Shows
An Irishman AbroadGet Down To Get Up Episode - Irishman Running Abroad - Sonia O'SullivanThe strange power of doing less is the focus of this conversation with the great Sonia O'Sullivan. A "down week" isn't just essential to big race preparation, it's the central pillar of any training plan. Sonia reveals her team captains for the "Irishman Running Abroad Half Marathon Challenge" and we hear the names of some of the individuals who have been called up to the squad. Together they will train under the watchful Strava eye of the former world champ in the hope of running their best in Larne on August 28th at the Antrim Coast Half Marathon.
In the...2022-06-0839 min
An Irishman AbroadGet Down To Get Up Episode - Irishman Running Abroad - Sonia O’Sullivan
The strange power of doing less is the focus of this conversation with the great Sonia O'Sullivan. A "down week" isn't just essential to big race preparation, it's the central pillar of any training plan. Sonia reveals her team captains for the "Irishman Running Abroad Half Marathon Challenge" and we hear the names of some of the individuals who have been called up to the squad. Together they will train under the watchful Strava eye of the former world champ in the hope of running their best in Larne on August 28th at the Antrim Coast Half Marathon.
In the e...2022-06-0839 min
An Irishman AbroadIrishman Running Abroad - The Grand Canyon Episode
The Irishman Running Abroad Half Marathon Challenge is your chance to be coached directly by the great Sonia O'Sullivan. Today on the show we reveal how it's all going to work and how two lucky listeners will win the prize of becoming the legend's apprentice. Even if you don't win, we want as many people as possible to come with us on this journey to the Antrim Coast Half Marathon on August 28th. Sonia had her own journey this week as she took on a run / hike like no other: The Grand Canyon. In the extended cut of our conversation...2022-06-0133 min
An Irishman AbroadIrishman Running Abroad Grand Canyon EpisodeThe Irishman Running Abroad Half Marathon Challenge is your chance to be coached directly by the great Sonia O'Sullivan. Today on the show we reveal how it's all going to work and how two lucky listeners will win the prize of becoming the legend's apprentice. Even if you don't win, we want as many people as possible to come with us on this journey to the Antrim Coast Half Marathon on August 28th. Sonia had her own journey this week as she took on a run / hike like no other: The Grand Canyon. In the extended cut of our conversation...2022-06-0133 min
An Irishman Abroad2022 Athletics Season Preview - Sonia's Irish Athletes To WatchSonia O'Sullivan selects her Irish athletes to watch this summer. She also casts a critical eye over the structures and methods of funding these talented young sports people back home. The current crop of 19 year old phenoms is rich and full of great characters competing across multiple events. Sonia gives us an insight into the FOMO that the World Championships in Oregon might throw up for a few Irish stars hoping to conquer Europe in August. Jarlath asks Sonia about his next running challenge and a new plan forms for a listener meet up run during the summer that you...2022-05-2535 min
An Irishman Abroad2022 Athletics Season Preview Irishman Running AbroadSonia O'Sullivan selects her Irish athletes to watch this summer. She also casts a critical eye over the structures and methods of funding these talented young sports people back home. The current crop of 19 year old phenoms is rich and full of great characters competing across multiple events. Sonia gives us an insight into the FOMO that the World Championships in Oregon might throw up for a few Irish stars hoping to conquer Europe in August. Jarlath asks Sonia about his next running challenge and a new plan forms for a listener meet up run during the summer that...2022-05-2535 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan - Running, Nutrition & Motivation.Sonia O'Sullivan answers all manner of questions on the pressing issues of nutrition, motivation and the wearing of denim jean shorts while running. Jarlath delves deep into the mailbag to present Sonia with the best emails and letters received from the Irish runners around the world trying their best to eat right and stay on track with their running goals. Whether you struggle to know what to eat before or after a race, need an answer to chafing or want to know how best to resume training after having a baby; you will find the answers to nearly all...2022-05-1831 min
An Irishman AbroadIrishman Running Abroad With Sonia O'Sullivan - Running, Nutrition & MotivationSonia O'Sullivan answers all manner of questions on the pressing issues of nutrition, motivation and the wearing of denim jean shorts while running. Jarlath delves deep into the mailbag to present Sonia with the best emails and letters received from the Irish runners around the world trying their best to eat right and stay on track with their running goals. Whether you struggle to know what to eat before or after a race, need an answer to chafing or want to know how best to resume training after having a baby; you will find the answers to nearly all your...2022-05-1731 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Sonia’s Definitive Guide To Avoiding Injury”Even if you’re an avid runner, the fear of injury can be huge. Today Sonia examines a few of the core ideas behind staying healthy and injury avoidance. It’s a subject close to Jar’s heart as he spent almost a decade with a severe injury. Overcoming the fear is tough but Sonia is here to help. From training load to variation, shoes to the actual meaning of “listening to your body” this is a must listen for all runners of all levels.
To grab an Irishman Running Abroad Singlet for the runner in your life, click here: https://www...2022-05-1137 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Sonia's Definitive Guide To Avoiding Injury"Even if you’re an avid runner, the fear of injury can be huge. Today Sonia examines a few of the core ideas behind staying healthy and injury avoidance. It’s a subject close to Jar’s heart as he spent almost a decade with a severe injury. Overcoming the fear is tough but Sonia is here to help. From training load to variation, shoes to the actual meaning of “listening to your body” this is a must listen for all runners of all levels.
