how his training has evolved, the races and experiences that have shaped his progress, and what might be possible next.

And judging by the conversation, Seamus may only be getting started.

The Berlin Marathon never disappoints and this year’s race gave us plenty to talk about.

I look at the men’s and women’s races, the standout performances from Guye Adola and Tigst Assefa, the incredible dominance of the adidas Adios Pro Evo 3 on the podium, and why big names Sabastian Sawe and Yomif Kejelcha were missing.

I also discuss the latest doping case involving Kenyan marathoner Philemon Kiplimo Kimaiyo and what it tells us about the ongoing challenges facing elite distance running.

A look at the race, the performances, the shoes and some of the bigger stories behind Berlin 2026.

In this episode of the Run Sensible Podcast, I sit down in the studio with Daniel O’Mahony from Ageless VO2 Testing in Dublin to chat all about his training for and experience racing this year’s UTMB.

UTMB is a race that has always intrigued me, so it was great to get a first-hand account of what it’s actually like to train for and take on one of the world’s most famous ultra-trail races.

Daniel talks through his preparation, the demands of the race, what surprised him the highs and lows of the experience, and what it takes physically and mentally to get around UTMB.

A fascinating insight into an event that, until now, I’ve only ever watched from the outside.

Are Carbon Shoes Really Causing Running Injuries?

Carbon-plated shoes have transformed running but are they really responsible for more injuries?

In this episode, I look at why I think we may be blaming the shoe for something that is actually more about training load, recovery and adaptation.

Carbon shoes can make running feel easier and allow us to handle more load but that can also tempt us to run faster, train harder and do more than our bodies are ready to recover from.

I talk about why the shoe itself may not be the problem, but rather what we choose to do when we feel so good wearing it.

Because feeling like you can do more doesn't necessarily mean your body is ready to recover from more.

A conversation about carbon shoes, injury, training load and the importance of giving your body time to adapt.

The next episode of the RunSensible Podcast is live and available, and this time I’m back chatting with Dhanush as we get closer to marathon day.

We had a number of questions emailed in from listeners, so we decided to dedicate this episode to answering them and talking through some of the most important things to consider during the final weeks of marathon preparation.

We discuss the importance of fuelling, how to approach the last six weeks before the marathon and what you should and shouldn’t be trying to achieve during this crucial part of your training.

We also talk about the taper period, why reducing your training can sometimes feel harder than increasing it and how to arrive at the start line feeling fresh rather than carrying weeks of accumulated fatigue.

And finally, we discuss the part of the marathon that everyone knows is coming but nobody can avoid the final 6 miles or 10km.

How do you prepare for it? What should you expect physically and mentally? And how can the work you’ve done in training, along with your pacing and fuelling strategy, help you get through those final miles?

A really practical episode for anyone heading towards a marathon and wondering how to get the best out of the final few weeks.

🎧 Listen in and as always if you have a question you’d like us to answer on a future episode, get in touch.

In this episode of the RunSensible Podcast, I sat down for an online chat with Mark Cahill, another member of what I’ve affectionately started calling the Dublin Marathon Brat Pack!

At just 21 years of age, Mark has already packed an incredible amount into his running journey. From taking on the marathon distance and breaking the 3-hour barrier, to winning a 100km ultra marathon, his progression has been seriously impressive.

We chat about how Mark got into running, how his training has evolved, what motivates him to push himself over increasingly longer distances and what it’s like trying to balance ambition with being a young runner.

It’s a great conversation about racing, training, ultra running, the marathon and where Mark sees his running going next.

Another young Irish runner with plenty of potential and definitely one to keep an eye on!

🎧 Listen in and get to know Mark Cahill and another member of the Dublin Marathon Brat Pack.

In this episode of the Run Sensible Podcast, I sit down with Marcus Neill to chat about his remarkable running journey.

Marcus only started running two years ago, initially running a sub-4-hour marathon before getting more specific with his training and discovering just how much potential he had. That progression eventually saw him run an incredible 2:46 at the Dublin Marathon last year.

Since then, things haven't always gone to plan. Marcus has spent the last few weeks carefully navigating his way back from a bone stress injury, rebuilding his fitness and confidence with the goal of returning to Dublin in a few weeks and having another crack at his PB.

We chat about his rapid progression, what changed when he started training more specifically, the lessons he's learned from injury, and what it takes to come back and chase another big marathon performance.

A great conversation about progression, setbacks, patience and finding out just how far you can take your running.

In this week’s episode of the Run Sensible Podcast, I sit down with Dhanush for another weekly catch-up, looking back at the previous week of training and talking about how our own running is progressing.

We get into all things running, from marathon training and how to improve your marathon time to the specific approach needed to train for a 5K and break the 25-minute barrier.

