Can small changes to your training make a huge difference? The great Sonia O'Sullivan leads the rookie Jarlath Regan through seven small tweaks to training, mindset, recovery and execution that will impact any runner's results and enjoyment of running. The full version of this episode is a treat. It features even more tips, a tip from Jarlath on how to get a full refund on Nike shoes you're not happy with and much more.

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If you’d like to contact me, that is easy too. You know what to do!

1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.

2. Email Jar, Sonia and Marion directly on [email protected].

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