Shows
Casual Runners Appreciation PodcastCreative Designs and Crazy MindsThis week, we're joined by Shannon Wakefield, Co-Founder of the OC Clothing Co and casual ultra runner. Together we talk about:The Cyclone and the UltraTrying to achieve natural hallucinations How to pick the right colour for your merch Creative limitations (hint: its only copyright they wont do) But first, we CRAP on about:Shannon is back!Hayden forgets his watchWho let the dogs out, Running Trail Sandals Mandatory gear checks - its for your safetyRabbit Hole of the Week: Hayden: AI Animal Influencer Vlogs @kazzathekoala (instagram) or @koalogs (TikTok)Shannon: Taxes. Yes, Taxes...2025-06-131h 09Casual Runners Appreciation PodcastShut up and eat your noodlesThis week, we're joined by Gemma Gore, a well-known name on the Perth running scene. Together we talk about:Being the ultimate casual runnerSupporting her husband through his ultra adventuresWho crews for her when she runsTips for being the best crew person possible But first, we CRAP on about:Shannon skipping Run ClubA weather report from HaydenAn ankle update from Shannon - it's not great newsRabbit Hole of the Week: Hayden: 'Mushroom Case Daily' and r/DeathCapDinnerShannon: The bicarb soda saga continuesFollow us on Instagram and join the conversation - @casualrunnerspod2025-06-051h 16Casual Runners Appreciation PodcastA sprinkle of elevation and a tsunami of rain - HBF recapIt's just Hayden and Shannon in your ears this week, with an HBF Run for a Reason special.Enjoy Hayden's heavy breathing as he comes to you from the race course (and the portaloo), and tune in to hear some finish line interviews as Shannon chats to some CRAP favourites.Rabbit Hole:Hayden: Marco Siffredi snowboarding down Mount EverestShannon: The cool girl group introducing themselves like a bank heist movieFollow us on Instagram and join the conversation - @casualrunnerspod2025-05-3049 minCasual Runners Appreciation PodcastSocial Run Club, a casual runners dreamThis week, we're joined by Mark Petersen, a casual ultra runner and founder of Social Run Club. Together we talk about:Going from 1km to a trial half marathon in mere monthsHow an ex-professional athlete approaches running casuallyWhy he decided to start yet another run clubHow he hopes Social Run Club will help bridge the gap for true newbies But first, we CRAP on about:An explanation of where we were last weekShannon taking a HUGE step in her recovery - putting her Garmin back onHayden having some old man back issuesOur planned mid-year breakR...2025-05-221h 15Casual Runners Appreciation PodcastRunning the Reason, behind the scenesThis week, we're joined by Vici Richardson, HBF Head of Brand and Growth, and heavily involved in HBF Run for a Reason. Together we talk about:How they choose the entertainment on coursePacing times, why did it change?What's on offer at the end of the run (see: Food trucks)The history of how they became Run for a ReasonChance to win a hot girl car But first, we CRAP on about:Hayden is ambushed by new run club timesShannon staying active on her foot (and regretting it)Hayden explains the history of his rabbit hole o...2025-05-091h 25Casual Runners Appreciation PodcastJust a run, no kayak? Disappointing.This week, we're joined by John Jacoby, one of the most experienced and accomplished adventure racers in the world, and co-founder of Rapid Ascent, the team behind Margaret River Ultra. Together we talk about:What the hell is adventure racingThe most insane races he's been a part of (hello horse riding)Calling in sick to work because you're stuck in the wildernessHow Rapid Ascent was createdThe background to Margaret River UltraTips for CRAP runners to enjoy the experience But first, we CRAP on about:Shannon being able to go for a walkHayden joining Rach's gang at R...2025-05-021h 17Casual Runners Appreciation PodcastTake a photo, it'll last longerThis week, we're joined by Andrew Yeatman, a familiar face on the WA running scene that is usually obscured by a camera. Together we talk about:How he got into running photographyBecoming an offical parkrun ambassadorWhat running has brought to his lifeWhy he's so passionate about volunteeringHis journey with alcoholism But first, we CRAP on about:A weather report from DUBBEL Run ClubA new segment - listener training week recapShoutouts to those who have pre-ordered merch so farWhether we'll be