Bantry was at the heart of Irish coastal rowing last month, as more than 730 crews representing 35 clubs from across the country gathered for the 2026 All-Ireland Coastal Rowing Championships.

Across three days of racing, crews from Under-12 level through to senior, veteran, masters and traditional boat categories competed for national honours on Bantry Bay, bringing competitors, families and supporters from communities around Ireland to West Cork.

The scale of the championships was reflected in some remarkable race starts, none more so than the Under-16 Boys competition, where 17 boats lined up together, putting 85 people on the water at the same time in what was a spectacular race. It was the largest number of boats to race against one another in a single race at the All-Ireland Coastal Rowing Championships to date. A number of other races also saw 16 boats on the start line, resulting in exceptionally competitive racing throughout the weekend.

The huge entries, particularly among the younger crews, provided a striking indication of the strength and continued growth of coastal rowing across Ireland.

The championships got underway with an opening ceremony in Bantry attended by An Taoiseach Micheál Martin, who presented the medals to the winners on Friday as part of the opening events.

The ceremony brought together representatives from national, local and sporting life. Among those present were Minister for Heritage Christopher O’Sullivan, Senator Margaret Murphy O’Mahony, and Deputy Mayor of Cork County Finbarr Harrington.

Also taking a prominent role in the ceremony were Bill Deasy, President of the organisation, and Mary B. Teahan, Chairperson of the ICRF reflecting the contribution of both the current leadership of coastal rowing and those who have played an important role in the sport over many years.

The presence of the Taoiseach, together with the large gathering of public representatives, gave the opening of the championships a special significance as Bantry welcomed one of the biggest gatherings of coastal rowers in the country.

Away from the official proceedings, the town itself embraced the championships wholeheartedly.

For all three days, Bantry was buzzing as rowers, coaches, families and supporters filled the town. Local businesses got firmly behind the event, helping wherever they could and welcoming visitors who travelled from all over Ireland.

The waterfront and surrounding areas were alive with club colours and supporters, while the large number of visitors brought a distinctive championship atmosphere to Bantry throughout the weekend.

The weather added another dimension to the racing. Friday and Saturday provided beautiful conditions, with the crews able to enjoy Bantry Bay in favourable weather. By Sunday afternoon, rain and stronger winds had arrived, creating more challenging conditions on the water. The weather, however, did not stop the rowing. Crews continued to launch and race as the wind increased, producing exciting contests in rougher seas and demonstrating the determination and resilience that are such a feature of coastal rowing.

There was also plenty for the home county to celebrate, with Cork clubs enjoying an outstanding championship among the strong performances from clubs nationwide.

Rushbrooke, Whitegate and Myross each recorded seven championship victories, while Kerry club Sive claimed five titles. Kilmacsimon Quay and Kilmacabea also secured multiple wins, with Cork crews successful across a broad range of ages and boat categories.

The results were a reflection not only of the strength of Cork coastal rowing but of the national depth on display in Bantry, with clubs from all over  Ireland sharing the podium throughout the weekend. 

The championships also celebrated the heritage of the sport alongside its modern competitive side. Timber Yawls, Heritage boats and the Men’s Seine Boat championship featured in the programme, connecting today’s competitors with the traditional boats and maritime communities that have shaped Irish coastal rowing over generations.

Behind the racing was a huge volunteer effort, with a large team working across water safety, race organisation, stewarding, shore operations and club support to deliver a championship programme of such scale.

The final day brought the championships to a close in difficult conditions, but the challenging weather could not diminish the atmosphere that had built throughout the weekend.

The sight of 17 Under-16 Boys boats racing together on the water, alongside a number of 16-boat starts, provided a memorable symbol of the future of Irish Coastal Rowing.

The nights are getting shorter and slowly the world is returning to normal after the summer break.

That means school and sport, with training often taking place in the evenings or at weekends in grounds across the county.

One club that is settling into the autumn after a seismic summer is Clonakilty RFC. Helen O’Hea looks after their senior women’s team and she knows exactly what goes into running the show at Shannonvale, writes Dylan O’Connell.

