in this episode of the Any Given Runday podcast, Ray Shah (@rayshah on Instagram) shares his journey from being unfit and overweight during Covid to becoming a competitive athlete in Hyrox with multiple podium wins and World Championship appearances.

He discusses his weight loss transformation, the importance of diet and training, and the role of community in fitness. Ray emphasises the significance of pacing and strategy in races, the value of coaching with Jake Dearden and Sean Noble, and the lessons learned from early competitions.

He also talks sbout @tryka.fit , a new fitness event that aims to be more inclusive than Hyrox, with their second event happening this weekend in the RDS, where he competes and was the MC of the first event back in October.

Ray shares his top tips for success in Hyrox races and the importance Ray highlights the importance of enjoying the journey and the experiences that come with it.

06:00 Welcome to the Podcast, Ray Shah
07:36 Ray’s Journey into Fitness
10:03 The Impact of COVID on Health and Being Unfit
13:09 The Importance of Diet and Losing 25kg
15:14 Training Regimen and Challenges
18:02 Discovering Hyrox
24:54 First Race Experience in Madrid
28:39 Success at Hyrox Dublin and first podium finish
32:54 The Competitive Edge in Racing
36:53 Training Smarter, Not Harder
42:38 The Rise of Tryka: A New Fitness Community and Inclusive Hybrid Race Series in Ireland
51:14 Enjoying the Journey in Fitness

You can listen to this week’s episode of the Any Given Runday podcast on Spotify, Apple Podcasts or watch on YouTube

Hailing from Drogheda, Co. Louth, Conor Sweeney joined us as a man caught between two worlds: the high-octane buzz of HYROX and the pursuit of a fast marathon. As the founder and leader of the Cuppa Cardio running community, Conor has been a massive success in the Louth running scene. Given that their meeting place is a local pub, we aren’t at all surprised by the incredible turnout he manages to inspire!

Conor brought a fantastic sense of humor and a brilliant attitude to every episode, constantly championing the idea that everyone should "just give it a go." Despite navigating a training block that was far from perfect—battling through niggles, injuries, and setbacks—Conor showed true grit to come up trumps on race day. He also made history on the podcast as the first man we’ve ever heard of to perform a Formula 1-style pit stop during a marathon just to change his socks!

Beyond the finish lines and the "Cuppa Cardio" meetups, Conor’s real strength lies in his transparency. He was refreshingly honest about the mental toll of training, showing our listeners that you don't need a "perfect" block to have a "perfect" experience. Whether he was discussing the cross-training benefits of HYROX or the simple joy of a post-run pint, he grounded the podcast in reality. He represents the everyday athlete who balances a busy life with big ambitions, all while making sure no one in his community gets left behind. Conor isn't just a runner; he’s a leader who proves that the social connection is often the strongest fuel you can have in the tank. His "can-do" attitude and approachability make him a worthy Wall of Famer and a true champion of the social runner.

Hailing from Sligo and a proud member of Sligo AC, Shane O’Doherty was the undisputed "speed demon" of our Fantastic Four. While he might never admit it publicly, we all know his true running idol is his mum!

Shane brought a quiet, calculated intensity to the group as he chased the elusive sub-3-hour marathon dream. Working under the guidance of coach Kevin English, Shane provided our listeners with invaluable insights into the importance of having an expert in your corner to navigate the highs and lows of elite-level training.

He is an athlete who truly pushes his body to the absolute limit—occasionally a little too far, as a brief trip to A&E can attest! He also brought a harrowing new understanding to the dangers of marathon nipple chafe, yet, in a display of sheer stubbornness (or fashion commitment), he continues to race in white singlets.

Joking aside, Shane is a testament to discipline, routine, and the power of listening to your body. His impressive weekly mileage and persistent drive to see just how far he can go made him a vital part of the series. For his grit and his "calculated' approach to the roads, Shane earns his rightful place on the Wall of Fame.

Hailing from Galway, Cliodhna Ruane redefined the meaning of strength and mental resilience for our listeners. With a lifelong background in GAA and team sports, Cliodhna transitioned her athletic passion into running, but it was her personal journey that truly inspired us. After the heartbreaking loss of her husband, she emerged as a pillar of strength for her children, dedicatedly supporting them through their own health challenges.