But we also talk about something that I think holds a lot of runners back: the obsession with finding the next shortcut.

From supplements and gadgets to complicated training methods and the latest “biohacks” there’s always something promising to make us fitter, faster and better with less effort. The reality is that most people haven't consistently executed the simple things that actually work.

We discuss why getting the basics right training consistently, running appropriately, recovering well, getting stronger and giving your body enough time to adapt will usually take you much further than trying to biohack your way to fitness.

Another honest, practical conversation about running, training and what actually works.

In this week's episode of the Run Sensible Podcast, I sit down with Dhanush for a more relaxed catch-up episode after we both spent a couple of weeks away.

Rather than focusing on one specific topic, we chat about everything running how our own training is progressing, what we've learned from our recent experiences and the realities of staying consistent when life gets busy.

We also dive into the importance of cross-training and why activities outside of running can play such a valuable role in improving performance, building resilience, and keeping you healthy for the long term.

I share my own experience of learning to swim at the age of 27, why I decided to take on something completely new and how adding different forms of movement can benefit runners of all levels.

A relaxed conversation about training, consistency, staying curious, and becoming a better athlete beyond just running more miles.

What do Tadej Pogačar riding Alpe d’Huez at around 7 watts per kilogram and two athletes running an official sub-2hour marathon have in common?

A lot more than you might think.

In this episode of the Run Sensible Podcast, I compare Pogačar’s incredible Alpe d’Huez performance with Sabastian Sawe’s 1:59:30 marathon and Yomif Kejelcha’s 1:59:41.

Different sports. Different demands. Different ways of measuring performance but underneath it all is the same thing: an extraordinary aerobic engine, efficiency, durability and the ability to sustain a huge output for a very long time.

But this isn't just a conversation about elite athletes.

I look at what these performances can teach the everyday runner, particularly runners over 40, about building aerobic fitness, training consistently, recovering properly and understanding that fitness isn't about how hard you can train, it's about how much quality work you can consistently absorb and adapt to.

You don't need to run 2:50/km or produce 7 watts/kg to benefit from understanding how the world's best endurance athletes train.

The principles are surprisingly simple.

Build the engine. Build the durability. Train consistently. And give your body enough time to adapt.

Rest Days: Do We Really Need to Stop Completely? What exactly counts as a rest day? In this episode, I’m talking about my approach to rest and recovery, and why I almost never take a complete day off from exercise. For me, a rest day might mean getting out for a relaxed 30–45 minute walk nothing strenuous, just enough to keep the body moving and the fitness ticking over. I don’t usually plan full days with zero exercise. The only time that happens is when life throws a curveball and I simply don’t get the chance to get out and move. I chat about why I prefer active recovery, how I view rest days, and finding a balance between keeping active and listening to what your body needs. And with the Attyhalf Half Marathon coming up next week, I’ll also be talking a little about the race — entries are still open if you fancy joining me! So, are you a complete rest day person, or do you prefer to keep moving? Give it a listen and let me know what you think.

In this episode, I sit down with the incredible Mary O'Donnell for a conversation that goes far beyond running.

We kick things off with the obvious question: why on earth did she run the Dublin Marathon in a pair of jeans? What starts as a funny story quickly turns into a fascinating look at Mary's mindset and her willingness to take on challenges simply because... why not?

From there, we dive into some of her most ambitious adventures, including walking 70km in a single day and taking on a 400km cycle. We explore what drives her to push her limits, how she approaches training for these huge endurance feats, and why embracing the unconventional has become part of who she is.

Mary also opens up about the role social media has played in her journey both the opportunities it has created and the responsibility that comes with sharing her life online.

In one of the episode's most honest moments, Mary speaks candidly about battling an eating disorder as a teenager. She reflects on how that experience shaped her relationship with exercise, food and body image and how it continues to influence the healthy, balanced approach she brings to her fitness goals today.

It's a conversation filled with humour, honesty, resilience and perspective whether you're an endurance athlete, someone navigating your own fitness journey or simply looking for an inspiring story there's something here for you.

What starts with a single kilometre can end in extraordinary places.

In this episode, I sit down with Wynona Grant, whose running journey began with a simple goal: run 1km every evening after work because she was tired of feeling unfit. What started as a small daily habit quickly snowballed into something far bigger than she ever imagined.

Today, Wynona has completed an incredible 93km in a 12-hour window and achieved impressive times at some of the world's most iconic marathons. She shares the mindset shifts, consistency and resilience that transformed her from a reluctant beginner into an accomplished endurance athlete.

Whether you're taking your first steps into running or chasing your next big challenge, this conversation is packed with inspiration and practical insights on the power of showing up, one kilometre at a time.

