You know, I like to be fit and healthy, so the best way I know is to just get out there and run.

Running was an outlet for me to, I guess, feel good about myself and take out some of the angers that were going on in my life.

Sonio Sullivan is going to take the world title back to Ireland.

When it comes to running, it's easy to fall into patterns.

Same route, same shoes, same sessions, same paces, and surprise,

surprise, same results.

And while solid routine is no bad thing, if the routine contains limiting elements,

you can end up on a hiding to nothing with boredom,

fatigue or worse still, burnout just around the corner.

Today, an Irishman running abroad, the great Sonja Sullivan, talks to us about the small changes

we can all make to get the most from our running and the mistakes that many people make in their

first years at it. You're back in London, Sonia, you're on your way to Portland. This is a brief stop,

is it? This is a brief stop and it was last night I was nearly thinking it was a needed

stuff because I was afraid that I wasn't going to make it to the airport or even

on the plane take off but um yeah everything worked out good it was a wild storm like it was really

I was like how is she going to take off in this weather was it hair raising in terms of getting off the

runway uh not that the flying was actually not too bad.

There was a couple of bumps, but it was more to driving to get from Cove to

Cork Airport, which is not very far.

It definitely took probably twice as long as normal.

I had to go and pick up Joe from Curie's BMW to drop me off.

And my mother was given out to me for taking this man out of his nice, warm house.

...