A woman whose life is centered on an overwhelming love for her family, Cliodhna often joked that her kids were her biggest listeners—always ready to "slag" her about some of her now-famous quotes! Having her on the show was a gift; her laugh was infectious, and her genuine appreciation for our jokes was a welcome boost to our egos.

Her willpower is nothing short of admirable. Training primarily on her own, she reminded us all that the ability to run is a profound privilege, not a chore. We’ve even forgiven her for being a bit of a "traitor" and appearing on other podcasts since—honestly, we love seeing how far our guests go after they’ve had the "AGR bump!"

Cliodhna also shared perhaps the most poignant "top tip" in the history of the podcast: the power of dedicating specific miles to loved ones to overcome the mental battles of the marathon. For her grit, her heart, and her perspective, Cliodhna is a true Wall of Fame legend.

Hailing from Tipperary, Aoife McGrath was the radiant heart of our "Fantastic Four" series. Throughout the entire run-in to the Dublin City Marathon, Aoife never stopped smiling, bringing a phenomenal attitude to every episode. Her "can-do" spirit and infectious energy were exactly what listeners needed as they navigated their own marathon journeys alongside her.

Aoife wasn't afraid to keep Sean on his toes either, famously telling him to "just get on with it" whenever needed! She was a relentless champion for her J&N training group, who supported her every step of the way—though she might be the one to credit for "copyrighting" the now-famous "Aoife Method" of 5km intervals.

Her hard work and positivity truly paid off; she went on to smash her PBs across every single distance in 2025. A true running hero and a massive inspiration, Aoife is more than deserving of her spot on the Wall of Fame.

In this episode of the Any Given Run Day podcast, mountain and trail runner Zak Hanna (@zakhanna on Instagram) shares his journey from cycling to becoming a competitive mountain runner at the highest level. He discusses his experiences in various international competitions, the challenges of downhill running, and the importance of mindset and training in harsh conditions.

Zak reflects on his achievements, including his fifth-place finish in the World Mountain Running Championships, and emphasises the significance of enjoying the journey as an athlete. He also shares insights on training strategies, injury prevention, and his future goals.

07:00 Introduction to Zak Hanna & The Journey to Trail Running
11:34 Transition from Cycling to Running
16:07 First Experiences in Competitive Running
19:03 The Challenge of Downhill Running
25:07 Mindset in Extreme Sports
26:11 Training Consistency in Winter
28:11 Running with a Canine Companion
31:59 The Joy of Running with Dogs
32:34 Training Locations: From Kenya to Italy
35:16 Becoming 5th in the World in Thailand
41:59 Celebrating Achievements and Future Goals
46:19 Training Strategies and Injury Prevention
51:20 Upcoming Races and more

You can listen to this week’s episode of the Any Given Runday podcast on Spotify, Apple Podcasts or watch on YouTube

In this episode of the Any Given Runday podcast, Paul Pollock (@ppmarathon on Instagram) shares his journey from a junior runner to becoming an Olympian and elite marathoner. He discusses the challenges of injuries, the transition from shorter distances to marathons, winning the National Championships in 2012 and the impact of training with elite athletes. Paul also delves into his unique approach to training, including the role of cycling in his preparation, and reflects on his experiences at the World Championships, the Rio and Tokyo Olympics and training in the NN Running Team alongside some of the top runners in the world. As a coach, he emphasises the importance of individualised training and building a strong foundation for marathon success.

18:00 We welcome Paul Pollock to the AGR podcast
22:03 Injuries and Comebacks: The Road to the Marathon
24:25 Transitioning from 5k to the Marathon Distance and winning the national Championships
36:14 World Championships and Olympic Dreams
42:38 Training with the Elite: Insights from the NN Running Team
44:27 The Impact of Cycling on Marathon Training
54:14 Navigating Injuries: The Achilles Experience
57:29 Tokyo 2020: A Unique Olympic Experience
63:12 Coaching Philosophy: Individualised Training for Success

You can listen to this week’s episode of the Any Given Runday podcast on Spotify and Apple Podcasts

In this episode of the Any Given Runday podcast, Andy Nolan (@andy_everest2026 )shares his incredible journey of climbing the Six of the Seven Summits, including his experiences with fear, training, and the challenges faced during his climbs. From starting as a sedentary individual to summiting some of the world’s highest peaks, Andy discusses the mental and physical preparation required for such feats. He also highlights the importance of teamwork, the risks of mountaineering, and his commitment to raising money for charity through his climbs. As he prepares for his final summit, Everest, Andy reflects on the lessons learned and the adventures that lie ahead.