Follow Wynona on Instagram @wynonagrant

In this episode, Dhanush returns to the podcast to take a deep dive into one of the most popular race distances the half marathon.

Whether you're preparing for your first 21.1km or aiming for a new personal best, we cover everything you need to know to approach race day with confidence.

We discuss how to structure your half marathon training, the key sessions that will have the biggest impact on your performance and how to balance training with recovery to stay healthy throughout your build-up.

We also explore nutrition and fuelling, including what to eat in the days leading up to the race, whether you need carbohydrates during a half marathon, hydration strategies, and how to avoid common fuelling mistakes.

Finally, we break down race week and race day itself from tapering and preparing mentally to pacing your effort, managing your nerves and executing your race plan from the starting line to the finish.

If you've got a half marathon coming up, this episode is packed with practical advice that can help you train smarter, fuel better, and perform at your best on race day.

Enjoy the episode, and if you have questions you'd like us to answer in a future Q&A, send them our way.

In this episode, Dhanush returns to the podcast for the first instalment of our Dublin Marathon Q&A series, where we answer the questions submitted by listeners through Instagram.

With marathon season ramping up, we dive into some of the most common concerns runners have as they prepare for race day. We discuss how to structure marathon training, strategies for staying injury-free throughout a training block, and the key principles of fuelling for performance and recovery.

We also take a closer look at supplements that are frequently discussed in the running community, including electrolytes, creatine, and iron—covering who might benefit from them, when they should be used, and some common misconceptions.

Along the way, we share practical advice, personal experiences, and insights that can help runners of all levels navigate their marathon journey with confidence.

This episode is part of an ongoing Q&A series leading up to the Dublin Marathon, so keep sending in your questions and we'll continue to tackle them in future episodes.

Whether you're chasing a personal best, running your first marathon or simply looking to train smarter, this episode is packed with actionable takeaways to support your training.

Enjoy the episode, and don't forget to share it with a training partner who might find it helpful.

This was a live talk I recorded with Dublin Front Runners on Sunday 14th June 2026

The Enhanced Games promised a glimpse into the future of enhanced human performance. But after all the headlines, controversy and talk of performance-enhancing drugs, what stood out most to me was something completely different.

The athletes weren't suddenly miles ahead of the world's best. If anything, the competition highlighted just how extraordinary elite athletes really are. Talent, dedication, discipline and years of relentless work still matter more than any pharmaceutical advantage.

In this episode, I discuss why I don't have a major issue with the concept of the Enhanced Games, the honesty of a competition where nobody is pretending to be clean, why some athletes deserve credit for chasing the financial opportunity and how the event holds up a mirror to elite sport itself.

Most importantly, I explore what the Enhanced Games revealed about greatness: there are no shortcuts to becoming truly elite.

In this episode, I sit down in the studio with Catherine Harris, better known as RunCoachCath on Instagram, to talk all about her running journey.

From being inspired by her mum in the early days and wondering how on earth people could run 10 kilometres, to going on to win an ultramarathon, Catherine's story is one of perseverance, growth, and a genuine love for the sport.

We chat about the highs, the challenges, the lessons she's learned along the way, and how running has shaped her outlook on life. Catherine shares valuable insights for runners of all levels, whether you're just starting out or chasing your next big goal.

More than anything, Catherine is a fantastic person with a positive and refreshing perspective on both running and life. This is a conversation packed with inspiration, honesty, and plenty of memorable stories.

Enjoy the episode!

For the past year, I’ve been focused on something that most people overlook when it comes to fitness and performance: low aerobic training. In this episode, I talk about why I’ve spent so much time walking, keeping my training at a lower intensity and building a strong aerobic base instead of constantly pushing my body to the limit.

I break down how slowing things down has actually allowed me to improve my endurance, recovery and overall work capacity. By spending the last year building a stronger engine, I’ve noticed that when it’s time to push harder or train at a higher intensity, my body responds far better than it used to. I can handle more workload, recover quicker and stay consistent without burning out.

This episode is about playing the long game understanding that real performance isn’t built overnight, but through patience, consistency, and creating a foundation that can support bigger demands over time. If you’ve ever wondered why walking and easy training matter, or why elite athletes spend so much time training below their maximum effort, this conversation will give you a new perspective on fitness, health, and sustainable progress.

The two-hour marathon barrier has finally fallen.

At the 2026 London Marathon, Sabastian Sawe ran 1:59:30, becoming the first athlete to break two hours in an official race. Just seconds behind him, Yomif Kejelcha also dipped under the barrier in his marathon debut.

It should be one of the greatest moments in the history of distance running.

But the story isn’t that simple.