attending an Anzac Day serviceRabbit Hole of the Week: Bathurst E-RacingFollow u...2025-04-241h 08Casual Runners Appreciation PodcastWhy do obstacles build us up, buttercup?This week, we're joined by one of our favourite people, Sam Shepherd, or Shep to us. He's not even remotely casual, but you'll forgive us because he's an incredible obstacle course racer, amazing musician, and just an all round great guy. Together we talk about:Being known as the croc guyA trip to Dubai sponsored by a PrinceHow obstacle course racing challenges his body and mindHis thoughts on the Hyrox movement and how to train for itHIs current favourite song (it's not what you'd expect) But first, we CRAP on about:How Shannon's ankle recovery is p...2025-04-171h 28Casual Runners Appreciation PodcastSheep, Sip, Stride, Repeat. Finding your rural running routineThis week, we're joined by Victoria (Tori) Squire, Farmer, Ironwoman and co-founder of the Sip and Stride Run Club based in Albany. Together we talk about:How she balances training with her farming lifestyle The challenges of training in the regions Her mental health journey and why running and exercise is so importantThe origin story of Sip and Stride Run Club But first, we CRAP on about:Hayden's Bridges Re-CRAP Shannon's weekend disasterHayden realising he has to pull his weight in training The lengths we'll go to getting out of a marathonRabbit Hole of the W...2025-04-1157 minCasual Runners Appreciation PodcastWe'll cross that Bridge when we run to itThis week, we're joined by Susen Selbig, who is the Race Director for this weekend's WAMC Bridges Fun Run. Together we talk about:How her nationality led to her being on the WAMC committeeWhy the course changed direction that one year (hint: it was Susen's fault)If this year's event includes the new bridge and what that means for the course recordWhere you'll find the aid stations this year and other helpful hintsBut first, we CRAP on about:Another perfect week for Shannon and another Hayden specialOur April Fools Day prank on InstagramThe CRAP pacer...2025-04-031h 22Casual Runners Appreciation PodcastFrontyard in reverse - a raw and uncut recon lap (BONUS EPISODE)We asked our listeners via Instagram and you overwhelmingly responded to say you wanted a Herdy's Frontyard bonus episode. So here it is for the 97% who asked for it - Hayden and Shannon complete the Herdy's loop in reverse, recording their thoughts (and heavy breathing) as they go. This episode is unedited, so we make no apologies for the content, the fact that we're dying, or that we had no idea what to actually talk about.Casual Kudos,Haydos & BurgoFollow us on Instagram and join the conversation - @casualrunnerspod2025-04-0148 minCasual Runners Appreciation PodcastHerd mentality - why was everyone running in circlesThis week, we've got a Hedry's Frontyard Ultra special episode. We were invited to the event to conduct interviews with runners as they tapped out and rung the bell. PLUS we interview event creator Shaun Kaesler about how it started and where it's going. Together we talk about:His history as a runner - turns out he was pretty zoomyQuitting his day job as a concreter and betting it all on Ultra SeriesThe history of the backyard ultra style of eventHow Herdy's has become the biggest event of this style in the worldWhy Australian's seem to l...2025-03-271h 03Casual Runners Appreciation PodcastSticks, Strides, and Sanity. Stories from a former KookaburraThis week, we're joined by former Kookaburra and current Head of Athlete Development at DUBBEL Jacob (Boccy) Anderson. Together we talk about:The feeling of being selected for the national team for the first time His 5km PB during a local trot Transitioning from Hockey to coaching running If you could rename the Hockeyroos, what would it be? Putting it in perspective, the highs and lows of team selectionsBut first, we CRAP on about:Shannon did a 'trail' long run Hayden wins a double default gold medal in MastersThe Giddyup legacy continuesThe fan and/or frien...2025-03-211h 19Casual Runners Appreciation PodcastRunning our mouths, not a marathonThis week, we're joined by Rob Goyen, a sports commentator and stroke survivor. Together we talk about:Recovering from a stroke in your mid-30sWhat it's like to be beaten by your 11-year-old sonHow he became a running / iron man commentatorWhether he can see CRAP with the microphone at