Clonakilty saw a number of players represent Munster in this year’s edition of the Vodafone Women’s Interprovincial Championship.

Their names are well known around West Cork; Caoimhe Murphy and Lani O’Donovan were on the first team, and the development squad featured Clodagh McCarthy, Jo McCaughey, Julie Finn, and Rachel Twomey.

Lani, Clodagh, Jo, and Julie also played on the Ireland Under-18 Six Nations team earlier this year. 

They follow in the footsteps of other Clonakilty graduates that wore the green jersey, a group that includes John Hodnett and Conor Ryan.

There’s also strong representation at underage level in Munster. Finn O’Donovan, Ewan Knowles, and Cillian Sturdy are with the Under-18 boys. Elsa Quirke, Julie Cunningham, and Keelin McCarthy are with the Under-18 girls.  Padraig Coffey, Tristan O’Driscoll, Tony O’Keeffe, and Olan White represent the Under-17 boys.  The Under-17 girls have Caoimhe McCarthy, Emer O’Connor, Jenny O’Donnell, Lara Twomey, Lucy McCarthy, Matila O’Donovan, and Molly Deegan in their ranks.  Liam Ben Khaled, Michael Collins,  and Ollie Hunt complete the set with the Under-16 boys.

All of this is being placed into a wider conversation about rugby in West Cork, with many wanting to know how the region became such fertile ground for Irish internationals, both male and female. Bandon’s Jack Crowley is usually the first name mentioned, and the fly half is just the start of a very long list.

Clonakilty are one part of the conveyer belt, and all their good work goes back to what is happening on the ground on Saturday and Sunday mornings.

“The rugby season started back proper for the minis on September 6,” explains Helen O’Hea.

“They introduced Sundays for the month of September, because of the clash with GAA training on Saturdays. So for October, we switch back to Saturdays. It will be all systems go then for everyone.”

Clonakilty will go into this period as a growing club that is fast approaching their 50th anniversary.

“So we’ve got 850 members, and that is growing,” she explains.

“We have our 50th anniversary next spring, so it’ll be a big occasion in the club. Like that, it just doesn’t happen without the hours of volunteer work. It kicked off in 1977 in the Kilty Stone, it was a famous drinking/meeting establishment back in the day in Clonakilty.  Our big emphasis is that we are a community club.  We strive to work together because teamwork makes the dream work.

“What keeps the club going and growing is the tremendous work done by our various committees, managers, coaches, and referees. There’s those that keep the club grounds maintained and the shop and bar going.  Fundraising also plays a big part at the club, as you can imagine, for providing equipment, gear and facilities for all the teams.  We are very grateful to all our sponsors and Clonakilty are always looking for novel ways to get new people involved while raising their profile.

“We have a lotto that is sold on the streets every Friday – Jimmy O’Regan is at the helm there and he is super with that,” adds O’Hea.

“And then we have a new initiative called ‘Split the Bucket’, a Willie Wilcox’s initiative. So that’s up and running, and it’s a guaranteed winner every week. They sell tickets during the week, and then half goes to the club and half goes to the ticket that’s picked out. It’s great and it builds awareness. Thanks to the local pubs that are participating, it all helps.”

All of this is to support Clonakilty RFC, a community within the community that is made up of a number of teams going from the underage ranks to senior men and women.

“We have Tigers for our mixed ability teams. Cubs for the four- and five-year-olds,” she explained.

“We cater for all abilities and ages: six, eight, 10, and 12, for the minis, 14, 16, and 18 for the youths in both boys and girls. Then the adult men and the adult women.

“The adult men have two teams, and the ladies have one at the moment, but are working hard to build a foundation for a second team that will greatly benefit the different levels of players. We only started out three years ago, thanks to Mervyn Buttimer who stepped up and coached the team and Micheal O’Sullivan our S&C coach.  Since then we have consistently improved our game, grown our coaching team and we hope to do well again this season.”