In this episode we break down the performance, the science, and the controversies surrounding the modern marathon. We explore the dominance of Kenyan distance running and the uncomfortable questions raised by the country’s long list of doping bans. We look at the coaching networks behind elite athletes and the scrutiny they face.

We also dive into the technology revolution transforming endurance sport from carbon-plated racing shoes like the Nike Vaporfly and Adidas Adizero Adios Pro Evo 3 to the fueling strategies pushing human physiology to new limits.

And we revisit the legacy of the controversial Nike Oregon Project and its banned coach Alberto Salazar, whose influence still echoes through elite distance running.

Is the sub-2 marathon the greatest endurance breakthrough of all time — or a symbol of how much the sport has changed?

This episode explores the science, technology, ethics, and trust behind the fastest marathon ever run.

In this episode, I sit down in the studio with Sean Kinane from Health Matters for a deep dive into the science of performance testing.

With over 13 years of experience and more VO₂ max tests conducted than anyone else in the world, Sean has built an unparalleled understanding of how the body responds to exercise under the microscope. Together we unpack the methodology behind VO₂ max and metabolic testing, how the tests actually work and what the numbers truly mean.

We explore the key data points these assessments reveal from aerobic capacity and substrate utilisation to training zones and how athletes, coaches and everyday exercisers can use this information to train smarter, not just harder.

If you've ever wondered what happens in a lab test, how accurate your training zones really are, or how metabolic data can transform your performance and health, this conversation breaks it all down in a practical, accessible way.

You can follow Sean on Instagram @healthmattersire

In this powerful and deeply inspiring episode, I sit down with Helen Ryvar to explore an extraordinary journey of resilience, healing, and rediscovery. After facing profound life challenges, including mental health struggles and the devastating loss of her husband, Helen found herself searching for a way to rebuild her sense of self, her health, and her purpose. What began as a simple step forward through running gradually transformed into something remarkable. Helen went on to complete 1,000 half marathons in 1,000 consecutive days, an achievement that speaks not just to physical endurance but to the strength of the human spirit. In our conversation, Helen shares the raw reality behind the miles: how running helped her reclaim her self-worth, navigate grief, rebuild her mental and physical health and find meaning through movevent and community. This episode is packed with honesty, lived experience and powerful life lessons about perseverance, healing, and the transformative power of putting one foot in front of the other — even when life feels impossible. Whether you're a runner, someone facing your own challenges, or simply looking for inspiration, Helen’s story will stay with you long after the episode ends.

The 2026 London Marathon may go down as one of the greatest races in marathon history. In this episode we break down the stunning performances that redefined what’s possible over 26.2 miles.

Kenya’s Sabastian Sawe made history by running 1:59:30, becoming the first athlete to break the two-hour barrier in official race conditions at the London Marathon. Behind him, Yomif Kejelcha also dipped under two hours, while Jacob Kiplimo completed one of the fastest podiums ever assembled.

On the women’s side, Tigst Assefa delivered a historic run with a women’s-only world record, holding off marathon stars Hellen Obiri and Joyciline Jepkosgei in an incredibly deep race.

We also look at the role of super-shoe technology — including the Adidas Adizero Adios Pro Evo 3 — and how modern racing shoes continue to reshape elite marathon performance.

Finally, we tackle the difficult but important conversation around doping in Kenyan athletics. With historic performances and ongoing anti-doping concerns, how should fans interpret these results, and what does it mean for trust in the sport?

Topics covered:

• The historic men’s race and the first official sub-2 marathon
• Women’s podium and the women’s-only world record
• The super-shoe arms race in elite marathoning
• Doping controversies in Kenyan athletics and the impact on the sport

In this episode we break down one of the fastest and most exciting editions of the Boston Marathon in recent memory. I dive into the elite men’s and women’s races, analyse the podium finishers and look at the incredible performances that defined the day on Boylston Street. I also take a closer look at the shoes worn by the top three men and women  from cutting-edge carbon super shoes to unreleased prototypes and how footwear technology continues to shape the modern marathon. With ideal racing conditions and a helpful tailwind, this year’s race produced blistering times and even a historic course record. I discuss how the wind may have influenced the race, key tactical moments from the elite fields, and some standout statistics from the day. If you’re a fan of marathon racing, running technology, or the history of the Boston Marathon, this is an episode you won’t want to miss.

The next episode of the podcast is live and available for down load on all platforms...

Today I sat down in the studio with Padhraic Maguire to talk about his recent completion of the Marathon des Sables, one of the toughest endurance races on the planet. In this episode, Padhraic takes us inside the journey that led him to the Sahara from the months of preparation and training, to the logistical challenges of taking on a multi-day race across the desert, carrying everything you need on your back.