a big eventA humble brag about the big names he knows - hello Courtney DauwalterBut first, we CRAP on about:Shannon's new morning routineHayden's annual Bronco time trialA reliving of our athletics carnival heydayThe fan and/or friend of the weekFollow us on Instagram...2025-03-131h 27Casual Runners Appreciation PodcastWhat is the charge? Enjoying a succulent democracy sausage?It's another solo episode and this week, we have a WA State election special for you:Best place for a run and post run democracy sausageHow far would you run for a democracy sausage?What the big and little parties are promising that might improve a casual runners life?What if... we ran in our local electorate?We also CRAP on about:All the shenanigans from Shannon's weddingHer new last name and if it makes her faster by defaultThe wedding photographer being a fan of the podHayden's trip to Sydney and his battle with the city's...2025-03-0658 minCasual Runners Appreciation PodcastNo such thing as a stupid question, just a CRAP answerHayden and Shannon forgot to organise a guest for this week's episode, so they're going solo and catching up on the latest goss:Shannon's first time at Manning Park Trail RunnersA change in course at Hayden's OG parkrunWARP calling out Shannon for doing a marathonThe offical announcement of Team CRAP for TranscendWe also answer some listener questions, both serious and frivolous:Is Hayden chief bridesmaid at Shannon's wedding?Sock sock shoe shoe, or sock shoe sock shoe?Should you put race times in your Insta profile?When is the last time we tried to do...2025-02-271h 00Casual Runners Appreciation PodcastGet in loser, we're going (shoe) shoppingThis week, we're joined by a much requested guest, Jack Crago, AKA jog.on.crago. He's a podiatrist in training, a shoe nerd, and our personal favourite Instagram influencer who joins us to chat about: Where to start with a shoe rotationHow many pairs do you actually needSuggestions for daily trainers, tempo / speed, long runs, and race dayHow to pick when every brand has 72 different optionsWhether he'll join Team CRAP for Transcend TrailsBut first, we CRAP on about:Our training weeks, or lack thereofHayden's pacer screwing up his jobThe difference between desert and dessertHayden rivalling S...2025-02-201h 17Casual Runners Appreciation PodcastFruit Salad, Yummy YummyThis week, we're joined by Sarah Iles, a functional nutrition consultant with a passion for trail running. Together we talk about:What you should be eating before you runListening to your bodyEasy to digest foods to help your gut - hello baby foodThe importance of balancing carbs, protein, and fatsBut first, we CRAP on about:Hayden’s Busso Bay Run reCRAPHis lack of PB being 99% Shannon's faultThe addition of a seeded wave to the HBF half marathonShannon’s big announcement Follow us on Instagram and join the conversation - @casualrunnerspod2025-02-131h 18Casual Runners Appreciation PodcastBusselton Bay BonanzaThis week, we're joined by guest host Celina Dormer, a fellow casual runner and Busselton Bay Run enthusiast. Together we talk about:A casual preview of the Busselton Bay Run How to navigate the finish line maze Confusion at the 10km turnaround Enjoying the sights and sounds of a coastal run The great dolphin bonanzaBut first we CRAP on about:Celina getting stretchered off the staff versus student match Hayden enjoying an acai bowl instead of finishing his threshold 620 not sticking to pace Funding Kersbide CafeCelina being brutally honest about her early morning runCodes:2025-02-0756 minCasual Runners Appreciation PodcastProject RUNway: Embracing the runner’s highThis week, we're joined by Jagpawan Dhillon, an ultrarunner with an accidental modelling career. Together we talk about:His journey from 3km to marathon and beyondHis longest and highest ultramarathonsHis first time DNFing a raceHow he accidentally became a cover modelAbout 36 not subtle reminders to sign up for Herdy's Backyard UltraBut first we CRAP on about:The Triple J Hottest 100 countdownShannon pulling out of the Busselton Bay RunHayden's blow up at parkrunThe 'bold' rebrand of Athletics Australia to Australian AthleticsCodes:'CRAP20' for 20% off a casual pass at Reclab'casualrunnerspod' for $50 off the...2025-01-301h 13Casual Runners Appreciation PodcastS Club 7? No, Rugby 7s!This week, we're joined by Ella Goldsmith, a rugby referee from New South