It is often stated that the problem in women’s sport is keeping players invested after they turn 16. Clonakilty are working on that but in the meantime the club is happy that there is a regular stream of new recruits coming to the ground. One thing that has massively helped with this is the sheer number of Munster players around, as they show that something is working at The Vale.

“[Seeing Munster players] is encouraging, especially for ladies rugby,” explains O’Hea.

“If Mom has played it, or big sister has played it, it takes that fear factor out of it I think, because obviously we try and coach to prevent injury, but nothing is foolproof.

“We have a schools programme as well, where Finny O’Regan and Ian Rae go into local schools in September and October, (ably assisted with the TY students of Clonakilty Community College).  They coach the classes, give them taster sessions and encourage them to come out and give it a try at the club where someday they will get to wear the red and green for Clonakilty.

“It has paid off, and we are very grateful to the Committee and to the schools for encouraging this initiative.” 

The schools programme is paying off, in the form of silverware for Clonakilty at provincial level.

2026 saw Sacred Heart Clonakilty claim the Pinergy Munster Schools Girls Senior Cup for the third year in a row, while their junior team reach their final. It shows something is working when there is a steady stream of success for the schools. All of it leads back to the sport, and the simple love of playing rugby.

Some might take it up recreationally, others will join and go all the way to the top. They might wear the famous red jersey or the green one. Others will line out with their friends with the simple goal of having fun in the sport that they love.

Clonakilty offers something for everyone, boys and girls, from the cubs having fun right up to adults of all abilities.

I am seeing more and more patients who have been given a diagnosis of Functional Neurological Disorder (FND). It is given to those presenting with neurological symptoms like gait and balance issues, new speech problems, occasional paralysis of limbs, dysautonomia (problems with sympathetic /parasympathetic tone) and other neurological symptoms, which can be debilitating, causing fatigue, anxiety and an inability to concentrate. This is particularly significant for younger sufferers, as it can make school difficult and many are unable to attend.

From a medical point of view these symptoms are considered serious but often patients given this diagnosis have normal MRI findings and a reason for developing these symptoms is unclear.

One area that I focus on is the possibility that neuroinflammation is causing these symptoms, as neuroinflammation is hugely problematic but does not show up on blood tests, MRI or other commercially available scans.

What is neuroinflammation? When people think about the brain and what makes it work, the first thought is usually about neurons, which send electrical signals from the brain to instruct the body to function. There are also a number of specialist immune cells in the brain, which are incredibly important to this process. I would like to focus on one type of specialist immune cell called a microglial cell. These are dendritic cells, meaning they have arms and can move around the brain and their job is to clear debris from neurons and support how they function.  When microglial cells become activated, either by an injury like concussion or after an infection in the upper respiratory tract of the inner ear, they switch from their normal role, and some become inflammatory and others anti-inflammatory.  After this transformation they are unable to switch back to their normal resting state. When these cells become inflammatory they have a negative effect on how neurons work.

The mechanisms of neuroinflammation are influenced by diet, nutrition, lifestyle and combined with specific neurological exercises an important part of recovering from FND.

There are two reasons why diet might be important. The first is to do with energy and the other the triggering of the immune system. The brain needs a steady supply of glucose and an abundance of oxygen – without these it struggles to function well, even when we are in good health. So a steady glucose supply and abundance of oxygen becomes very, very important for those with FND. Neurons require a large amount of energy to function and it gets this from stable blood glucose – what this means in practice is that skipping meals and eating a diet that is high in processed foods and sugars makes blood sugar unstable, making it very hard to recover.

The second reason is to do with immune responses. The immune system throughout the body uses signalling molecules. When you get an infection, these signalling molecules will start to circulate in your system and prime or up-regulate certain responses and, if the microglial cells in your brain are in a primed state, this can switch them into an inflammatory mode and make the symptoms of FND worse. Infections are not the only trigger for the immune system – certain chemicals, airborne toxins and even certain foods can trigger responses in the immune system.