We dive into the realities of preparing for such an extreme event: balancing training with everyday life, dealing with setbacks, and building the physical and mental resilience required to keep moving when conditions are at their toughest.

Padhraic also shares what it’s actually like out on the course, the heat, the terrain, the camaraderie among runners and the moments that test your limits. It’s a fascinating conversation about dedication, resilience and the power of committing to something that once seemed impossible.

If you’re interested in endurance sport, pushing personal boundaries, or hearing the story behind an incredible achievement, this is an episode you won’t want to miss.

The Skool link: https://www.skool.com/runsensible-4557/about?ref=9a9178f6565e4023b74c066c50480acf 

The next episode of the podcast is now live and available for download on all platforms.

In this episode we recap the 2026 Paris Marathon, breaking down the men’s and women’s races and the standout performances that defined this year’s event. We take a closer look at the podium finishers, the decisive moments in the closing kilometres, and the super shoes many of the elite athletes raced in as carbon-plated technology continues to shape the marathon landscape.

We also discuss the broader storylines coming out of Paris, including what the results might mean for the European marathon scene and how the race unfolded on one of the most iconic courses in the world.

Looking ahead, we preview the upcoming Boston Marathon and what makes the historic course such a unique challenge for elite and amateur runners alike. Finally, we cover the latest news from the London Marathon field, including the withdrawal of Vincent Kipchirchir from the elite roster and what that could mean for the race dynamics.

If you’re following the spring marathon season or simply love the sport of distance running, this episode covers the key results, talking points, and storylines you need to know.

The next episode of the podcast is now live and available for download on all platforms.

In this episode, we explore one of the most important principles in endurance running: consistency and mileage. While workouts and race efforts often get the spotlight, the real physiological adaptations that make runners stronger happen through steady, repeated aerobic training over time.

We dive into how consistent running helps develop the heart as a powerful and efficient pump, increasing stroke volume and cardiac output so more oxygen-rich blood can be delivered to working muscles. We also discuss how regular aerobic training stimulates the growth of new capillary pathways, improving oxygen delivery and waste removal within muscle tissue.

Finally, we look at what may be the most important adaptation of all: the development of mitochondria inside muscle cells. These tiny energy-producing structures allow the body to produce more energy aerobically, improving endurance, efficiency, and long-term metabolic health.

This episode breaks down the science behind why the simple act of running consistently week after week and mile after mile gradually transforms the body into a stronger, more efficient aerobic engine.

If you’ve ever wondered why coaches emphasize easy miles and steady training, this episode explains the physiology behind why those miles truly matter.

In this episode, I sit down for an online conversation with David Abbott (known as @runliftrunlift on X) to talk all things running. We explore some of the principles that often get overlooked in training, including why running slower can actually be one of the best ways to build the endurance needed to run faster.

David shares practical insights on the role of patience and consistency in developing aerobic fitness, and why many runners benefit from spending more time at easier paces. We also dive into the importance of specificity in training making sure your workouts match the demands of your goals and how strength and weight training can support better performance, resilience, and long-term progress as a runner.

Whether you’re new to running or looking to refine your training approach, this conversation offers useful perspectives on building speed, endurance, and durability over time.

The next episode of the podcast is live and available for download on all platforms.

In this episode, I share insights from a recent metabolic and VO₂ max test I completed. These tests provided a detailed look at how my body uses oxygen, how many calories I burn at rest, and what my aerobic fitness really looks like beyond guesswork.

I talk through what the testing process involved — from sitting with a breathing mask during the metabolic test to pushing to maximum effort on the treadmill for the VO₂ max assessment — and explain what these measurements actually mean.

More importantly, I dive into the key insights and takeaways: understanding resting metabolism, what VO₂ max says about cardiovascular fitness and long-term health, and how this kind of data can help guide smarter training and nutrition decisions.

If you're interested in fitness, performance, or simply understanding your body better, this episode offers a behind-the-scenes look at what these tests reveal and the practical lessons that come from them.

Listen now wherever you get your podcasts.

Episode 100 is a special one. Instead of hosting, I handed the microphone to Matt Collins, who stepped in as host and turned the tables on me. After 100 episodes of asking the questions, it was my turn to answer them.

Matt dug into everything from running, injuries and training advice, to the podcast itself and the journey it’s been on since the first episode. Nothing was off limits.

We talk about:

• Whether you can actually make money on social media
• Why my daughter hasn’t been appearing in recent episodes (and the missing Taylor Swift sing-alongs)
• Knowing when a small running niggle is actually something more serious
• When and how physio should be used to support running injuries
• The guests I’ve enjoyed the most and who I’d still love to have on
• What’s tougher: a 100k race or an Ironman?
• My goals for the next 100 episodes of the podcast
• The one run I’d choose if money and logistics were no obstacle
• Whether experienced high-mileage runners really need to stretch after every run
• And my favourite episode so far

It’s a relaxed, honest conversation and a chance to look back on the first 100 episodes while also looking ahead to what’s next.