To grab an Irishman Running Abroad Singlet for the runner in your life, click here: https://www...2022-05-1138 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "When The Going Gets Tough"Whether it’s Katie Taylor grabbing her title from the jaws of defeat or a club runner like Ellis Cross beating Mo Farah in the Vitality 10000, examples of mental toughness were all around us this past weekend. But what exactly is this quality? Is it a skill? Can it be coached or built? Who better to ask than the woman who made the whole country feel like “it ain’t over til it’s over” every time she took off from the starter’s pistol. Sonia takes me on a deep dive into her thoughts on the strange and evolving subject of r...2022-05-0338 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”When The Going Gets Tough” (Sonia’s Guide To Building Resilience)Whether it’s Katie Taylor grabbing her title from the jaws of defeat or a club runner like Ellis Cross beating Mo Farah in the Vitality 10000, examples of mental toughness were all around us this past weekend. But what exactly is this quality? Is it a skill? Can it be coached or built? Who better to ask than the woman who made the whole country feel like “it ain’t over til it’s over” every time she took off from the starter’s pistol. Sonia takes me on a deep dive into her thoughts on the strange and evolving subject of r...2022-05-0338 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "The Best Way To 10K"Nobody knows 10,000 metres quite like the record holder and legend Sonia O’Sullivan. She talks to me today about why this distance can be so tricky to run fast and so much fun to train for. With only a week to go until the Vitality 10,000 in London, a race Sonia has run in the past, we dial in coach Trevor Cummins in Cobh. He explains why we all need to find out where we are with 10K before heading out and trying to run it as fast as possible. Sonia reveals a cheeky little equation you can use to calculate yo...2022-04-2637 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”The Best Way To 10K” (With Special Guest Coach Trevor Cummins)Nobody knows 10,000 metres quite like the record holder and legend Sonia O’Sullivan. She talks to me today about why this distance can be so tricky to run fast and so much fun to train for. With only a week to go until the Vitality 10,000 in London, a race Sonia has run in the past, we dial in coach Trevor Cummins in Cobh. He explains why we all need to find out where we are with 10K before heading out and trying to run it as fast as possible. Sonia reveals a cheeky little equation you can use to calculate yo...2022-04-2637 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Training Errors Even The Pros Make”Running is an imperfect science, we should know this but how do we spot mistakes we might not know we are making? Sonia O’Sullivan takes Jarlath through a few of the errors she sees runners of all levels make with their training. There’s advice on everything from recovery, pacing, mindset, motivation, planning and life packed into this huge episode. You really need to hear the whole thing. Recorded while the 2022 Boston Marathon unfolded from Sonia’s training camp in Flagstaff, Arizona, Jar puts listener questions to the Irish athletics icon and reads out two excellent embarrassing running stories. Thanks...2022-04-1938 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Training Errors Even The Pros Make"Running is an imperfect science, we should know this but how do we spot mistakes we might not know we are making? Sonia O’Sullivan takes Jarlath through a few of the errors she sees runners of all levels make with their training. There’s advice on everything from recovery, pacing, mindset, motivation, planning and life packed into this huge episode. You really need to hear the whole thing. Recorded while the 2022 Boston Marathon unfolded from Sonia’s training camp in Flagstaff, Arizona, Jar puts listener questions to the Irish athletics icon and reads out two excellent embarrassing running stories.
Thanks...2022-04-1938 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "10 Running Nutrition Questions Answered"As Sonia traverses Ireland to taste the food of Nevin Maguire and do a surprise drop in at an Enniskillen Park Run, Jar tries to get well as Covid continues to linger in his system. Today they consider some of the burning food questions our listeners most frequently send in. From hurting on the pre-run poop to what to eat before specific sessions, this chat covers it all and then a little bit more over on Patreon for those sound enough to support the show. Irishman Abroad is crowdfunded. Why not become a supporter this week and start enjoying the...2022-04-1234 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”10 Running Nutrition Questions Answered”As Sonia traverses Ireland to taste the food of Nevin Maguire and do a surprise drop in at an Enniskillen Park Run, Jar tries to get well as Covid continues to linger in his system. Today they consider some of the burning food questions our listeners most frequently send in. From hurting on the pre-run poop to what to eat before specific sessions, this chat covers it all and then a little bit more over on Patreon for those sound enough to support the show. Irishman Abroad is crowdfunded. Why not become a supporter this week and start enjoying the...2022-04-1234 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Cobh 10: Sights & Sounds”Sonia returns to where it all began for her hometown race and Jarlath documents the whole Cobh 10 experience. If you couldn’t be there this year to run roads, this episode is the next best thing. Perfectly capturing the sights and sounds of pre-race jitters, mid-race emotion and post race euphoria, this is a one of a kind episode featuring listeners, Olympic legends, locals and hills - lots of hills! Don’t miss out on the extended cut as Sonia takes time to draw breath and advises Jar on how to cope with delayed onset muscle soreness and what event to a...2022-04-0541 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Cobh 10: Sights & Sounds"Sonia returns to where it all began for her hometown race and Jarlath documents the whole Cobh 10 experience. If you couldn’t be there this year to run roads, this episode is the next best thing. Perfectly capturing the sights and sounds of pre-race jitters, mid-race emotion and post race euphoria, this is a one of a kind episode featuring listeners, Olympic legends, locals and hills - lots of hills! Don’t miss out on the extended cut as Sonia takes time to draw breath and advises Jar on how to cope with delayed onset muscle soreness and what event to a...2022-04-0542 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "When Good Plans Go Bad!"With one week to go until Sonia's big race in aid of cancer research and Ballymore Cobh AC, disaster struck early on Friday when Jarlath tested positive for the dreaded virus. What should a runner do when they’ve done all the work and the Corona arrived on their doorstep? Push on through, drop tools, forget the plan and focus on having fun? Sonia provides us with her advice as to how to survive any big bump in the road whether it’s physical, mental or personal. There’s our usual trip around the parishes including one epic 8 hour run from a...2022-03-2933 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”When Good Plans Go Bad!” (What To Do When Covid Derails Your Best Laid Plans)With one week to go until Sonia's big race in aid of cancer research and Ballymore Cobh AC, disaster struck early on Friday when Jarlath tested positive for the dreaded virus. What should a runner do when they’ve done all the work and the Corona arrived on their doorstep? Push on through, drop tools, forget the plan and focus on having fun? Sonia provides us with her advice as to how to survive any big bump in the road whether it’s physical, mental or personal. There’s our usual trip around the parishes including one epic 8 hour run from a...2022-03-2933 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "The Mailbag Episode" (You Ask, Sonia Answers)Just in the door from her trip to Belgrade for the world indoor athletics championships, Sonia roots through the mailbag for the best questions submitted by our listeners. She gives us her review of the championships, a top quality tip of the week, a trip around the parishes and a tremendous insight on questions ranging from nutrition to planning. Jarlath asks about the biggest mistakes she has witnessed in her time racing the Cobh course and what her number 1 cheat/treat food is. From Chicago to Abu Dhabi the listeners come up trumps this week with great questions that the...2022-03-2232 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”The Mailbag Episode” (You Ask, Sonia Answers)Just in the door from her trip to Belgrade for the world indoor athletics championships, Sonia roots through the mailbag for the best questions submitted by our listeners. She gives us her review of the championships, a top quality tip of the week, a trip around the parishes and a tremendous insight on questions ranging from nutrition to planning. Jarlath asks about the biggest mistakes she has witnessed in her time racing the Cobh course and what her number 1 cheat/treat food is. From Chicago to Abu Dhabi the listeners come up trumps this week with great questions that the...2022-03-2232 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”The Hill Running Episode” (Why Would Anyone Run Up A Hill? Let Sonia Explain)Why would anyone want to run up a hill? The greatest athlete of all time, Sonia O’Sullivan, explains why this counter intuitive activity is the most crucial form of strength training for all runners. This episode also features breathless voice notes from Jarlath and Sonia’s run around Richmond Park an hour before they sat down to record. Gradual vs severe inclines, improved cadence, better form, greater speed - a little bit of hill running goes a long way especially when you’re preparing for Sonia’s 10 mile road race on April 3rd in Cobh. In the extended cut with epi...2022-03-1532 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Countdown To Cóbh” (The Long Run Dos & Don’ts)