09:00 Meet Andy Nolan
11:56 From Sedentary to Summit: The Climb to Kilimanjaro
14:57 The Thrill of the Summit: Euphoria and Relief
17:47 Training for the Seven Summits: A New Challenge
20:26 Planning the Ascent: Timing and Logistics
23:26 Facing Nature: The Reality of High Altitude
26:12 The Art of Climbing: Experiences and Insights
30:08 The Challenges of High Altitude Climbing
33:04 Denali: The Toughest Climb
36:06 Team Dynamics and Mental Resilience
38:07 Accidents and Setbacks
41:00 Recovery and Reflection
47:43 Momentum and Future Goals
49:57 Experiencing Antarctica
55:45 Preparing for Everest
61:28 Charity and Community Engagement
65:57 Training and Mindset for Everest

You can listen to this week’s episode of the Any Given Runday podcast on Spotify, Apple Podcasts or wherever you get your podcasts from

In this episode of the Any Given Runday Podcast, we welcome Irish international runner Matthew Collins (@mattamoo on Instagram). We discuss Matt’s journey from team sports to becoming a competitive runner, his marathon experiences, and his Guinness World Record for running in a postbox costume in London. Matt shares insights on training, coaching, and the importance of community in running. He also reflects on his recent achievements, including guiding Ger Copeland during the Dublin Marathon, and his aspirations in ultra running.

13:45 Introduction to Matt Collins
15:36 Matt’s Running Journey Begins
20:00 Transitioning to Competitive Running
24:30 The Evolution of Running Knowledge
28:38 First Marathon Experience
30:58 Coaching with Gary O’Hanlon
34:11 Why not a Postmas
40:01 Becoming a Guinness World Record Holder
42:20 Pushing the Limits: Marathon Progression
46:04 The Emotional Highs of Home Marathons
49:04 The Journey to Valencia: Setting A Marathon PB
53:12 Transitioning to Speed: The 5K Challenge
56:45 The Anglo Celtic Plate & Team Dynamics in Ultra Running
66:05 Running Dublin Marathon with Ger Copeland @gercopeland @work.it.out_2025

You can listen to this week’s episode of the Any Given Runday podcast on Spotify, Apple Podcasts and watch on YouTube

In this episode of the Any Given Runday podcast, we interview Pat Cassidy, co-author of ‘The Story of the Donore Harriers’, who shares his extensive experience in running and the evolution of the @donore_harriers club. The conversation covers Pat’s personal journey into running, the transition of running clubs from elite to community-focused, the importance of facilities in athletics, the recent boom in marathon participation, and the significance of the handicap system in club races. Pat also discusses the future of the Donore Harriers and their launch night for the book on Thursday, December 4th

00:00 Pat Cassidy & Donore Harriers
06:32 Evolution of Running Clubs
12:21 Community Engagement in Athletics
16:33 The Importance of Facilities
19:32 The Boom in Running Participation
22:45 The Changing Landscape of Running Training
25:51 The Historical Roots of Athletics
29:16 The Handicap System in Racing
33:57 The Community Spirit in Athletics
38:51 The All-Ireland Senior Cross Country Championship
41:08 Future Aspirations for the Club

Click the link below to learn more about the book:

https://www.donoreharriers.com/our-book

In this episode of the Any Given Runday podcast, we are delighted to welcome professional triathlete and Olympian, Russell White @russellwhite6

Russell shares his journey from a young swimmer to a professional triathlete, discussing the challenges and triumphs he faced along the way. He reflects on his early experiences in triathlon, the pressure of competing at the Olympic level, and the impact of injuries on his career. Russell also talks about his transition into coaching and his aspirations for the future, emphasizing the importance of supporting young athletes in Ireland.