Wales who is in Perth to ref the HSBC SVNS tournament. Together we talk about:How she got into playing rugby later in lifeHer transition from player to refereeHow she fits training in around her job and lifeWhy the Bronco is worse than a the beep testThe rise of women's sports over the past few yearsBut first we CRAP on about:Hayden's long run streak coming to an endShannon being THAT person running through the suburbs with a vestHayden being interested in...2025-01-2357 minCasual Runners Appreciation PodcastSet sail for the trails, a beginners guide to trail runningThis week, we're joined by Clint Slomp, the founder of Manning Park Trail Runners. Together we talk about:His transition from footy player, to triathlete, to trail runnerWhat he loves about running the trailsWhy everyone should head down to Manning Park Trail Runners at least onceTranscend Trails recon - he's done it solo four timesHis top tips and tricks if you're just getting started on the trailsBut first we CRAP on about:Hayden doing a long run two weeks in a rowShannon losing her ventolin inhalerHayden getting ready to be a part of next week's...2025-01-161h 07Casual Runners Appreciation PodcastIce Ice Baby - talking recovery with Rec LabCRAP is back and this week, we're joined by Pete Carbone, the founder of Rec Lab which opened in September 2024. Together, we discuss:How an Ayahuasca Retreat in South America helped him find his purposeWhat is contrast therapy and how does it aid recoveryThe differences between what hot & cold does to the bodyIce bath vs. a bag of peas - which one is more beneficialTips to lasting longer than 30 seconds in an ice bathBut first, we CRAP on about:A summary of our holidays Shannon’s Christmas day Bibb Track training sessionHayden getting a gym mem...2025-01-091h 07Casual Runners Appreciation PodcastWe wish you a CRAP ChristmasIt's the last episode for the year and for Christmas, we're giving you a whole hour of Hayden and Shannon talking absolute dribble.A lung update from Shannon and heart update from HaydenThe feedback from the question boxes we put on InstagramOur running and podcast highlights of 2024A promise to get merch to you in Q1 2025Thanks for supporting the podcast in 2024. CRAP will return on January 10.Casual kudos.Follow us on Instagram and join the conversation - @casualrunnerspod2024-12-1958 minCasual Runners Appreciation PodcastFinding running late in life but never running late to parkrunThis week, we're joined by Caroline van der Mey, a parkrun fanatic who is about to hit a massive milestone. Together we talk about:Reaching 600 parkruns over the past 12 yearsStarting running in her 50sWhat she loves about the parkrun communityGetting used to your progress coming slower the longer you runEnsuring longevity as a runner, mentally and physicallyBut first we CRAP on about:Perth being balls hot the past weekShannon's latest lung updateHayden's run with an All BlackGout Gout being an absolute beastOur Christmas holiday breakFollow us on Instagram and join the conversation...2024-12-121h 10Casual Runners Appreciation PodcastThe running podcast crossover you didn’t know you needed (and definitely didn’t ask for)On this week's episode, podcasts collide as we're joined by our arch rivals - the WA Running Podcast. Chris Shaw and Simon Pham co-host WARP together, and they join us to discuss: How they got conned into taking over WARPWhat an average training week looks likeHow running has made them better husbands and fathersThe big races they have planned for 2025What their plans are for WARP in the futureBut first we CRAP on about:Hayden's first long run in who knows how long (moustache marathon excluded)Shannon being given strict instructions to take it easy f...2024-12-051h 14Casual Runners Appreciation PodcastPack your bags for the back of the packThis week, we're joined by Rashanthi, a true casual runner. Together we talk about:Releasing the internal pressure and finding joy in runningCompleting four of the majors and what she loves about themRunning the Olympic marathon course in ParisWhat being called a 'back of the pack' runner means to herThe best event on the Perth running calendarBut first we CRAP on about:End-of-year burn out hitting us both hardHayden running his second ever marathon by running 60 moustache lapsShannon skipping all of her hard sessions this past weekZane Walsh - a former guest - weaselling