Casual Runners Appreciation Podcast

This 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 important The origin story of Sip and Stride Run Club  But first, we CRAP on abou...

This 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 committee Why 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 record Where you'll find the...

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...

This 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 zoomy Quitting his day job as a concreter and betting i...

This 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...

This week, we're joined by Rob Goyen, a sports commentator and stroke survivor. Together we talk about: Recovering from a stroke in your mid-30s What it's like to be beaten by your 11-year-old son How he became a running / iron man commentator Whether he can see CRAP with the microphone at a big event A humble brag about the big names he knows - hello Courtney Dauwalter But first, we CRA...

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 sausage How 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 wedding Her new...

Hayden 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 Runners A change in course at Hayden's OG parkrun WARP calling out Shannon for doing a marathon The offical announcement of Team CRAP for Transcend We also answer some listener questions, both serious and fri...

This 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 rotation How many pairs do you actually need Suggestions for daily trainers, tempo / speed, long runs, and race day How to pick when every brand has 72 different...

This 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 run Listening to your body Easy to digest foods to help your gut - hello baby food The importance of balancing carbs, protein, and fats But first, we CRAP on about: Hayden’s Busso Bay Run reCRAP His lack of PB being 99% Shannon...

This 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 bonanza But first we CRAP on about: Celina getting stretchered off the staff ve...

This 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 beyond His longest and highest ultramarathons His first time DNFing a race How he accidentally became a cover model About 36 not subtle reminders to sign up for Herdy's Backyard Ultra But first we CRAP on about: The Triple J Hottest...

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 life Her transition from player to referee How she fits training in around her job and life Why the Bronco is worse than a the beep test The rise of women's sports over the past few years But first...

This 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 runner What he loves about running the trails Why everyone should head down to Manning Park Trail Runners at least once Transcend Trails recon - he's done it solo four times His top tips and tricks if you're just getting...

CRAP 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 purpose What is contrast therapy and how does it aid recovery The differences between what hot & cold does to the body Ice bath vs. a bag of peas - which one is more beneficial Tips to lasting l...

It'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 Hayden The feedback from the question boxes we put on Instagram Our running and podcast highlights of 2024 A promise to get merch to you in Q1 2025 Thanks for supporting the podcast in 2024. CRAP will return o...

This 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 years Starting running in her 50s What she loves about the parkrun community Getting used to your progress coming slower the longer you run Ensuring longevity as a runner, mentally and physically But first we CRAP on about:...

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 WARP What an average training week looks like How running has made them better husbands and fathers The big races they have planned for 2025 What their plans are for WARP i...

This week, we're joined by Rashanthi, a true casual runner. Together we talk about: Releasing the internal pressure and finding joy in running Completing four of the majors and what she loves about them Running the Olympic marathon course in Paris What being called a 'back of the pack' runner means to her The best event on the Perth running calendar But first we CRAP on about: End-o...

This 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...

This week, we're joined by Simon Poli, co-founder of Perth Pub Runners. Together we talk about: Why he started Perth Pub Runners The importance of having runs clubs where pace and distance don’t matter Running 4x 200 mile events in one year What he loves about ultra running The potential for collaborative beer mile But first we CRAP on about: An in-depth discussion about Fremantle Running Fes...

In 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 event The process that goes into shutting down the Cappuccino Strip (and other major roads) The incredible volunteer committee be...

Hayden’s back, the co-hosts are reunited, and we’re helping you to get ready for summer running. Together, we discuss: Slowing the fuck down Slip, slop, slap and don’t underestimate a legionnaires cap Hydrate! Preferably with water but beer also works Be nice to yourself when everything feels hard and you wonder where your fitness has gone  But first we CRAP on about: Hayden’s holiday and close ca...

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...

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...