Specific exercises may also help. The human body is an amazing self healing organism.  I am sure many of you have had a broken bone or had stitches after an operation or injury.  If you have broken a bone, part of your recovery will include exercises to get the joint moving properly to help return to full range of motion and function. The same is true of the brain. It is possible to use functional neurology testing to get an idea of which parts of the brain are affected and rehab with focused exercises that support these areas, improving blood flow and strengthening neurons. It is important when working with someone who has FND to get this right, as if you over-stimulate a particular area you can make symptoms worse, so a very measured approach, increasing exercises over time, has the best result.

Eoin Roe is a chiropractor and functional neurology specialist working is Skibbereen. Get in touch through the website www.roehealth.ie or call and leave a message on 028 62081.

It was a moment for all of West Cork when Carbery defeated Muskerry in the McCarthy Insurance Group Premier SFC Divisions/Colleges seeded section final at Páirc Uí Rinn and claimed the Derry Gowen Cup. The divisional side was made up of clubs stretched across the region, and it was O’Donovan Rossa’s Gene O’Donovan who put all the pieces together and got the win on a sun soaked evening. Carbery had to do it the hard way, as their semi-final appearance involved a thrilling victory over Duhallow on a night decided by St. Mary’s Olan Corcoran fisting over the bar in the dying seconds. Muskerry proved to be a more straight forward affair, as O’Donovan’s players’ outscored their near rivals 2-23 to 2-15 with nine different purple and yellow jerseys finding the target. Their reward is a place in the preliminary quarter finals of the Cork Premier Senior Football Championship in August, with University College Cork lined up for the West Cork divisional side. O’Donovan isn’t thinking that far ahead. He is simply celebrating what has already been achieved by Carbery in 2026, the coach tells Dylan O’Connell.

“I’m feeling good…. I’m feeling very good,” Gene O’Donovan says.

“Look, the boys, the boys, we didn’t challenge them. They challenged themselves. I say very little in the dressing room. I just thank them for coming and things like that.

“You know, Haulie O’Sullivan does a lot of the work. Haulie does a lot of the work there with the coaching side of things.

“Normally I just coach, but this is a manager’s job I took on this year when I was asked. I was with Carbery just pre-COVID. There’s just too much history in Carbery not to want to be in this job.

“I had been in with Tim Buckley a few years ago and Tim kind of persuaded me. I’m involved with a lot of teams as well but I love this bunch.”

Carbery is a special operation, as the divisional team pulls in players from across the West Cork and the goal is to build a winning team in a very short window. The complete unit only plays a handful of games a year, with the goal to qualify for the knockout stages of the Cork Premier Senior Football Championship where there is a chance to win the Andy Scannell Cup.

The stakes of their operation get bigger and bigger with every game, and there’s absolutely no room for error.

Divisional sides’ recent record in football is a testament to that as Duhallow from North Cork in 2019 are the last team of its kind to reach the final, and Carbery were the last to claim the county champions title after a victory over Bishopstown in 2004.

O’Donovan knows full well what goes into running and managing a divisional team, the hardest part of the job is the balancing act as they try to fit in training and matches around club activity.

Fortunately for Carbery, they have a coach in charge that knows exactly what to do those situations.

“It just comes together,” O’Donovan explained.

“Believe it or not, there are no phone calls. There is none, and people won’t believe that.

“The first thing we said when we spoke to the clubs was that we’re not bringing the lads in to flah them out, for the simple reason that they’re doing enough strength and conditioning and fitness in their own clubs.

“And you can see they are a fit group, you know, and we put that challenge to the clubs to keep them fit so that they’d be playing at the higher level as, you know, a lot of these players are coming from Junior A and Intermediate, like, so this is senior A level as far as I’m concerned. The next one would be, you’re going up to senior premier if you beat UCC.

“So yeah, there is not a lot of organising. WhatsApp, text them. Are you available? If they say yes, you bring them out. Give us 25 players and we’ll put a team together.”

The star attraction in their run to lift the Derry Gowen Cup was Bantry Blues and Cork star Ruairi Deane, who featured in the Duhallow game just days after losing to Mayo in the All-Ireland Senior Football Championship quarter finals at Croke Park.