his...2024-11-281h 05Casual Runners Appreciation PodcastGrow a mo, put on a flanno, talk to a broThis week, we're joined by Kieran Ryan for an incredibly important episode. Kieran is the Director of Partnerships at Movember, and has been a MoBro for almost a decade. Together we talk about:A vulnerable telling of the tragic events that led him to Movember.Why running is so critical to his personal mental health.The many ways to get involved with Movember, even if you can't grow a mo.How running provides an outlet for men to start conversations that could save a life.Some tips for talking to the men in your life who might be...2024-11-211h 11Casual Runners Appreciation PodcastI would walk 500 miles... but Simon will run 1000This week, we're joined by Simon Poli, co-founder of Perth Pub Runners. Together we talk about:Why he started Perth Pub RunnersThe importance of having runs clubs where pace and distance don’t matterRunning 4x 200 mile events in one yearWhat he loves about ultra runningThe potential for collaborative beer mileBut first we CRAP on about:An in-depth discussion about Fremantle Running FestivalThe results from the CRAP vs. OJ ShowdownA challenge from WARP and our conditions to acceptFollow us on Instagram and join the conversation - @casualrunnerspod2024-11-141h 10Casual Runners Appreciation PodcastPresidential Address: What it really costs to run a half marathonIn this episode, we're joined by Michael Le Page, President of the West Australian Marathon Club. WAMC is responsible for running a large proportion of the road races in Perth. Together we talk about:The many unknown aspects that go into organising a major running eventThe process that goes into shutting down the Cappuccino Strip (and other major roads)The incredible volunteer committee behind WAMCHow many bananas you're allowed to take at the end of a raceAn opportunity for CRAP to commentate a WAMC race in 2025But first, we CRAP on about:Our last week of...2024-11-071h 11Casual Runners Appreciation PodcastIt's getting hot in here: adjusting your running for summerHayden’s back, the co-hosts are reunited, and we’re helping you to get ready for summer running. Together, we discuss:Slowing the fuck downSlip, slop, slap and don’t underestimate a legionnaires capHydrate! Preferably with water but beer also worksBe 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 borderShannon defending her 100m sprint title in a close finishHayden’s baby calvesRecent things we’ve permanently branded our bodies withBoth of us bonking our first att...2024-10-3152 minCasual Runners Appreciation PodcastIs that a cramp or just my poor life choices? The things we think about when we run.Hayden is still on holidays, so this week Jordan Dinga joins Shannon to discuss the things we say to ourselves during a run:The appararent difference in men and women when it comes to thinking about food.Smiling to convince yourself that you’re having a good time.some personal mantras we use to help us through.input from our listeners on what’s going through their brains.But first, we CRAP on about:How running became a team sport for Dinga after years of playing soccer.Our experinices being the support crew during different events.Some...2024-10-2448 minCasual Runners Appreciation PodcastIs strength training a load of CRAP?Hayden is on holidays and Shannon's brought in a ringer who is so far from casual. She's joined on this episode by her fiancé, Mackenzie Burgoyne, to talk about strength training for runners.Is strength training necessary.How many days a week should you be doing it.What are the key movements you need to incorporate.What role does protein and carbohydrates play.But first, we CRAP on about:Mackenzie defending how he made it onto CRAP.The first time Shannon has had a higher mileage week than her fiancé.Their overnight hike on the Bibb Tr...2024-10-1644 minCasual Runners Appreciation PodcastThe good, the bad, and the ugly. Running your first marathon!In this episode, we're joined by Oliver Black and Jesse de Rooy. They are long term 620 members and very recently completed their first every marathon. Together we talk about:Their definition of a casual runnerTraining for their first marathonRunning three half marathons in a week in preparationA thorough recap of their two very different race day experienceA whole lot of smack talk ahead of the upcoming CRAP vs OJ challengeBut