Sonia takes Jarlath to the fabled Bushy Park while she visits London with Jessica Hull to prepare for the world indoor championships. They return to her house in Teddington and take dive into the most important run of the week - The Long Run. Sonia’s Ten Mile Road Race takes place on the first weekend in April and today’s episode is part of a four part mini-series as they prepare to enjoy the event together. Jarlath explains how he managed to break 20 and Sonia points out a few key lessons that all of our listeners can take from the...2022-03-0835 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”The Post-Race Analysis Episode” (#Breaking20 The Aftermath, How To Recover & Move On)
With the US and Irish indoor championships, cross country competitions and dozens half marathons taking place over the weekend, life has been pretty hectic for a lot of athletes this weekend. We get an update on the bizarre disqualification and reinstatement of world champion Donovan Brazier from Sonia O’Sullivan at Union Athletics Club. She knows the rollercoaster of emotions doesn’t end when you cross the finish line. It’s one thing to train for a big race or running event, it’s quite another to survive the outcome. Whether you experience the disappointment of not hitting your target, the elati...2022-03-0130 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”The Pre-Race Jitters Episode” (The Final Week Of #Breaking20 Plus Special Guest Trevor Cummins)
Even the greats get anxious before the big days. Sonia and Jarlath are joined by marathon expert Trevor Cummins to discuss how you can conquer your pre-event jitters through taking a few simple steps. Trevor is a professional athletics, strength & conditioning coach based in Cobh who just this weekend posted a marathon PB of 2:37! Jarlath has had a rocky couple of weeks preparation for this #breaking20 challenge this Saturday. Between illness and scheduling the lead up has not been ideal. Sonia explains why “talking yourself out” of peek performance is a big danger in the final week. In the extended epis...2022-02-2238 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Running After COVID”
There’s no roadmap for coming back from a dose of COVID. Every case is different but are there any guidelines you should stick to? Sonia and Jar break down what the experts say and examine whether antibiotics can tinder peak performance. Sonia tells us about her trip to Spokane Washington for the Lilac Grand Prix and how the Nike Union Athletics Club smashed a world record on Friday night. We go around the parishes for a stop in Vancouver where an Irish running club took over in the local half marathon. And finally in the extended cut we get to...2022-02-1530 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Marathon Training Episode With Special Guest Coach Trevor Cummins”
The number 1 running podcast in the world today (Irish Runner Magazine), Irishman Running Abroad, brings you a comprehensive experts guide to marathon training this week. Sonia and Jarlath enlist the help of the great Trevor Cummins two weeks out from his trip to the Seville marathon. Together they work through some of the most common misconceptions, questions and truths of preparing for the big one. As always there is even more craic and questions answered on our supporters page over at Patreon.com/irishmanabroad plus an illustrated set of notes. Jarlath was struck down by a bug this week. Sonia...2022-02-0829 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Ask Sonia Mailbag Episode”
After an eventful week Jarlath puts your questions to Sonia in our monthly “Ask Sonia Anything Episode”. Sonia‘s trip to the east coast for two indoor track meets almost hit the skids when snow and ice hit New York. The Irish icon fills us in on her Michelin Man run around Central Park and dips straight into our listener questions. We then head round the parishes from Raheny to Kenya. Olympic marathon hopeful Jan Corcoran jumps on the live line directly after training camp in the mountains. We get a full progress report from Jarlath breakthrough with the #Breaking20 challe...2022-02-0145 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”When It All Falls Down How Do We Pick Ourselves Up”
It’s a fact of life. Things don’t always go well. Sonia O’Sullivan, the greatest Irish athlete of all time, explains to Jarlath the head space we need to respond to the adversity we face when running and life gets really hard. The crisis might even happen while you’re running a race or out on a long run. Can we quiet that little voice that tells us we can’t and turn the hardest times into the foundations for something better? Sonia travels to the east coast for the Melrose Games and feels the memories of her time at Vi...2022-01-2533 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Running Fast & Running Safely”
It’s almost a week since we learned of the brutal killing of the Irish school teacher and musician Ashling Murphy. Sonia and Jarlath talk about the violence and how the proximity of this awful incident hit home. With the Cobh 10 Mile Road Race in April, we hear Sonia’s plan to commemorate Ashling’s memory forever in the race. Hersport.ie have also announced a run in March and a full campaign to highlight our country’s problem with gender based violence. We go around the parishes to see how our members dedicated their runs to Ashling Murphy. And we hear...2022-01-1836 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Sonia’s Fundamentals Of Speed”
Sonia is back in California with Union Athletic Club for some sunny weather and speed training. Jar spent last week soul searching and wondering whether a sub-20 minute 5K is within him. It’s been a tough week in January for a lot of people so what better way to focus your mind and energy than a bit of advice and craic from the greatest of all time. In this episode our hosts look at a few different fundamental ideas of speed training and answer some questions on the subject from you the listeners. There’s heaps more detail and fun...2022-01-1131 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Sonia’s Guide To Setting The Right Running Goal”
Do you find running a grind? Are you just floating along not really doing much? Tipping along is all well and good for some of the year but to really extract that joy and sense of achievement from running the right goal might be all you need. But how do you find the right one? Let Sonia explain via Jarlath’s goal to run a sub-20 minute 5K. Yes, you’ve heard of Kipchoge’s breaking two project well welcome to Jar’s breaking 20 project. It’s like Kipchoge’s enterprise with pints, complaining and dumb questions from Jar. You can come on...2022-01-0440 min
An Irishman AbroadIrishman Running Abroad with Sonia O’Sullivan: ”Sonia’s January Survival Guide Episode”
Encountering a rut or a lull in your motivation is normal at this time of year. How you deal with it is what counts. Sonia dials in from Australia to talk us through her key methods for preparing athletes, and people giving running a go, for the best start to the New Year. Her advice on what to do prior to making your resolutions might just save you the heartache of failing in the first few weeks of 2022. Jarlath is back in Ireland and knows a thing or two about faulty exercise promises. He quizzes Sonia on how to spot...2021-12-2835 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Super Shoe Episode” (Plus Sonia‘s Tip Of The Week And Your Questions Answered)
Technological doping, the greatest thing since the stopwatch or the greatest fad since fidget spinners! Call it what you like, super shoes are changing running one carbon footplate at a time. Jarlath doesn’t have a pair. Sonia has a pair in every city she visits! Jarlath has a lot of questions. Are these shoes intended for the slow runner? Can they be harmful? Do they really work? Why are they so damn expensive? And if they cost that much, surely we should be allowed to train in them? Sonia has the answers and few insights into what the elite at...2021-12-2137 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Three Keys To Avoiding Running Injuries” (With Special Guest David Gillick)
The fear of injury is a constant conscious or unconscious fear for every athlete no matter what their experience level. For many it’s the reason they avoid running completely. Rather than feeling powerless over the prospect of injury, Jarlath asks Sonia O’Sullivan and another gold medal winning Irish athlete, our special guest David Gillick, if there is a formula to avoid picking up physical ailments from running. With the European Cross Country Championships in Dublin last weekend we get a review of what took place and the standout performances. There’s a trip around the parishes to see which...2021-12-1430 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”How To Make Running In Winter (A Bit) Easier” (Sonia Explains The Kit You Need, The Mistakes To Avoid & More)
