Any Given Runday

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)

https://thisisustherapy.ie/ for more information on Marcus and This Is Us Therapy

You can follow us on Instagram:

@anygivenrundaypodcast

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

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

Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body 

https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509X/ref=zg_bs_g_4645_d_sccl_95/134-5360092-2910026?psc=1

Train with Dr. John Rusin on the Unbreakable App

becomeunbreakable.com

Dr. John Rusin Coaching

https://www.drjohnrusincoaching.com

Dr. John Rusin Website

https://drjohnrusin.com

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

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

You can follow us on Instagram:

@anygivenrundaypodcast

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

In this week's episode, we chat to three out of six lads who took part in the unsanctioned 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 donate through:
https://ie.movember.com/team/2485254

You can follow us on Instagram

@anygivenrundaypodcast

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

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.

Laura shares her journey from a casual runner to a certified running coach. She discusses her experiences with various races, including the 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
49:34 Races and Medals: Celebrating Achievements
56:06 Looking Ahead: Future Goals and Coaching Aspirations

You can follow us on Instagram:

@anygivenrundaypodcast

And reach out via DM if you would like to get your Run Club featured on an upcoming Thursday episode

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

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

You can follow us on Instagram

@anygivenrundaypodcast

And to reach out to Ger, who we talk about at the start of this week's episode, go to:

@work.it.out2025 on Instagram

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

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

You can find more details on their website:
nirunningshow.com

As well registering your running club for two pairs of tickets through:
https://www.anygivenrunday.com/nirunningshow

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

We're bringing the Fantastic 4 back one last time to hear their stories from the Dublin Marathon 2025!

You can follow us on Instagram:

@anygivenrundaypodcast

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com

For a bit of companionship on the way into Dublin City Centre this morning, hear from your fellow Dublin Marathon Runners as well as a bit of insight into behind the scenes on what makes Dublin so special as we interview Joan McTiernan and Dave Hudson, two very key members in making it all happen! 

Best of luck from all of us at AGR today to everyone taking on the Dublin Marathon, especially our Fantastic Four, and we promise not to give Seán any airtime if he does his usual of taking off too fast and suffering in the second half for our review episode coming out on Monday night! 

It's the preview of the Dublin Marathon 2025, and we have a 2:21 Dublin Marathon runner and, just as impressive, a third appearance on the Any Given Runday Podcast, Michael Fox (@runningfox26.2 on Instagram), back with us to break down the biggest running event of the year and give you the tips to help you thrive on the big day

Some of the topics discussed, including live questions from our listeners, include:

08:57 Travel Tips for Race Day
12:01 Carb Loading Strategies
14:59 Managing Phantom Niggles
18:02 Mindset at the Starting Line
20:58 Pacing Strategies for the Marathon
24:02 Navigating the Course and Heartbreak Hill
27:25 Marathon Nutrition Strategies
30:46 Dealing with Chafing and Comfort
33:55 Hydration and Temperature Management
39:24 Handling Stitches and Race Challenges
43:48 Pacing and Race Strategy
47:12 Beetroot Juice: The Performance Booster?
50:20 Mental Strategies for Marathon Success
01:03:05 Final Tips for Race Day Preparation

Best of luck to everyone taking part this Sunday!

You can follow us on Instagram 

@anygivenrundaypodcast

The Ultrapure 5K Running Bundle is a must have for your running routine. Shop HERE

Get the AGR Ultrapure Sprint Bundle HERE with the exclusive AGR Bobble Hat!!

If you've never had your VO₂ max or metabolism measured, there's a good chance you're training at the wrong intensity, missing valuable adaptations, or getting your race nutrition wrong.

Health Matters replaces guesswork with data. With over 15 years of experience, they're one of Europe's most experienced performance testing providers.

Find out more or book your test at myhealthmatters.ie.

ALTAR Speed Dust is engineered to keep fuel in your tank so you can go faster, farther and longer than ever before. Use the code AGR15 to get 15% off at checkout (excludes bundles).

altarfuel.com