Thanks to everyone who has listened, shared, and supported the podcast along the way. Episode 100 is for you.

The next episode of the podcast is now live and available for download on all platforms. This week, we’re diving into a hot take that’s been doing the rounds on social media: are you running your easy runs too fast? After seeing an influencer point to a 2:12 marathon runner cruising at 5:00/km and suggesting the rest of us should slow down, I wanted to unpack what’s really going on here. Because while that advice sounds simple and even logical—it completely ignores one crucial factor: training volume. In this episode, we break down why elite runners train the way they do, how their massive weekly mileage changes the purpose of easy running, and why blindly copying their approach might actually be limiting your progress. If you’re a recreational runner juggling training with a busy life, this conversation will help you rethink what “easy” really means, how to get more out of your limited training time, and why moderate effort might be more valuable than you’ve been led to believe. If you’ve ever questioned your pace, felt guilty for not running slow enough, or wondered how to train smarter—not just harder—this episode is for you.

In this episode, we sit down with Mick Clohisey of Raheny Shamrock Athletic Club to dive into the story behind one of Ireland’s most dedicated distance runners.

Mick takes us back to where it all began from his early days getting into running, the ups and downs of developing as an athlete, and the path that eventually led him to the marathon. We talk about the breakthrough moments that shaped his career, the grind of elite training, and what it takes to represent your country on the biggest stage.

The conversation also explores Mick’s experience competing for Ireland at the 2016 Summer Olympics and lining up against the world’s best at the 2017 World Athletics Championships. He reflects on the highs, the challenges, and the lessons learned from racing at the very top level of the sport.

It’s an honest and insightful look at the life of a marathon runner, the sacrifices, the setbacks, and the passion that keeps athletes chasing the next start line.

If you enjoy endurance sport, athletics, or stories from behind the scenes of elite competition, this is one you won’t want to miss.

Instagram: @mickclohisey

Meet Up Time: Wednesday 8am Thursday 9.30am

The next episode of the podcast is live and available for download on all platforms.

In this episode, we break down an incredible weekend of road racing at the Lisbon Half Marathon, where Uganda’s Jacob Kiplimo delivered one of the greatest performances in distance running history with a stunning 57:20 half marathon world record.

We dive into how the race unfolded, the pacing that made the record possible, and what this performance means for the future of the half marathon. We also discuss the shoes worn by the winners, the continued rise of super-shoe technology, and why Lisbon continues to produce some of the fastest times in the sport.

We also look at the wider context in athletics, including the current doping landscape in Uganda and whether performances like this inevitably raise questions in modern distance running.

If you’re interested in elite road racing, world records, running technology, and the big debates shaping endurance sport, this is an episode you won’t want to miss.

In this week’s show, we take you inside the electric atmosphere of the Tokyo Marathon, where blistering pace, dramatic sprint finishes, and cutting-edge “super shoes” defined the first World Marathon Major of the year.

We break down the men’s showdown that saw Tadese Takele defend his title in a nail-biting finish, holding off Geoffrey Toroitich and Alexander Mutiso Munyao in one of the closest podium battles Tokyo has seen in years. On the women’s side, we spotlight Brigid Kosgei and her dominant, record-breaking run, as well as powerful performances from Bertukan Welde and Hawi Feysa.

We also explore the impact of modern racing technology from the adidas Adizero Adios Pro Evo line to the Nike Vaporfly series and what it means for the future of marathon performance. Plus, we look beyond the elites to the tens of thousands of runners who took on the streets of Tokyo, making this year’s race a true global celebration of endurance.

From fast times to fierce rivalries, this episode captures everything that made Tokyo unforgettable. Lace up and press play.

In this episode, I’m diving into one of the most overanalysed topics in running: form. For a long time, I thought perfect technique was the key to becoming faster, more efficient, and injury-proof. I obsessed over cadence, foot strike, arm swing, posture constantly wondering if I was doing it “wrong.”

But over time, my perspective shifted.

In this conversation, I break down what actually matters when it comes to running form and what I’ve stopped overthinking completely. I share the cues that genuinely helped me, the myths I bought into, and why chasing a picture-perfect stride can sometimes do more harm than good.

If you’ve ever filmed yourself running from three different angles, tried to force a forefoot strike, or felt like your stride needed fixing, this episode will help you simplify things. Running form doesn’t need to be complicated and your body might already know more than you think.