With storm Barra bearing down on Ireland there has never been a more appropriate moment to release our long planned but never recorded episode about coping with winter conditions. The temptation to roll over in bed on a Saturday is so vast that even the great Sonia O’Sullivan admits she nearly fell foul of it this past weekend. Instead, she scrambled down to Bushy Park while Jarlath shambled to St Albans. Both got the result! Today Sonia takes us through the basics and not so basic tips and tricks to conquer any weather condition that winter can throw at yo...2021-12-0731 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”Why Running Easy Is So Hard” (Sonia‘s Guide To Getting Your Pacing Exactly Right)
Why do 99% of runners, including Sonia O’Sullivan, go too fast on their easy runs? Experts believe that 80% of your running each week should be done at a very easy conversational pace in order to build stamina and recover properly from harder sessions yet very few people actually stick within this pace window. Most will go a little too fast, some (like Jarlath) have gone so fast on their slow days that injury is just around the corner. This week Sonia explains why this simple piece of advice is so hard to take for so many people. How do you es...2021-11-3037 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”Sonia Goes To California” (Plus The Only Guide To Running Snacks You Will Ever Need)
Sonia heads to California to check out a potential training camp for her Nike athletes. On a whim she decided to run a half marathon. Hear how she got on in this great episode about all things snack related. There’s a brilliant letter from a listener who built her own snacks business from a very simple idea, Sonia’s tip of the week and a deep dive into pre, mid and post run snacks. Jarlath is 1600km into his running challenge for Jigsaw. Why not support him. He has only 400km to go! https://www.idonate.ie/fundraiser/11392108_jarlath-regan--irishman-running-abroad-.html
...2021-11-2335 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Recovery Episode” (Sonia O‘Sullivan‘s Tips On Creating A Better Post Run Recovery Plan)
Whether you're failing to cool down, stretch properly, refuel or sleep adequately, you are making the next run harder than the last. This week the greatest Irish athlete of all time breaks down the keys to replenishing and restoring the body after the exertion. Jar drained the tank last week and felt sick at the end of his Sunday run. Together they laugh about the reasons why this happened. Sonia explains the struggles she has had with recovery in the past and gives us a rare insight into the supplement she found that really helps her sleep better and heal...2021-11-1627 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Women In Sport Episode”
This week Jarlath talks to Sonia about all the challenges facing women in sport and how we can keep young girls involved. Together they reflect on how few and far between the options once were for young girls interested in pursuing sport in a serious way in Ireland as recently as the early 90s. Has enough changed? Sonia gives her opinion what needs to happen for change to take place for this generation. We also get an update on her elite training group at Nike HQ in Oregon. This week German athletics hero Konstanze Klosterhalfen invited Sonia to a yoga...2021-11-0934 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”What Would Kipchoge Do?” With Special Guest Cathal Dennehy
What can we learn from the greatest marathoner of all time? Cathal Dennehy travelled to Kaptagat and lived there for 3 days absorbing everything. He chats to Sonia and Jar about exactly what mere mortals can apply to their training. It’s eye-opening stuff to say the least. Sonia also gives us an update on her travels and explains the benefits of incorporating one track session into your training each week. There’s also a hilarious account of a nightmare run Jarlath had on Halloween morning and Sonia’s now legendary tip of the week. To read about Cathal’s trip to Kenya...2021-11-0235 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Marathon Episode” With Special Guest Paul Tonkinson
Whether you’re deep in training or just toying with the idea of running a marathon, today’s episode of An Irishman Running Abroad contains gems of information, tips and anecdotes from two of the most knowledgeable people you could find. One is of course our resident coach and all time athletics legend, the icon, the goat and the former World Champion Sonia O’Sullivan and the other is the brilliant standup comedian and author of “26.2 Miles To Happiness” Paul Tonkinson. Both perspectives are invaluable help in figuring out how you want to approach your race if at all. Sonia answers ou...2021-10-2637 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”Your Questions For Sonia Answered”
This week we open the mailbag. It’s been bulging for months with a backlog of your questions for Sonia on training, nutrition, injuries and more. Not only does Jarlath get the chance to ask all your questions for the GOAT but he also gets to dip into the raft of questions he has never had the chance to ask. In classic no-nonsense Sonia style, we get the whole truth on each subject and an account of the worst questions she’s ever been asked. There’s even time in the second half for Jarlath to ask if he is diffic...2021-10-1934 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Gait Analysis Episode” At Profeet London
The experts at Profeet in London welcome Jar (the rookie) and Sonia (the Olympic legend) to their 3D imaging lab and state of the art facility to examine, compare and contrast their running mechanics. In this bumper episode the listener gets to come inside Profeet's incredible Fulham Road facility for Jar and Sonia's first ever road trip adventure episode. Tom Scales from Profeet talks us through the data and personally sculpts custom insoles for Jar and Sonia based on the information gathered.
In the extended edition the craic is mighty as the results roll in and a few unexpected insights em...2021-10-1242 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”The Sneakers Episode” With Special Guest Marcus O‘SullivanTrainers, kicks, runners or whatever you like to call them are the subject of today’s conversation with two Irish sporting icons. The big business of athletic shoes has boomed in the last 30 years beyond all recognition. Today’s runner is expected and recommended to have not one but several pairs to wear on rotation throughout their training week. Jarlath asks Sonia if this is really necessary. Or are shoe companies deliberately making their running shoes less like all round trainers and more like specialised tools? Does the weekend Park Runner need a Swiss Army knife shoe rather than a shoe...2021-10-0532 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”Can We Resolve Emotions Through Running” With Special Guest Trevor CumminsThe connection of running to emotion is so direct that it deserves its own episode. Today the greatest Irish track and field athlete of all time examines the mastery of emotional running as a method of self-soothing. Jarlath takes a different approach and examines how running can often bring up dormant emotions resulting in floods of tears while logging miles. He looks at different opinions on why this happens while Trevor Cummins calls the LiveLine to talk about his Berlin marathon experience and how it relates to the topic. Finally we get Sonia's tip of the week and Jarlath has...2021-09-2838 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”So Your Race Day Is Almost Here: Sonia‘s Preparation Masterclass”Sonia’s international athletics season finished on a high last Friday and before she breaks down everything you need to know about race day prep, she fills us in on a record breaking night for her German athlete Konstanze "Koko" Klosterhalfen. Sonia immediately returned to Cobh and has a chance to rest the only way she knows how, with a bit of active recovery cross training. Jarlath’s own attempts at mixing up his activity left him “in ribbons” and wondering is basketball the worst of all cross training activities. We get the opinion of the Irish athletics icon on why the b...2021-09-2151 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”What‘s Missing From Your Running Routine?: With Special Guest Niall Breslin”Sonia gives Jarlath the raw and unfiltered truth on what most runners leave out from their running routine and why even the elite athlete rolls the dice not knowing exactly how much damage this can do. Currently travelling to the stadiums she used to dominate, Sonia explains to Jar how different it feels to be the coach this time around. We asked the club members for their running hacks and you're going to love some of the wild answers we received. "Directions Gate" rumbles on as Jarlath gets support from the heartless Michelle Guiney! There's even a chat with the...2021-09-1445 min
An Irishman AbroadIrishman Running Abroad with Sonia O‘Sullivan: ”Running Safely: How Everyone Can Avoid The Inherent Dangers Of Running”Is it possible to run without doing yourself harm? Sonia dials in from Belgium for a frank discussion about the pitfalls that scare many off getting involved. We also hear the first hand experiences of our listeners. In harrowing detail one listener gives us an account of a terrifying assault she suffered while running in Dublin. Sonia provides her usual no-nonsense advice for women and men who want to free themselves from the fear of these things. There’s even more in today’s illustrated notes (Patreon exclusive) plus news of our latest virtual event.