17:30 Introduction to Russell White
19:44 Transition from Swimming to Triathlon
23:46 The Dream of the Olympics
27:41 Training and Injury Challenges
29:26 First National Championship Victory
31:26 The Competitive Nature of Triathlon
33:19 Training Regimen and Discipline
37:25 Balancing University Life and Training
40:21 Pressure and Mental Challenges
44:24 Path to Olympic Qualification
47:13 Reflections on Achievements and Goals
52:02 Navigating Health Challenges in Elite Sports
56:31 The Olympic Experience: Triumphs and Trials
63:23 Post-Olympics: Finding Direction in Triathlon
67:16 Transitioning to Coaching: A New Chapter
73:38 The Future of Triathlon in Ireland

You can find out more about getting coaching from Russell and @rwtrainingsystems :

russellwhitetri.com

You can listen to this week’s episode of the Any Given Runday podcast on Spotify and Apple Podcasts as well as watch on YouTube

In this episode of the Any Given Runday podcast, Marcus Cowzer (@marco161 on Instagram) shares his journey from a football player to a psychotherapist and building Shelters Running Community (@sheltersrunningcommunity_ on Instagram)

He discusses the importance of community in running, the impact of therapy on mental health, and building towards his marathon goals. Marcus emphasises the significance of small wins, the challenges of seeking help, and the power of connection in overcoming mental health struggles. He also highlights the benefits of cold water therapy and the joy of running as a community activity.

16:00 Introduction to Marcus Cowzer
17:05 Journey into Running and Community Building
22:06 The Evolution of the Running Group
28:34 From 5K to Half Marathons
35:06 Preparing for the Dublin Marathon
39:02 Team SJ: The Journey Begins
41:14 Crossing the Unknown: The Marathon Experience
43:44 The Pressure of Leadership in Running
45:28 From Football to Running: A Shift in Mindset
48:55 Finding Community: The Importance of Connection
53:03 Small Steps: Celebrating Progress in Running
54:47 Men’s Mental Health: Breaking the Silence
57:56 The Challenge of Opening Up
64:01 Cold Water Therapy: A Mental Challenge
66:06 Future Goals: Growing the Shelters Running Club
71:13 Introduction to Therapy and Its Accessibility
72:11 This Is Us Therapy (@this_is_us_therapy on Instagram)

You can listen to this week’s episode of the Any Given Runday podcast on Spotify, Apple Podcasts and watch on YouTube

In this episode of the Any Given Runday podcast, Dr. John Rusin (@drjohnrusin on Instagram), a renowned physical therapist and strength coach, shares his insights on injury prevention, strength training, and the importance of recovery for athletes.

He discusses his personal journey from being a competitive athlete to becoming a coach, emphasising the mental challenges faced during injuries. John emphasises the importance of proper warm-ups, the benefits of strength training for runners, and the necessity of adequate sleep and recovery for enhancing athletic performance.

He also provides practical advice on how to navigate his comprehensive book, ‘Pain Free Performance,’ designed to help athletes train smarter and build an unbreakable body.

08:30 Introduction to Dr John Rusin
09:58 John’s Journey into Fitness and Injury Prevention
11:32 Overcoming Injuries and Mental Challenges
17:37 The Importance of Warm-ups and Injury Prevention
19:45 Rethinking Stretching and Injury Prevention Strategies
21:36 Strength Training for Runners: Frequency and Timing
24:08 Optimising Strength Training Sessions for Runners
27:54 Essential Exercises for Runners and Triathletes
30:15 Core Training for Runners
33:02 Challenges of Triathlon Training
36:30 The Importance of Recovery and Sleep
39:50 Cardio Conditioning for Runners
41:03 Foam Rolling and Stretching Techniques
47:45 Pre-Race Warm-Up Strategies

In this episode of the Any Given Runday podcast, we chat with Rebecca Jones (@beccaloujones ), the founder of the Morning Milers Run Club (@morningmilersrungroup ) in Kuwait. They discuss Rebecca’s journey into running, the establishment and growth of the run club, and the importance of community in fitness. The conversation touches on the unique lifestyle in Kuwait, the challenges of training for a marathon, and the social aspects of running. Rebecca shares insights on hydration, nutrition, and the joy of seeing others achieve their running goals.