first, we CRAP on about:Hayden holding down the fort while Shannon was on holidaysA recap of how much Shannon lost in sweat while running...2024-10-1059 minCasual Runners Appreciation PodcastDucks chasing, sheep grazing, race pacing!In this episode, we are joined by guest host Ella Eastaugh ('East-or'). Ella tells us about her casual runner journey and her recent PB attempt before we provide some casual commentary on pacing strategies ahead of the Perth Running Festival. But first, we CRAP on about:What is the difference between a tempo and a threshold?Ella takes on Mount Burswood for her 5km PBHayden plays a game of duck, duck, run away... Follow us on Instagram and join the conversation - @casualrunnerspod2024-10-0452 minCasual Runners Appreciation PodcastA piece of banana bread please, toasted, with butter.In this episode, we're joined by Havi Govender. He is an accountant by day (we know, another one) and when he's not crunching spreadsheets, he is also co-founder of @bbc_runclub (Banana Bread Chasers RC). Together we talk about: - How BBC became the tastiest run club around - Havi tells us about the BBC community - COOOOOOOOOPS - What makes a good Banana Bread?- Havi shares his secret banana bread combo But first, we CRAP on about: - Our smallest training week so far...2024-09-2751 minCasual Runners Appreciation PodcastThe thief of joy: Comparison culture or fellow runners?In this episode, we talk about comparison culture, the thief of joy. We share our own experiences and a couple of hot takes on what we think you can do to help snap yourself out of it. Maybe its not always about running faster than someone else? But first, we CRAP on about:How far would you go to steal a Strava segement?Shannon realises she is about to hit a run club milestoneHayden hasn't run on a Sunday since...when?Follow us on Instagram and join the conversation - @casualrunnerspod2024-09-2048 minCasual Runners Appreciation PodcastCRAP run is just parkrun backwardsIn this episode, we're joined by Abdul Mohamed-Isa. He is a postie by trade, is affectionately known as Mr Parkrun, and is pretty darn funny. Together we talk about: - Where running sits on his priority list (hint: it’s nowhere near the top) - parkrun Statesperson - what is it and how do you qualify - If you’re not cheating than you’re not trying - Starting a parkrun from scratch - How he came last in parkrun… twice But first, we CRAP on about: - Hayden practicing his racing at parkrun2024-09-1256 minCasual Runners Appreciation PodcastIs it that sweet? I guess so. Gel Tasting? Espresso.In this episode, we're taste tasting gels so you don't have to. We're not going to give away the results, but we give the gels that a casual runner is most likely to find a go. The ones you find at Woolies or Coles, maybe a Supplemart, we're giving them a try and providing our honest recommendations.But first, we CRAP on about:Setting a challenge for Hayden's wife to be a guest on the podcastHayden's old man hamstring injuryShannon's lack of spatial awareness and the friendly ankle tippy taps she gives at Run Club2024-09-0649 minCasual Runners Appreciation PodcastA good DOSE of community and a little DOSE of coachingIn this episode, we're joined by Scarlett Duncan. She is the founder and head coach at DOSE Running, one of Perth's best run coaching services. Together we talk about: How Scarlett found a love for running and an ever bigger love for creating communityWhat DOSE stands for and what it means to herHow to ensure longevity as a runnerWhy the CRAP runner can benefit from run coachingBut first, we CRAP on about: Hayden's beef with the entire south island of New ZealandShannon back peddling on hating runningThe saga of the Saturday long run that never ha...2024-08-2955 minCasual Runners Appreciation PodcastZone 2 and other influencer bullshitIn this episode, we discuss some classic running cliches and if they have any merit:Run slow to run fast80% easy / 20% hardRespect the distance No pain no gainThe only bad run is the one you didn’t doThe race is the reward for the trainingBut first, we CRAP on about:Doing your threshold during a Parkrun Excuses to stop for water in the middle of a session Shannon straight up not having a good time with her training DUBBEL Discount CodesComplete Running Program - subscription service - usually $35 per month. Code “CRAP30”...2024-08-2244 minCasual Runners