Join our running event on strava...2021-09-0758 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Sonia's Unwritten Rules Of Running"After a sensational weekend of athletics at home and abroad, Sonia sits down to talk to Jarlath about the latest events and the less talked about guidelines that make the running world go round. Every field of endeavour has its own code of conduct, accepted and understood best practice. Sonia offers her take on the most important ones including those pertaining to the track while Jarlath quizzes the Olympic great on the more absurd rules he has come across. From snot rockets to the art of getting changed in public, this episode has something for everyone regardless of your experience...2021-08-3131 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Sonia's Running Myth Busting Episode"It’s the one year anniversary of the Irishman Running Abroad! Sonia dials in from Portland after watching her 2 mile record fall to one of her own athletes at the Pre Fontaine Classic this past weekend. While she fills us in on what it’s like to see the fastest 100 metres since Flo Jo, Jarlath goes to the other end of the spectrum to give us a full report on the hill session organised for listeners at The Hill of Tara. The myth busting begins with the Olympic legend setting us straight on whether there is a specific body type need...2021-08-2434 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Conquering Fatigue: Can Accumulated Fatigue Help You Run Faster?"After months of burning the candle at both ends, Sonia is feeling the strain as she returns to the USA. She talks to Jarlath about all she has learned about fatigue over the years and how it can actually be used as a tool to increase speed long term. There are questions from the listeners around how much time an average runner should devote to recovery and a ridiculous story of Sonia's first stateside park run and how it brought out the competitive animal in her. There’s a detailed look at a Sonia designed training plan and lots more ov...2021-08-1728 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Sonia's Five Questions Every Runner Needs To Ask Themselves"As the dust settles on Kellie Harrington’s triumph, Jarlath Regan asks Ireland’s greatest ever track and field athlete about what lies ahead for Ireland’s golden girl. Sonia looks back on the moment her life changed in the same fashion, examines the idea of pressure in those moments where gold is on the line and offers a rare insight into why being a runner helped her get her privacy back when her world was invaded. Jarlath and Sonia look back on their first pop up running event at Seán Moore park over the weekend and then they dig int...2021-08-1033 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Trying To Do Too Much: What To Do When We Feel Overwhelmed"After almost 12 months and nearly 50 episodes, Jarlath and Sonia meet face to face for the first time to discuss that awful sense we all get from time to time. Feeling like you’ve bitten off more than you can chew whether it’s at work or in running can leave us feeling frazzled, depressed and completely exasperated. Sonia has some simple yet effective advice as always for anyone feeling this way. Unlike most of us, she has felt the weight of the world on her shoulders when performing on the world’s biggest stage. Few can relate to Simone Biles better...2021-08-0328 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: "Sonia's Olympic Preview"With the track and field events commencing this Friday, Sonia focuses this Irishman Running Abroad on what we can expect. How will the bizarre circumstances affect performances? The former world champion walks Jarlath through who to watch and why. With both Jar and Sonia back in Ireland there is news on a meet up run on August 8th and how to navigate a running plan in a new location. Sonia gives Jar a funny idea to replace weight training when you’re at the beach and the question of whether it is ever acceptable to get a taxi home fr...2021-07-2734 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Chi Running: With Special Guest Emer O'Brien"Gait analysis is rightly or wrongly something a lot of runners fear from a cost and mortification point of view. This week Jarlath reluctantly submits to having his gait analysed by the brilliant Irish chi running coach Emer O'Brien (fitnesswithemer.ie). Sonia admits why even she hates seeing the reality of her running technique played back to her. Emer explains why getting past this cognitive dissonance is so important to running more efficiently and avoiding injury. With the Olympics just around the corner, we get an update on Sonia's running team in Utah and her own plan to get home...2021-07-2034 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Running For Weight Loss: Sonia's Definitive Guide"Weight loss is a global obsession and often the hidden motivation behind a lot of new and old runners. Today on the podcast Sonia looks at a subject she has taken as a basic by-product of her job and considers why so many struggle with it. Jarlath quizzes the Irish Olympic legend on the errors most people make, her cheat code for meal prep and how to design your running schedule to maximise your chances of getting your body composition to match your running goals. There’s also listeners’ questions answered and a look at Roy Keane’s ability to move t...2021-07-1336 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Take My Breath Away: Can Nasal Breathing Make You A Better Athlete?"The New York Times bestselling book “Breath - The New Science Of A Lost Art” is the jumping off point for this discussion of the roles of breathing in life and running. In James Nestor’s book he presents evidence from a wide array of sources to suggest that we can reduce stress, sleep apnea and even auto-immune diseases by simply reverting to nasal breathing. Sonia and Jar look at the application of nasal breathing in athletics and they both give it a try. Later in the episode Sonia’s coach Trevor Cummins calls the Irishman Abroad Live Line with his top...2021-07-0628 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Drills, Drills, Drills!"Want to run more efficiently, with more balance, better posture and less chance of injury? Apparently “drills” are the only way to go. Today Sonia explains what the hell a drill is apart from a handy yoke around the house. The principles behind them and why pretty much every runner should regard a solid selection of drills as essential at least twice a week. With the US Olympic trials concluded Sonia is completely exhausted from the emotional rollercoaster of seeing her athletes qualify in style and see their dreams come true, or get pipped at the post and ponder what happ...2021-06-2936 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Marathon Training: Bumper Episode"Ever thought about running a marathon? Can anyone do it or is that madness? Sonia O’Sullivan digs into the myths and legends surrounding marathon training to reveal some surprising realities. Is it really something that anyone can train for in 12 weeks? Will you still have any friends at the end of it? We get a masterclass from the Irish athletics icon and former winner of the Dublin City Marathon. Jarlath asks Sonia questions posed by our running club members on everything from nutrition to shoes, cross training to runners' stomach. No stone is left unturned in this bumper edition an...2021-06-2232 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Plan Like A Pro" (Plus Special Guest Ciara Mageean)If Sonia was a member of the A-Team she would have pointed out to Hannibal that it’s not really a plan until you write it down. This week Jarlath gets more guidance from the Irish sporting icon on how to properly plan a week of running. Regardless of where you are with your progress, Sonia’s insight into what should form the basis of your run plan will help. From rest to ambition, consecutive training days to discomfort and pain, this is a fun and in-depth conversation about one of the most overlooked aspects of the running world. In the...2021-06-1528 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Resisting The