07:00 Introduction to Rebecca Jones and the Run Club
09:47 Rebecca’s Journey into Running
12:42 The Birth of the Morning Milers Run Club
17:42 Building Community Through Running
18:48 The Impact of Lifestyle in Kuwait
21:20 Training for the First Marathon
24:12 Running Facilities and Community Support
27:18 Sponsorships and Collaborations
29:51 Balancing Work and Run Club Responsibilities
32:06 The Importance of Community in Running
35:23 Adapting to Extreme Weather Conditions
38:18 Hydration and Nutrition Challenges
42:06 Setting Goals and Encouraging Participation
45:37 Overcoming Fear and Building Confidence
50:10 Celebrating Achievements and Community Impact

In this week’s episode, we chat to three out of six lads who took part in the unsanctioned 440km relay race, known as The Speed Project, in the South of France earlier this year.

David (@d.gah_an ), Ben and Frank (@frankrafferty ) from Team And Again (@teamandagain ) discuss all aspects of the relay race, one of the hardest and most secretive relay races in the world, from what brought them together, the challenges they faced, their insane race strategy and much more. They also discuss why they chose Movember to raise money for

09:30 Introduction to the Speed Project Relay Race
12:38 The Journey to France: Securing the Invite
15:31 Team Dynamics and Initial Reactions
18:26 Training and Preparation for the Race
21:11 Logistics and Race Strategy
24:04 Fundraising for Movember
26:58 The Experience of the Race
29:55 Reflections and Future Plans
38:50 Team Dynamics and Morale
39:58 Strategy and Pacing in the Race
41:22 Performance Goals and Race Structure
42:48 The Final Stretch and Competitive Spirit
44:36 Recovery and Team Logistics
47:33 Honesty and Integrity in Racing
52:00 The Final Leg and Team Finish
56:57 Celebration and Reflection
60:01 Future Plans and Charity Support

You can listen to this week’s episode of the Any Given Runday podcast on Spotify and Apple Podcasts as well as watch on YouTube

Over the next few weeks, we will be featuring different Run Clubs in our Thursday Specials. This week, we have Laura Garrigan (@laws_fitness on Instagram) and 41 Social Run Club @41socialrunclub

Laura shares her journey from a casual runner to a certified running coach. She discusses her experiences with various races, including the Trasna 2025 @trasna_2025 relay, and emphasises the importance of mental health in running. Laura also highlights her efforts to build a community through her run club and her aspirations for the future, including training for her first marathon (which she completed in Dublin a few weeks ago) and getting into the fitness industry

05:00 Introduction to Laura Garrigan and Her Journey

07:52 The Spark of Running: From GAA to Parkrun

10:34 Transitioning from 5K to 10K: Overcoming Mental Blocks

13:13 The Journey to the Half Marathon: Training and Goals

15:01 Becoming a Running Coach: Insights and Experiences

17:53 The Formation of 41 Social Run Club

19:41 Participating in Trasna 2025: The Relay Experience

29:29 The Journey Begins: Running from Galway to Dublin

31:42 Nutrition and Preparation: Fueling the Challenge

33:57 Facing the Night: Running Through Darkness

36:53 Team Spirit: Finishing Together

37:55 Building Confidence: Lessons from the Ultra

39:42 Training for the Marathon: Setting Goals

42:42 The Role of Technology: Apps and Coaching

47:02 Step One Socks @steponesocks

49:34 Races and Medals: Celebrating Achievements

56:06 Looking Ahead: Future Goals and Coaching Aspirations

We’re delighted to have Kevin English (@kevin_english29 on Instagram) back on the Any Given Runday Podcast to discuss all things post marathon, including recovery, tackling the post marathon blues and what your training should look like, the dos and don’ts of getting back into racing and much more

We also discuss the pitfalls of nutrition after a marathon, the positives of coaching and run clubs, as well as the positives and negatives of social media with running