Let me know if you’d like a strong title to go with this one as well 🎙️

The next episode of the podcast is live and available for download on all platforms…

In this episode, I sit down with Cillian Moffatt, the youngest Irish athlete ever to qualify for the Ironman World Championship in Kona.

Cillian’s journey to the start line of one of the toughest endurance races in the world is anything but ordinary. He began his athletic career on the hurling fields with Ballyboden St. Enda's, developing the grit, speed and competitive edge that would later define him as an endurance athlete. But when it came time to step away from the game, Cillian found a new outlet, first on the bike, then adding running into the mix.

What started as a way to stay fit quickly evolved into something much bigger. After eventually taking up swimming, Cillian realised he had a rare ability: not just to perform in one discipline, but to bring all three together. In this conversation, we explore how he made the leap from team sport to solo endurance racing, the mindset shift required to chase a world championship start line, and what it takes physically and mentally to earn a place in Kona.

From GAA pitches in Dublin to the world stage of Ironman, this is a story of transition, resilience and discovering where your true strengths lie.

This is one you won’t want to miss.

The next episode of the podcast is live and available for download on all platforms...

In this episode, I’m talking about something every runner experiences but rarely discusses honestly: pain during a run and the panic that can come with it. I share how I used to interpret every ache, tight spot, or sharp sensation as a sign that something was seriously wrong. One twinge could spiral into anxiety, Google searches, and cutting runs short out of fear.

But over time, my mindset changed.

I break down the difference between discomfort and injury, how I learned to stop catastrophising normal training sensations, and why I now see pain as information instead of a verdict. This episode is about experience, resilience, and building confidence in your body, especially when things feel uncertain mid-run.

If you’ve ever wondered, “Should I stop?” or felt your thoughts race faster than your pace, this conversation is for you.

In this episode, I sit down with Michael Burton to unpack one of the most inspiring endurance transformations you’ll hear.

During lockdown, Michael was an out-of-shape former athlete who struggled to run 5km without stopping. What began as a simple attempt to regain some fitness quickly turned into an obsession with progress. He fell in love with the process — the early mornings, the structure, the discipline and before long, he committed to racing an Ironman-distance triathlon.

Crossing that finish line didn’t just mark the completion of a race, it ignited something much bigger. From there, Michael discovered an extraordinary capacity for endurance, going on to take on events most people would consider unimaginable.

We dive deep into triathlon, training methodologies, and the philosophies that shaped his approach from consistency over intensity to embracing discomfort as a teacher. We talk about pain: how to sit with it, how to interpret it, and how it can become a tool rather than something to avoid. Michael shares the mental frameworks that helped him move from barely finishing 5km to thriving in extreme endurance environments.

This conversation is about reinvention, resilience, and what happens when you stop negotiating with your limits — and start chasing them instead.

After 24 years working as a physio with runners, there are things I no longer believe. Early in my career, I was confident about a lot of what causes injury and what makes runners better — perfect technique, muscle imbalances, strict rest when pain appears. But decades of clinical experience, evolving research, and thousands of conversations with runners have reshaped my thinking. In this episode, I reflect on the key things I’ve changed my mind about in running, including: • Why “perfect” running form is often overrated • Why load management matters more than biomechanics • The real role of strength training for runners • Why pain doesn’t always mean damage • How my advice around rest and rehab has evolved • What aging has taught me about performance and durability • Why mindset may be the most powerful performance tool we have This isn’t about being wrong — it’s about growth. If you’re a runner who wants to train smarter, stay durable, and better understand your body, this episode will challenge a few common beliefs and hopefully give you a more balanced, long-term perspective. As always, I’d love to hear your thoughts — what have you changed your mind about in your own running journey?

In this powerful and deeply inspiring conversation, I sit down with Frank Greally, editor of Irish Runner magazine, to explore a lifetime devoted to running. From his early days discovering the sport to becoming one of the most influential voices in Irish athletics, Frank shares the highs, the setbacks, and the defining moments that have shaped his journey. We talk about resilience, purpose and what keeps someone lacing up their shoes decade after decade. Frank opens up about the challenges he’s faced along the way, the lessons learned through adversity, and the unwavering belief that running is about far more than finish lines and personal bests. At the heart of this episode is the power of community. Frank speaks passionately about what running can offer beyond fitness — connection, belonging, identity, and hope. His perspective, forged over a lifetime in the sport, is honest, moving, and full of wisdom for runners of every level. Frank’s story is incredible, to put it lightly — and it’s far from finished. This is an episode about endurance in every sense of the word.