Urge To Do Too Much"The number one cause of re-injury is doing too much too soon when trying to return to activity. Why do we find it so hard to resist the urge to go for it too soon? Sonia takes Jarlath into how to avoid this common pitfall that she herself has fallen for on many occasions. There’s your questions on carb loading, dealing with heat and fitness answered. Then the LiveLine is open for a call from Sonia’s strength and conditioning guru Trevor Cummins in Cóbh. There is so much to enjoy in these episodes and even more over on Pa...2021-06-0827 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Hips, Matt LeBlanc, Olympic Update & Your Questions Answered"Hips, just like the resemblance between Joey Tribbianni and an Irish Uncle, have been overlooked for far too long. This week Sonia explains why developing even a little more power in your hips can make a world of difference to your running, posture and prospects of getting injured. Jarlath went down the rabbit hole of Matt LeBlanc memes while simultaneously devouring every piece of half baked theory on the subject of hips. He puts his findings to Sonia and explains why he had resigned himself to having old man hips. Is there any hope for those of us who have...2021-06-011h 02
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Sonia's Guide To Mobility vs Flexibility"Understanding the relationship and difference between these two things could change your running forever, help you avoid injury long term and make you a better person. Well the third one isn’t a guarantee but Sonia takes Jar by the hand and walks him through the essentials of teaching your body to do more and why it has such a huge impact on even elite athletes. With his injury still hanging around Jarlath takes a page from Boris Johnson’s book and uses an abundance of caution when it comes to returning to running. The impatience is killing him. Sonia advi...2021-05-251h 00
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Why Every Running Mistake Is Normal & Fixable" (Plus Special Guest Coach Trevor Cummins)Why do we have it in our heads that there is a right way and a wrong way to run? Why are we obsessed with speed rather than enjoyment? Has Strava and the smart watches conditioned us all to want the wrong things from lacing up our shoes and enjoying this simple thing? Sonia breaks down a few of the most common mistakes she sees in amateurs and pros, while looking back and critically assessing her own bad habits over the years. There’s Sonia’s tip of the week, your questions answered and Jarlath brings a new coach onto the...2021-05-1852 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Changing Your Plan As The World Changes Around You"As the entire world changes over the coming months there can be a sense of anxiety around losing the gains you have made or the fitness plan you have locked into place. Sonia has seen her world flipped upside down in recent weeks and Jarlath’s injury is throwing all sorts of new challenges at him. Together they chat through a few basic concepts that will hold you firm to your path, some supplements Sonia swears by and the dangers of having a car that looks like a lot of cars. There’s also an excellent listener email about whether it’s...2021-05-1158 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “How To Beat The Running Blues"You can’t feel good all the time. It’s that simple. Even if you’re breaking your personal best on a weekly basis, you might not feel great about it. Runners low can be as common as runners high. This week our resident health, wellness and running guru Sonia “The Legend” O’Sullivan gives us her best advice on managing the inevitable dip in your outlook. Jarlath is really struggling this week after a shock diagnosis from his physio has sidelined him for the next month. That didn’t stop him this weekend. Jar and Sonia look back on a massively su...2021-05-041h 00
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Sonia's Move To America (& How To Avoid The Dangers Of Running)"After relocating to America, Sonia explains to Jarlath how the ghost town of Nike’s HQ campus employs a steamroller to manicure its grass, the weird coincidence that produced a chance meeting with a competitor from her past and how she managed to charm her way into getting a vaccination within 48 hours of hitting American soil. The focus then turns to the most overlooked perils of running and how we might avoid these dangers. There’s a tribute to our fallen running club ambassador Gillian Ryan and the announcement of a run in her memory on May 2nd. Paula Radcliffe take...2021-04-271h 03
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Myths VS Facts"With so much conflicting information out there and so many vested interests, it’s hard to know what to believe about running. Today Sonia takes aim and busts a few of the myths that hold us back when it comes to running well. Jarlath has picked up an injury and opens up for the first time about the impact it is having on his training and life. Sonia offers some no nonsense advice and announces her plans to head Stateside in the lead up to the Olympic Games for a very exciting project. There’s also one of the most biza...2021-04-201h 02
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Sonia's Essential Guide For Your Return To Running"Following a bizarre incident involving a stray dog, Sonia finds herself on the examination table looking down the barrel of a health situation she has never faced before. The journey back to running after a layoff is something the Irish legend reflects upon with Jarlath. Together they examine the essential components of a thoughtful comeback. Sonia opens up about her like of self-kindness during her career and how that has changed now. An email from a listener allows Jarlath to realise something his coach has been telling him for 6 months and there’s a review of the Cobh 10 mile virtual ro...2021-04-1352 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Bounce Back: The Ancient Art Of Getting Back On The Horse"Ireland’s greatest athlete gives us a masterclass in how to respond to setbacks, failures and unforeseen problems. After a week where Sonia asked all our listeners to see how high they could climb, a month when Ireland has struggled to see light in the darkness and a year when everyone has been forced to dig deep, there really has never been a better time to talk about resilience. Jarlath goes deep into Sonia’s Olympic past to find out how she learned to respond during her darkest moments and why speed was the key. There’s a review of the le...2021-04-0655 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Tip & Niggles"Niggly pains and aches are among the hardest aspects of running at any level. The intuition and detective work needed to decipher whether a nagging pain is just a passing change taking place in your body, a part of the normal discomfort of pushing yourself or something that if left unchecked will develop into something way more serious - can be immense. Whether you suffer with tender shins, heals, toes, arches or hips, tight achilles or glutes, Irish athletics legend, Sonia O’Sullivan is here to help with the detective work you need to do. Together with Jarlath she tries to...2021-03-301h 01
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Tip & Niggles: Sonia's Pro Tips For All Those Little Injuries"Niggly pains and aches are among the hardest aspects of running at any level. The intuition and detective work needed to decipher whether a nagging pain is just a passing change taking place in your body, a part of the normal discomfort of pushing yourself or something that if left unchecked will develop into something way more serious - can be immense. Whether you suffer with tender shins, heals, toes, arches or hips, tight achilles or glutes, Irish athletics legend, Sonia O’Sullivan is here to help with the detective work you need to do. Together with Jarlath she tries to...2021-03-301h 01