08:30 Introduction to Kevin English

10:39 Post-Marathon Reflections

14:45 Managing Recovery and Future Goals

15:38 The Role of Coaching and Human Connection

18:24 The Role of Technology in Running

21:25 Managing Expectations and Race Strategy

24:07 Transitioning from Marathon to Shorter Distances

27:14 The Importance of Training Specificity

30:07 Navigating Post-Marathon Challenges

32:53 Planning Races in a Competitive Landscape

35:47 The Impact of Nutrition on Performance

41:54 The Balance of Weight and Performance

45:43 Navigating the Holiday Training Challenge

47:35 Mental and Physical Recovery Post-Marathon

55:37 The Impact of Social Media on Running Advice

This week, we welcome the event director of the NI Running Show (@nirunningshow on Instagram), Oonagh Cattigan, to talk about the first ever NI Running Show, coming to the Eikon Centre on 7 & 8 February 2026.

Oonagh discusses her journey into running, the significance of the running community, and the upcoming Northern Ireland Running Show, which aims to create an inclusive atmosphere for runners of all levels. It will feature various talks, seminars, sports nutrition, running gear and much more

06:00 Introduction to the NI Running Show
07:09 Oonagh’s Running Journey
10:02 The Importance of the Running Community
14:00 The Concept of the Northern Ireland Running Show
19:55 Event Details and Community Engagement
26:13 The Benefits of Attending the Running Show
31:13 Opportunities for Brands and Clubs
34:20 Incentives for Running Clubs

There’s also a link in our bio for more details on how to get tickets for your run club!

This week on the Any Given Runday Podcast, we welcome Dr. Sarah Kelly (@sarahke11y_ on Instagram). Sarah has a masters and PHd in Clinical Exercise Physiology from DCU, is the co-founder of Herology @herologyhub , has partnered with Irish Life Health @irishlifehealth with Irish Life Health Schools Fitness Challenge for years, as well as partnering with them for Wellfest for the last two years

Sarah shares her journey from a background in sports and exercise physiology to becoming a passionate runner and advocate for women’s health. She discusses her experiences with marathon training for the @dublinmarathon , the importance of nutrition and recovery, and the unique challenges women face in the running community. Sarah emphasises the significance of proper fuelling, the role of supplements, CrossFit and the need for tailored training approaches for women, including the Pelvic Floor.

09:00 Introduction to Dr. Sarah Kelly
12:11 The Journey into Running
14:49 Managing Training and Research
18:04 Injuries and Recovery Strategies
20:41 Balancing Family Life and Training
23:56 Gender Differences in Training Research
26:41 Advice for Female Runners
29:55 Nutrition and Carb Loading for Runners
32:43 Supplements and Their Importance
35:29 Horology and Women’s Health Supplements
38:40 The Importance of Nutrition and Supplementation for Women
45:02 Creating Balance: The Science Behind Female Health Supplements
46:34 Building a Community: The Horology Hub for Female Health
47:53 Challenging Misconceptions: The Reality of Women’s Health Messaging
50:53 Navigating the Marathon: Women’s Health and Menstrual Cycles
58:18 Post-Marathon Recovery: Nutrition and Fitness Myths

n this episode of the Any Given Runday podcast, experienced marathon runners and DCM Pacers Jamie Killeen & Anne Jennings talk all things Dublin Marathon 2025 related and answer your questions

20:00 Introduction to the DCM Pacers
21:00 Personal Running Journeys: From Beginners to Experienced Runners
25:23 Learning from Mistakes: The Evolution of a Runner
26:43 Experiences in Marathons: Challenges and Lessons Learned
30:53 Mental Strategies for Endurance: Overcoming the Last 10K
35:31 The Role of Pacers
38:03 Pacing Challenges and Solutions
40:37 Marathon Morning Strategies
42:28 Positioning at the Start Line
44:17 Managing Large Pace Groups
47:36 Even Splits and Race Strategy
49:29 Personal Running Strategies
52:34 Nutrition and Hydration Tips
56:10 Mental Preparation for the Marathon
63:54 The Emotional Finish Line
71:07 Final Tips for Marathon Day