Ep-088 of the podcast is now live and available for download on all platforms. In today’s episode, I sat down in the studio with Ciara Peelo, Irish Olympian sailor and now an accomplished runner. We dive into the trials and tribulations of life as a full-time athlete, the mindset of a fiercely competitive person, and what it really takes to chase excellence across different sports. Ciara opens up about discipline, resilience, identity beyond medals, and how the drive to compete doesn’t disappear when one chapter ends, it just finds a new outlet. A candid, motivating conversation for anyone striving to be better at their craft.

You can follow Ciara on Instagram @p_ciara

Ep-087 of the podcast is now live and available for download on all platforms. Week 1 is all about setting the tone for the journey ahead—without overwhelm, pressure, or burnout. In this episode, we focus on building a strong foundation by learning how to start in a way that’s sustainable, realistic, and aligned with real life. You’ll explore why so many people burn out at the beginning, how to shift from all-or-nothing thinking to consistency, and what it truly means to create habits that last. This episode introduces simple mindset shifts and practical strategies to help you begin gently, build self-trust, and stay committed without exhausting yourself. If you’ve ever felt motivated at the start only to lose momentum days later, this episode is for you. Week 1 is not about doing more—it’s about doing what you can actually maintain. 🎧 Tune in, start small, and lay the groundwork for lasting change.

The next episode of the podcast is now live and available for download on all platforms. In today’s episode, I talk to Ger Prendergast, an extraordinary endurance athlete who recently completed Mission 60, running 60 marathons in 60 consecutive days to raise €60,000 for cancer research. We dive deep into the mindset, resilience, and mental strategies required to keep moving when the body is exhausted and quitting feels like the logical option. Ger shares lessons learned from some of the toughest endurance challenges in the world, including Deca UK, Deca UK Continuous, 52 Ironman races in 52 weeks, 7 marathons on 7 continents in 7 days, Marathon des Sables, the 4 Peaks Challenge, M2M bike, and more. This episode explores the human capacity to endure, the power of purpose and community, and what it truly takes to keep going when the odds are stacked against you. A powerful conversation on grit, discipline, and redefining limits.

Ep - 085 of the podcast is now live and available for download on all platforms…

In today’s episode, I sit down in the studio with Ross Donnelly — better known on Instagram as @ross_onthe_run. We dive into Ross’s inspiring journey and explore how running and social media became powerful tools in transforming his physical and mental health.

Ross opens up about the challenges he’s faced, the lessons he’s learned on the roads and trails, and how sharing his story online has helped him build community, accountability, and purpose. From mindset shifts to marathon goals, this conversation is packed with honesty, motivation, and practical insight for anyone looking to better themselves.

Tune in now for an episode that’s equal parts uplifting, relatable, and full of heart.

The next episode of the podcast is now live and available for download on all platforms!

In this episode, I sit down with John Calabrese, a runner whose journey began not with medals in mind, but as a way to heal. After facing the emotional and financial challenges of divorce, John turned to running as a form of therapyone step at a time. What started as a way to cope has evolved into a lifelong passion, taking him from 5Ks all the way up to grueling 100-mile ultramarathons.

John’s story is one of resilience, growth, and transformation. We talk about how running helped him rebuild his life, find peace, and become a better version of himself.

I hope you enjoy this inspiring and heartfelt conversation.

The next episode of The Run Sensible Podcast is now live and available for download on all platforms!

In this episode, I dive into one of the most overlooked yet crucial aspects of running performance - recovery.

Are you pushing your body too hard without realising it? From constant fatigue and mood changes to stubborn plateaus, subtle signs of overtraining can sneak up on even the most disciplined runners.

In this 20-minute solo deep-dive, you’ll learn: 🏃‍♀️ Why recovery — not training — is where progress really happens 📊 How to interpret data like heart rate variability and recovery scores 😴 The simple science behind better rest, sleep, and nutrition 🧠 Why taking a break can actually make you faster

Whether you’re training for your first 5K or chasing a marathon PR, this episode will help you reset your mindset and embrace recovery as your secret weapon.

🎧 Tune in, take a breath, and remember — running smart starts with resting hard.

The next episode of the podcast is now live and available for download on all platforms. Today, I sat down in studio with Wes O’Brien to talk about his deeply personal and powerful running journey. What began as a simple way to step outside the gym soon became a lifeline—an outlet to cope with the traumatic stress of losing his daughter.

Wes opens up about how running helped him navigate grief, rebuild purpose, and eventually rise to elite levels in the 5K. Yet even after reaching such an incredible standard, his story is far from finished. He now finds himself pursuing a new challenge: learning how to master the marathon, both physically and mentally.

This conversation is emotional, inspiring, and a powerful reminder of how endurance sport can shape us through hardship, resilience, and hope. Wes’s journey is remarkable not only for the races he’s run, but for the strength he’s discovered along the way.

Tune in for a story of healing, perseverance, and the pursuit of something bigger than the finish line.