IRISH RUNNER MAGAZINE Podcast Season 4 Series 1 brought to you in association with ELECTROSAL from Clonmel Healthcare, our Official HYDRATION PARTNER.

NUTRITION FOR RUNNERS : Launching October 2026. Presented by JILL DEMPSEY| New Vitality www.newvitality.ie

 

Irish Runner Magazine in association with ELECTROSAL from Clonmel Healthcare are  delighted to announce Season 4 Series 1 of its podcast, focusing on Nutrition for Runners.

 

In this new 8-episode series, Jill Dempsey will explore how the right balance of fuel, fluids, and nutrients can help runners train smarter, perform stronger, and recover better.

 

From everyday training runs to race-day preparation, hydration and nutrition work together as essential components of a runner’s journey.

 

Listeners will discover the science, advice, and practical tips that help runners get the most from every stride.

 

SERIES GUIDE PER EPISODE

1. Couch to 5K — Starting Strong

 

If you’re thinking about starting Couch to 5K — or you’ve already taken those first few steps — this episode is about keeping nutrition simple. We’ll look at how to fuel a new running habit, support energy and recovery, and build healthy habits without feeling that you suddenly need the diet of an elite athlete!

 

2. From 5K to 10K — Fuelling Your Running, Energy & Recovery

 

As individuals move from 5K towards 10K, the body is being asked to do a little more. We’ll talk about carbohydrates, protein, hydration, recovery and what to eat before and after a run — with practical advice that can fit into real, busy lives.

 

3. Half Marathon & Marathon — Fuel for the Long Run

 

When the distance gets longer, fuelling really matters. This episode looks at how runners can prepare for half-marathon and marathon training, from carbohydrate and hydration to long-run fuelling and recovery — and, of course, the golden rule: nothing new on race day.

 

4. The Everyday Runner — Fuelling for parkrun, Pleasure and Progress

 

Not every run has to be about a PB. For so many individuals, running is also about health, headspace, connection and simply feeling good. We’ll look at how to nourish the everyday runner and enjoy everything that running — and the wonderful parkrun community — can bring to our lives.

 

5. Parents and Busy Lives — Looking After Your Own Health Too

 

Whether someone is juggling work, children, caring responsibilities, home life — or simply a very full life — their own health can easily slip to the bottom of the list. This episode is about realistic ways to nourish yourself, protect your energy and make room for movement, sleep and wellbeing without expecting perfection.

 

6. School Communities — Nutrition for Growing, Learning and Moving

 

Good nutrition isn’t just about sport. It supports growing bodies, busy brains, concentration, energy and everyday health. We’ll look at practical ways to support children and young people with food for school, sport and life — while remembering that every individual is different and food should never become another source of pressure.

 

7. Beginner Runners & Fitness Walkers — Every Step Counts

 

You don’t have to run a marathon — or even call yourself a runner — to begin improving your health. This episode is for individuals starting with walking, walk-run sessions or gentle fitness, with simple nutrition and lifestyle advice to help support energy, confidence and enjoyment as you get moving.

 

8. New Year, Better You — Practical Nutrition for the Year Ahead

 

Forget the January pressure to become a completely new person overnight! In our final episode, we’ll bring together the key messages from the series and look at small, realistic changes in nutrition, movement, sleep and stress management that individuals can carry into the New Year because lasting health is about what we can actually keep doing, not being perfect.

 

Jill Dempsey, Presenter, writes:

 

“I’m delighted to be joining Irish Runner Magazine for this series. My aim is to make nutrition feel practical, positive and achievable for individuals at every stage — whether you’re taking your first steps, training for a longer distance, juggling a busy life or simply trying to look after your health a little better. I’m a great believer that health isn’t about perfection. Small changes, made consistently, really do matter, and I hope listeners come away from each episode with something useful they can actually put into practice in real life.”

 

ABOUT THE PRESENTER

Jill Dempsey, BA (UCD), mNTOI, FNTP, is a Registered Nutritional Therapist, Health & Wellness Coach and Personalised Sports Nutrition Health Coach, and founder of New Vitality, Nutrition Health & Wellness Clinic.

 

Her approach is practical, personalised and centred on the individual, supporting energy, health and wellbeing through nutrition alongside movement, sleep and stress management. Blood sugar balancing meals and realistic, sustainable lifestyle changes are central to her work.

 

Jill believes that optimum health is not about perfection or a one-size-fits-all ‘quick fix’ approach, but about helping each individual make practical, small changes to their nutrition and lifestyle, consistently, to support future-proofing their health and quality of life.

 

Jill has also trained as a Health Coach for People with Cancer.

 

SEASON 4 SERIES 1 LAUNCH DETAILS 

The new podcast series will be available fortnightly from October on Spotify and Apple streaming platforms plus Irish Runner Magazine related Social Media.

 

Presented by Irish Runner Magazine — Ireland’s only dedicated running magazine, proudly Irish owned, written and produced since 1981. A trusted source of inspiration, education and motivation for runners of all abilities.

 

OFFICIAL SPONSOR & HYDRATION PARTNER 

The Irish Runner Magazine Podcast is brought to you In association with ELECTROSAL from Clonmel Healthcare — helping runners stay hydrated, replenish electrolytes and support performance with a scientifically designed oral hydration solution.

 

Find out more: www.irishrunner.ie | www.electrosal.ie

 

Tune in, learn more about your body, and discover how understanding the difference can help you become a stronger, healthier runner.

 

ELECTROSAL from Clonmel Healthcare are the official hydration partner of Irish Runner Magazine.

 

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