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In this episode, we explore one of the most important principles in endurance running: consistency and mileage. While workouts and race efforts often get the spotlight, the real physiological adaptations that make runners stronger happen through steady, repeated aerobic training over time.

We dive into how consistent running helps develop the heart as a powerful and efficient pump, increasing stroke volume and cardiac output so more oxygen-rich blood can be delivered to working muscles. We also discuss how regular aerobic training stimulates the growth of new capillary pathways, improving oxygen delivery and waste removal within muscle tissue.

Finally, we look at what may be the most important adaptation of all: the development of mitochondria inside muscle cells. These tiny energy-producing structures allow the body to produce more energy aerobically, improving endurance, efficiency, and long-term metabolic health.

This episode breaks down the science behind why the simple act of running consistently week after week and mile after mile gradually transforms the body into a stronger, more efficient aerobic engine.

If you’ve ever wondered why coaches emphasize easy miles and steady training, this episode explains the physiology behind why those miles truly matter.

In this episode, I sit down for an online conversation with David Abbott (known as @runliftrunlift on X) to talk all things running. We explore some of the principles that often get overlooked in training, including why running slower can actually be one of the best ways to build the endurance needed to run faster.

David shares practical insights on the role of patience and consistency in developing aerobic fitness, and why many runners benefit from spending more time at easier paces. We also dive into the importance of specificity in training making sure your workouts match the demands of your goals and how strength and weight training can support better performance, resilience, and long-term progress as a runner.

Whether you’re new to running or looking to refine your training approach, this conversation offers useful perspectives on building speed, endurance, and durability over time.

The next episode of the podcast is live and available for download on all platforms.

In this episode, I share insights from a recent metabolic and VO₂ max test I completed. These tests provided a detailed look at how my body uses oxygen, how many calories I burn at rest, and what my aerobic fitness really looks like beyond guesswork.

I talk through what the testing process involved — from sitting with a breathing mask during the metabolic test to pushing to maximum effort on the treadmill for the VO₂ max assessment — and explain what these measurements actually mean.

More importantly, I dive into the key insights and takeaways: understanding resting metabolism, what VO₂ max says about cardiovascular fitness and long-term health, and how this kind of data can help guide smarter training and nutrition decisions.

If you're interested in fitness, performance, or simply understanding your body better, this episode offers a behind-the-scenes look at what these tests reveal and the practical lessons that come from them.

Listen now wherever you get your podcasts.

Episode 100 is a special one. Instead of hosting, I handed the microphone to Matt Collins, who stepped in as host and turned the tables on me. After 100 episodes of asking the questions, it was my turn to answer them.

Matt dug into everything from running, injuries and training advice, to the podcast itself and the journey it’s been on since the first episode. Nothing was off limits.

We talk about:

It’s a relaxed, honest conversation and a chance to look back on the first 100 episodes while also looking ahead to what’s next.

Thanks to everyone who has listened, shared, and supported the podcast along the way. Episode 100 is for you.

The next episode of the podcast is now live and available for download on all platforms.

In this episode, we sit down with Mick Clohisey of Raheny Shamrock Athletic Club to dive into the story behind one of Ireland’s most dedicated distance runners.

Mick takes us back to where it all began from his early days getting into running, the ups and downs of developing as an athlete, and the path that eventually led him to the marathon. We talk about the breakthrough moments that shaped his career, the grind of elite training, and what it takes to represent your country on the biggest stage.

The conversation also explores Mick’s experience competing for Ireland at the 2016 Summer Olympics and lining up against the world’s best at the 2017 World Athletics Championships. He reflects on the highs, the challenges, and the lessons learned from racing at the very top level of the sport.

It’s an honest and insightful look at the life of a marathon runner, the sacrifices, the setbacks, and the passion that keeps athletes chasing the next start line.

If you enjoy endurance sport, athletics, or stories from behind the scenes of elite competition, this is one you won’t want to miss.

Instagram: @mickclohisey

Meet Up Time: Wednesday 8am Thursday 9.30am

The next episode of the podcast is live and available for download on all platforms.

In this episode, we break down an incredible weekend of road racing at the Lisbon Half Marathon, where Uganda’s Jacob Kiplimo delivered one of the greatest performances in distance running history with a stunning 57:20 half marathon world record.

We dive into how the race unfolded, the pacing that made the record possible, and what this performance means for the future of the half marathon. We also discuss the shoes worn by the winners, the continued rise of super-shoe technology, and why Lisbon continues to produce some of the fastest times in the sport.

We also look at the wider context in athletics, including the current doping landscape in Uganda and whether performances like this inevitably raise questions in modern distance running.

If you’re interested in elite road racing, world records, running technology, and the big debates shaping endurance sport, this is an episode you won’t want to miss.

In this week’s show, we take you inside the electric atmosphere of the Tokyo Marathon, where blistering pace, dramatic sprint finishes, and cutting-edge “super shoes” defined the first World Marathon Major of the year.

We break down the men’s showdown that saw Tadese Takele defend his title in a nail-biting finish, holding off Geoffrey Toroitich and Alexander Mutiso Munyao in one of the closest podium battles Tokyo has seen in years. On the women’s side, we spotlight Brigid Kosgei and her dominant, record-breaking run, as well as powerful performances from Bertukan Welde and Hawi Feysa.

We also explore the impact of modern racing technology from the adidas Adizero Adios Pro Evo line to the Nike Vaporfly series and what it means for the future of marathon performance. Plus, we look beyond the elites to the tens of thousands of runners who took on the streets of Tokyo, making this year’s race a true global celebration of endurance.

From fast times to fierce rivalries, this episode captures everything that made Tokyo unforgettable. Lace up and press play.

In this episode, I’m diving into one of the most overanalysed topics in running: form. For a long time, I thought perfect technique was the key to becoming faster, more efficient, and injury-proof. I obsessed over cadence, foot strike, arm swing, posture constantly wondering if I was doing it “wrong.”

But over time, my perspective shifted.

In this conversation, I break down what actually matters when it comes to running form and what I’ve stopped overthinking completely. I share the cues that genuinely helped me, the myths I bought into, and why chasing a picture-perfect stride can sometimes do more harm than good.

If you’ve ever filmed yourself running from three different angles, tried to force a forefoot strike, or felt like your stride needed fixing, this episode will help you simplify things. Running form doesn’t need to be complicated and your body might already know more than you think.

Let me know if you’d like a strong title to go with this one as well 🎙️

The next episode of the podcast is live and available for download on all platforms…

In this episode, I sit down with Cillian Moffatt, the youngest Irish athlete ever to qualify for the Ironman World Championship in Kona.

Cillian’s journey to the start line of one of the toughest endurance races in the world is anything but ordinary. He began his athletic career on the hurling fields with Ballyboden St. Enda's, developing the grit, speed and competitive edge that would later define him as an endurance athlete. But when it came time to step away from the game, Cillian found a new outlet, first on the bike, then adding running into the mix.

What started as a way to stay fit quickly evolved into something much bigger. After eventually taking up swimming, Cillian realised he had a rare ability: not just to perform in one discipline, but to bring all three together. In this conversation, we explore how he made the leap from team sport to solo endurance racing, the mindset shift required to chase a world championship start line, and what it takes physically and mentally to earn a place in Kona.

From GAA pitches in Dublin to the world stage of Ironman, this is a story of transition, resilience and discovering where your true strengths lie.

This is one you won’t want to miss.