The RunSensible Podcast

runsensible

The RunSensible Podcast is your go-to weekly show for all things running. Each episode dives into different aspects of the running world, covering training techniques, workout strategies, injury prevention, and overall fitness. Whether you're a beginner or a seasoned runner, you'll find valuable insights to help improve your performance and stay motivated. The podcast explores a wide range of running modalities, from long-distance endurance to speed training and recovery. Join us every week as we share practical advice, expert tips, and personal experiences to support your running journey and help you become a smarter, healthier, and more effective runner.

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32 episodes
a few times a week
Avg 36 min
English

Episodes 32

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#134
Wednesday · 13 min
New York Marathon 2026
The next episode of the podcast is live and available for download on all platforms! This week, we're looking back on the 2026 New York City Marathon and what a race it was! From Andreas Almgren's incredible marathon debut and victory in the men's race to a dramatic sprint finish in the women's race, there was plenty to talk about. We explore the podium performances, the athletes' finishing times, the latest super shoes from Nike, Adidas and On, and some fascinating stories from both the elite and wheelchair races. As always, we look beyond the results to discuss what everyday runners can learn from the world's best and whether the latest racing technology really makes a difference for recreational runners. Whether you're chasing a PB, preparing for your next marathon or simply love running, this one's for you. 🎧 Tune in and let me know what you thought of the race! #RunSensible #NYCMarathon #MarathonRunning #RunningPodcast #RunSensiblePodcast
#133
Tuesday · 30 min
Dublin Marathon: Race Day Reflections & What Comes Next?
The next episode of the Run Sensible Podcast is live! Dhanush and I sit down to reflect on the Dublin Marathon, discussing how I got on during the big day, the highs and lows of race day, and some of the lessons learned along the way. We also look at what comes next for runners after the marathon. How should you approach training in the days and weeks ahead? When should you start running again? And how do you rebuild towards your next goal without rushing the recovery process? Whether you ran Dublin, supported someone on the day, or are already thinking about your next race, there's plenty to take away from this conversation. Available now on all podcast platforms.
#132
October 31 · 14 min
Chicago Marathon 2026: Historic Performances, Podium Results & The Super Shoe Wars
The next episode of the RunSensible Podcast is live and available for download on all platforms! This week, we're recapping the 2026 Chicago Marathon! 🏃‍♂️ We discuss: 🏆 The men's and women's podium finishes and times 🔥 Amos Kipruto's incredible victory 📈 A historic women's race with three athletes finishing under 2:15 👟 The latest super shoes from Adidas, Nike and Under Armour 🤯 Some fascinating performances, records and stories from the race 💡 What everyday runners can learn from the world's best We also explore the ever-evolving world of super shoes and ask whether the latest technology really makes a difference for recreational runners. Whether you're chasing a PB or simply love the sport, there's plenty to take away from this year's Chicago Marathon. 🎧 Listen now and let me know what you thought of the race! #RunSensible #ChicagoMarathon #MarathonRunning #RunningPodcast #RunningCommunity #MarathonTraining
#131
October 13 · 36 min
How to Taper for a Marathon: Training, Nutrition & Race Day Fuelling
The next episode of the Podcast is live and available for download on all platforms! 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!
#130
October 9 · 29 min
Why Do Niggles Appear During the Marathon Taper?
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.
#129
October 6 · 38 min
Hitting the Wall vs Bonking & So Much More
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.
#128
October 2 · 39 min
From Over 4 Hours to Sub-3: Seamus Flannery’s Rapid Marathon Transformation
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.
#127
September 30 · 13 min
Berlin Marathon 2026: The Fastest Shoes in the World?
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.
#126
September 26 · 47 min
Inside UTMB: The Training, The Race & The Reality
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.
#125
September 23 · 19 min
Are Carbon Shoes Actually Causing Injuries?
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.
#124
September 13 · 36 min
Your Marathon Is 6 Weeks Away — What Should You Do Now?
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.
#123
September 7 · 50 min
Sub-3 Marathon to 100km Ultra Winner | Mark Cahill
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.
#122
August 23 · 41 min
From Sub-4 to 2:46: Marcus Neill’s Incredible Running Journey
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.
#121
August 9 · 54 min
Marathon Talk: Stop Trying to Biohack 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.
#120
August 5 · 50 min
The Best Thing I Added To My Running Wasn’t More Running
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.
#119
July 27 · 28 min
7watts Per Kilo Vs 2:50 Per Kilometre - What Elite Endurance Really Looks Like
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.
#118
July 25 · 13 min
What Does It Mean To Take A Rest Day?
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.
#117
July 17 · 44 min
Why Not? Big Adventures with Mary O'Donnell
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.
#116
July 12 · 50 min
All You Have To Do Is Start - Wynona Grant
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
#115
June 28 · 47 min
How to Run Your Best Half Marathon | Training, Fueling & Pacing
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.

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