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The Sonia Mentality: Head Stuff Essential To Running Better"You’ve probably heard of Kobe’s “Mamba Mentality” of work ethic and perfectionism. This week Irish athletics legend who is also know by just one name, takes us inside the “Sonia Mentality” for running. Whether you’re struggling to get out the door or break 20 minutes for 5K, Sonia O’Sullivan’s tips on the right headspace or mental approach to running and life will help you. With an honesty you rarely hear, Sonia explains her own mental struggles during and after her career. She gives Jarlath a few tips to help him reset after last week’s ferocious training load and to...2021-03-231h 01
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Reclaim These Streets: Women Feeling Safe Running Alone"Sonia and Jarlath discuss a subject that is long overdue on this podcast and in society in general. Jarlath asks Sonia about fear that comes with running for women and what men can do to help make the running experience less threatening. The Irish Olympic legend opens up about her own fears and the intimidation that even world class athletes feel on their runs. Together they try to find at least one charge we can all make today to immediately change the current situation. There’s also a review this weekends event for Jigsaw.ie and look forward to our St...2021-03-1650 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Eat This Not That" (With Special Guest Aisling Demaison)Jarlath puts your questions on nutrition to the Irish athletics legend Sonia O’Sullivan. From the basics of what our daily plate should look like to the more insider knowledge of gels this episode covers everything. With our Mothers Day and St Patrick’s Day events on the horizon Sonia gives us a few pre and post race tips and her recipe of the week. Finally we hear Aisling Demaison of the Running Home project about an idea that came to her while out for Sunday run that is now taking over her life. runninghome.ie is raising vital funds for...2021-03-0955 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Balance: The Most Overlooked Aspect Of Running"It’s remarkable that it has taken us 6 months to get to the issue of balance in running given it is perhaps the most essential component of biomechanics and the training itself. Sonia leads Jarlath through the basic theory of teaching your feet to react to changes in your body position. There’s a look at some of the more unusual training exercises to improve the reaction of our proprioceptors and how to pronounce proprioceptors. There’s the new book club section with the announcement of our first book choice, “Shoe Dog” by Phil Knight. Sonia then broadens the discussion of balance...2021-03-021h 01
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Motivating Yourself When You Just Don't Feel Like Running"Lockdown malaise can kill a run before it happens. Sonia chats to Jarlath about motivating ourselves when it feels like we can’t get out the door. Trying to encourage your friends, family or kids to join you on a run can seem like an impossible task. Jarlath asks Sonia if there’s an easier way to get your child interested in exercise. For the first time we hear about her challenges motivating both of her daughters. We also get some timely advice on running hills and admission from Sonia on the difficulty she has with our latest Strava event.
Join...2021-02-2338 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The Elevation Episode With Special Guest Aoife Cooke"Before sitting down to chat to national marathon champion Aoife Cooke, Jar and Sonia take a moment to announce and explain three new Irishman Running Abroad events suitable for all kinds of runners. The two time world champion has put a lot of time and effort into coming up with events that will keep you motivated through lent. By challenging us all to see can we gain as much elevation as possible Sonia takes our training to new heights and Jarlath hopes his aching legs can keep up. Aoife Cook knows a thing or two about aching legs. Her training...2021-02-161h 18
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “Tricks Of The Trade: The Creams, Gels, Ointments, Balms & Potions Of The Pros"Sonia opens her medicine cabinet to reveal the over the counter fixer-upper tricks and treatments she has accumulated over the years. Everyone has niggling running pains but nobody has more solutions to cure them than the Irish athletics legend. We hear of a less than normal plant based solution for stimulating blood flow that has Jarlath on the floor and a rare bird oil sparks a memory for Sonia. There’s also a look at alternatives to running to help maintain your fitness at home during periods of injury or snow. Sonia’s Lent Event starts next week. She walks us t...2021-02-0949 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The Four Keys To Fast Recovery"Sonia walks us through the four keys to helping your body feel better after heavy exertion. And this weekend we really exerted ourselves for the Jigsaw.ie PB Loop Challenge. Hundreds of you took part so what better time to address all your questions about the myths, tricks, supplements and gadgets aimed at aiding the body’s natural healing ability. From inflatable pants to thigh high compression socks, magnesium or Epsom salts, massage guns and protein shakes, Jarlath quizzes Sonia on it all. Together they work out a new Lent Event as Sonia ponders whether we can all go faster by...2021-02-021h 13
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The January Food Episode With The Happy Pear"For our January food episode Dave and Stephen Flynn join Sonia and Jarlath to talk about soup, running and all things plant based. The Happy Pear have created an Irish culinary empire around eating right and making wholesome food fun. Their new book Vegan Cooking For Everyone has ten chapters covering everything you’ve ever wanted to know about vegan food but were afraid to ask, adaptable recipes that will blow your mind and “teach man to fish” ideas that will change how you eat at home. There’s also an extensive questions and answers section with Sonia where Jarlath puts som...2021-01-2658 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The Barefoot Running Debate"Can all repetitive strain injuries be traced back to modern running shoes? Jarlath asks Sonia about this and other claims of the barefoot running movement. It makes sense on paper. We have conditioned our feet to expect a type of cushioning that encourages heal striking rather than the flat strike that lets the miracle of engineering that is human foot so its job. Sonia looks back at her days running barefoot at competitive events, the Kenyan model, Zola Budd, ice baths and the danger of transitioning to shoeless running or minimal shoes. There’s look at Jarlath stalled progress after he...2021-01-1956 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “What To Do When Running Stops Being Any Craic"Whether you’re worrying about starting out or over stressed about your big running goal, there comes a point where running can feel like an unpaid part-time job. It can stress you out, occupy all your headspace, leave you grouchy with loved ones and unable to enjoy the process on any level. Sonia sits Jarlath down to remind him and you of a few methods she uses when she feels this way. Getting to a place where our exercise is a release rather than a chore is sometimes tricky. As always Sonia cuts through the nonsense like a knife through but...2021-01-1244 min
An Irishman AbroadIrishman Running Abroad: “How To Eat Like A Runner: Sonia's No-Nonsense January Eating Guide"Jarlath has fallen off the health and fitness wagon so many times in the last 20 years it’s now his routine. Sonia thinks she knows why. She explains why setting the bar too high is the number one reason why New Year’s resolutions tend to fail. Although he’s not known as a running guru Francis Brennan provides one of the best tips on the size necessary for a resolution to work. Jarlath digs into the idea of viewing any healthy changes as additions rather than deprivations and opens up about his fear of blowing his progress on Cadbury Celebr...2021-01-051h 04
