Hayden’s back, the co-hosts are reunited, and we’re helping you to get ready for summer running. Together, we discuss:

• Slowing the fuck down
• Slip, slop, slap and don’t underestimate a legionnaires cap
• Hydrate! Preferably with water but beer also works
• Be nice to yourself when everything feels hard and you wonder where your fitness has gone 

But first we CRAP on about:

• Hayden’s holiday and close call at the North Korean border
• Shannon defending her 100m sprint title in a close finish
• Hayden’s baby calves
• Recent things we’ve permanently branded our bodies with
• Both of us bonking our first attempt at intervals in a few weeks

Follow us on Instagram and join the conversation - @casualrunnerspod