Appreciation PodcastEarly Ones, early runs, community funIn this episode, we're joined by Steve Komene. He is the founder of the @theearlyones_ run club, one of Perth's biggest run clubs. Together we talk about: What Steve defines as a casual runner Best PB list we have had so far… The origins of the @theearlyones_ run clubPride in the growth of the early ones community That one run he did in BaliBut first, we CRAP on about: Shannon threatens to give in to public pressure and resign as a casual runnerOur thoughts on handball as an Olympic sport, not the school sportHayden gets a rare...2024-08-1547 minCasual Runners Appreciation PodcastPodcasts and podiums, a (Taylor Swift) love storyIn this episode, we discuss what we listen to while we run and debate music versus podcasts, including:If listening to murder podcasts while you run makes you a serial killerWhy podcasts help Shannon get through hard sessionsWhether or not we wear headphones while we're racingHayden's pre-rugby music routinePodcast and playlist recommendationsBut first, we CRAP on about:Hayden going to Canberra to referee rugbyHow his hamstring injury is goingShannon making the podium for the first timeWhether or not she can still call herself casualOur favourite Olympic moments from the past weekFollow us...2024-08-0846 minCasual Runners Appreciation PodcastCasual luck or casual skill? Running the majors. Yep. All 6.In this episode, we're joined by Zane Walsh. He's a longtime friend of Hayden's and is the definition of a casual runner without the casual times. Together, we talk about:How he got into all six world majorsHis experience running each of themTips for ticking them off the bucket listWhat he defines as a casual runnerOther cool runs that you can do around the worldBut first, we CRAP on about:Our favourite Olympic moments so farShannon's new found love for archeryHayden's 5km PB attemptShannon's pacing job gone wrongFollow us on Instagram and join...2024-08-0152 minCasual Runners Appreciation PodcastT-Rex trots, Olympic no-shots, and the glory of the walk-run shuffleIn this episode, we discuss some tips for those who are at the very beginning of their running journey, including:There's no shame in walkingRunning to time rather than distanceGetting comfortable with being a bit uncomfortableThe cliche of running slow to run fastTrying not to compare yourself to anyone elseBut first, we CRAP on about:Hayden getting demolished at rugbyRunning with T-Rex arms when it's coldGetting abs in time for Shannon's weddingRebutting our first listener complaintIdeas for a casual competitor at every Olympic eventFollow us on Instagram and join the...2024-07-2543 minCasual Runners Appreciation PodcastGarmin, gloves, and getting wetIn this episode of CRAP, Hayden & Shannon discussTwo completely different training week outcomes.Garmin being a straight up bully.Predicted vs actual race times.Tips for training in winter.Temperature cut offs to help you decide what to wear.Some lovely feedback we received from a listener.Follow us on Instagram and join the conversation - @casualrunnerspod2024-07-1942 minCasual Runners Appreciation PodcastMaking the podium in your first marathon - casually of courseIn this episode of CRAP, we welcome our first guest, Narrischka Irvine, who joins us to discuss:How she still qualifies for the podcast after making the podium in her first marathonThe pressure she puts on herself and how she deals with itWhy she likes running longer distancesBalancing training for big runs with two little girlsBut first, Hayden and Shannon talk about:A wet Bibra Lake 12kmWhat they're training weeks looked likeAttempting to become a 100m sprinterWhat they mean when they call someone CRAPFollow us on Instagram and join the conversation - @casualrunnerspod2024-07-1152 minCasual Runners Appreciation PodcastWhat is CRAP and why are we proud to be?Welcome to CRAP, the Casual Runners Appreciation Podcast. This is a podcast for you and me, the every day runner. We're not elite athletes, we're just out there jogging along.In the first episode of CRAP, we talk about:What’s this podcast about and why did we create it?Who are Hayden and Shannon and how did they get into running?What defines a casual runner and is there a cutoff point?Why do we all try convince ourselves running is free when we start?Follow us on Instagram and join the conversation - @ca...2024-07-0449 min