An Irishman AbroadIrishman Running Abroad : “Resetting Goals: Sonia O'Sullivan's Guide To Making Difficult Targets Seem Less Far Away"Getting ahead of the January blue is essential. It doesn’t matter who you are, January can be a tough month. Sonia opens up about her difficult times during this period and shares the secrets she’s discovered in refocusing her targets to make the end goal “near” rather than “far away”. If the first few months of this series were about establishing a solid foundation, Sonia walks Jarlath through her theory on building the best training bracket in the absence of actual races. She created a very unusual goal for him and the listeners that will allow everyone to get excited...2020-12-2954 min
An Irishman AbroadIrishman Running Abroad : “Running On Empty: Conquering Residual Fatigue with Sonia O'Sullivan"It’s the most exhausting time of year. Jarlath and Sonia take a look at how residual fatigue from both running and life can swallow our best laid plans at the end of a testing year. We got top tips and tricks on how to allow yourself to rest and not lose focus and a few timely reminders of what should remain our priorities as runners and people. Sonia opens up about her struggle at last Saturday’s event while Jarlath laments his toddler level Strava art skills. There’s also a new section of the show called “Sonia’s Heroes” an...2020-12-2244 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “The Running Jargon Explained Episode"The language of running comes under the microscope this week as Sonia and Jarlath untangle some of the more complicated concepts, terms and phrases doing the rounds today. In typical no nonsense fashion the Irish athletics legend explains how simple terms such as splits, intervals and strides have very different meanings. There’s a few laughs to be had at Jarlath’s expense as explains his brief relationship with plyometric training. And Sonia gives us the details of a cocky runner who made the mistake of mockery during last weekend’s Tasmanian 10K. There’s news on this weekend’s event for...2020-12-1556 min
An Irishman AbroadIrishman Running Abroad with Sonia O'Sullivan: “What Is 'Chi-Running'? And How Do We Use It To Improve Our Running Form"This week’s slightly delayed episode looks at the most deceptively important aspect of running. Subtle problems and changes to a runner’s form can mean the difference between long term injury and PBs. Sonia introduces Jarlath TJ the concept of “chi-running”. Created by Danny Dreyer after suffering a long term injury, Sonia explains that her introduction to the concepts came from another Irish running legend Catriona McKiernan. After examining drills that can activate the essential muscle groups to improve anyone’s running dynamic, we look at why many of us feel trapped with the form we have.
Attempting to change the w...2020-12-091h 02
An Irishman AbroadIrishman Running Abroad: “What To Buy The Runner In Your Life: Sonia O'Sullivan's XMas Gifts For Runners”Sonia guides Jarlath through the maze of pitfalls when buying a stocking filler for the runner in your life. With so many running products swamping our timelines, what’s good and what’s not, what’s the safe bet and what’s too personal to bother even trying to guess. Jarlath finds a few odds and ends that he found online and a few bits and pieces that he says will go down a treat. There’s also news on the Irishman Running Abroad challenge. Jarlath gets told off for not listening to Sonia’s guidance on rehabilitation last week and admits h...2020-12-0151 min
An Irishman AbroadIrishman Running Abroad: “Marginal Gains: Sonia O'Sullivan's Tiny Changes That Can Make A Huge Difference”Sonia and Jarlath talk about legal performance enhancers and discuss you suggestions for ways to improve your running times. Everything from changing shoes to coffee comes under the microscope. After last week’s injury Sonia advises Jar on the importance of a gradual return and together they mull over what the next Irishman Running Abroad event should be. Why not get in touch with your suggestion? There’s also a discussion of the power of music and Sonia reveals a few surprising bangers that used to get her pumped before her biggest races during the nineties.
Join us on https://www.s...2020-11-2445 min
An Irishman AbroadIrishman Running Abroad: “Sonia O'Sullivan's Keys To Conquering Loss Of Motivation”Some days you just don’t feel like it. That’s true of every activity including running but how can we overcome it. In this bumper episode Jarlath presents Sonia with a few of top reasons why people give up on running and asks how avoid falling into the same traps. Regardless of whether you run Sonia’s tips on goals, planning, identity and self-care will help you. She freely admits to losing her motivation regularly including in the last week.
Jarlath explains why he has suffered his most recent dip after a simple visit to the pharmacy got out of cont...2020-11-1757 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan: “Food Glorious Food: The Nutrition Episode”After a week of comfort eating watching America nearly implode, Jarlath asks Sonia for some nutrition advice this week. Having escaped her quarantine hotel at last, the Irish athletics legend is on a high and gives some priceless tips on mindset and discipline that we can all apply to our intake. There’s news on our up-coming event on November 18th and a look at Jarlath’s speed of progression with his training plan.
Join us on https://www.strava.com/clubs/irishmanrunningabroad
To gain access to the entire back-catalogue of over 400 Irishman Abroad episodes that are not available on iTunes...2020-11-1043 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan: “Running In Lockdown & The Secrets Of Recovery”In a week when it feels like the whole world is either locking down or smothering us with overwhelming news there has never been a better time to get out and run. Sonia remains quarantined in Australia nobody knows the feeling better than her. Today she talks to Jarlath about making the most of our limited surroundings and stringent rules. After 9 solid weeks of training she prescribes a recovery week for Jarlath and explains why this will help massively in the long run.
There’s a review of last weekend’s club event and the announcement of our n...2020-11-0338 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan: “These Things I Know - Sonia's 4 Game-Changing Tips For Running & Life”Ever wanted to know what Ireland’s greatest athlete regards as the most vital knowledge she has accumulated over the years? Well in this week’s episode Jarlath asks Sonia that very question. The answers can’t but surprise and help you.
Speaking to us from her new home for the next two weeks, Sonia tells us what living in a quarantine hotel is really like. Together Jarlath and Sonia assess a difficulty for a lot of people and talk about the first Irishman Running Abroad Challenge in aid of our chosen charity partner Jigsaw.ie.
Join u...2020-10-2739 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan: “The Need For Speed Episode”It doesn’t matter what your level of running experience most people want go faster. Fresh off completing his first 10K, Jarlath gets into why and how we can all run better times. There’s news on the next Irishman Running Abroad event on October 31st and a little functional fashion advice from Sonia.
Dressing for the changing weather is essential to avoid picking up a chill when running in these months. Jarlath gets ridiculed for his choice of shorts and the most inside baseball pro-top for keeping your feet warm is revealed by Sonia (Patreon edition only...2020-10-2037 min
An Irishman AbroadIrishman Running Abroad With Sonia O’Sullivan and Special Guest John Connell: “The Running For Mental Health Episode”A special World Mental Health Week episode where Jarlath asks Sonia about her mental wellness during her career. Sonia opens up for the first time about the deep lows that followed the huge highs of her career and the lack of understanding during the 90s on the issue.
There’s a big announcement about a running challenge that listeners can join in with to make a huge difference for our chosen charity partner Jigsaw.ie and young people across Ireland.
Later in the episode we get a special bonus interview with the author of The Runn...2020-10-1336 min