The 35-year-old appeared and almost ran the show at Páirc Uí Rinn against Duhallow, he even got a much needed goal for Carbery to give the divisional side a 3-16 to 0-16 advantage in the 54th minute.

The 10-year veteran of intercounty football repeated this against Muskerry, on a night where his team stormed in front and comfortable held their northern rivals at arm’s length.

To O’Donovan, Deane is a model professional that has plenty left to offer for his club, division, and county.

“That only took one message,” he explained and smiled.

“That only took one message to Ruairi from one of our selectors, John Dineen, and Ruairi did not turn us down. John was a bit confused about it and he asked him, was he coming with his gear? And he said ‘yes, I am playing.’ 

“It only took one message, to see was Ruairi okay for the Muskerry game. ‘Yeah, I’ll be there’ That’s it, and that’s the man he is. He’s in great shape. Do you know what I mean? After a long season with Cork, I think there’s another couple of days left in Ruairi Deane.”

O’Donovan, Deane, and Carbery are now preparing to play UCC in the preliminary quarter finals of the Cork Premier Senior Football Championship.

That’s their next objective as a group, and it is well known around the panel and West Cork clubs.

Anything can happen now, with the championship in full swing and games coming thick and fast as summer turns to autumn.

Whatever comes their way, Carbery are winners with a trophy to show for it and that’s the most important thing.

Summertime is the perfect time to pay attention to our feet. For most of the year they are bundled up in socks and shoes and much neglected beyond attending to their need for warmth. But in the summer our feet can come out to play and experience the earth beneath them as nature intended. It’s the time of year when I like to re-introduce my clients to their feet as they emerge from the cooler months. Our feet are the foundation of our body and strong and flexible feet will ensure healthy transfer of force through our body. 

Fascial connections in the body create functional chains from the feet up through the legs and into the pelvis. These connections mean that foot mechanics can influence pelvic alignment and core engagement. The strength of our feet therefore, or lack of, has a direct bearing on our pelvic health and strength, which of course affects our posture and how we hold our body. Our feet are essential in the building and maintenance of a strong core. How are yours holding you up?  Some of the spinal nerve roots that supply the pelvic floor also contribute to the nerves that supply the feet. This shared origin helps explain why lower-body mechanics can influence pelvic function. 

So where do we start to improve the health and strength of our feet? Well first we need to determine where on the foot spectrum our feet rest.

Flat feet: This is where the arches ‘fall’ or lose structure and collapse. The loss of this longitudinal arch causes the feet to roll inwards (pronation), the knees to roll inward and the pelvis to tilt. Without the support of the arch the pelvic floor overcompensates and this overwork leads to chronically weak or tight pelvic floor muscles. Further up the chain it is harder to recruit strength, so we tend to collapse in the upper body and slump. It leaves us feeling tired, as our intrinsic postural muscles are not doing the work they need to.

There is a common association between flat feet and the formation of bunions at the big toe as the foot rolls in excessively when we walk and begins to drift towards the second toe. Also, plantar fasciitis and hammer toes can arise if we neglect our arches.

High arches

At the opposite end of the spectrum feet with high arches can be more rigid and stiff, which makes them inefficient shock absorbers, as the foot doesn’t flatten and spread sufficiently on impact. In this case the legs and hips overcompensate and the pelvic floor grips to hold the force. This can lead to shortening and tightening of the muscles in the back of the hips. And given the body’s compensation pattern here, gripping or ‘locking’ or bracing up the body through joints and muscles can become a common pattern.

While a flat foot rolls inward a high arched foot often rolls outward (supination), this can lead to plantar fasciitis, pain and inflammation on the ball of the foot (metatarsalgia), hammer toes or claw toes. Ankle instability often arises because the feet rolling outward means there is an increased risk of lateral ankle sprains.

Neither end of the spectrum is ideal for your feet and as you can see, both ends can produce the same conditions. A simple thing to check is where is the wear on your footwear…if your shoes are more worn on the outside you roll out on your feet and more likely fall into the high arch camp and if the wear is on the inside of your shoe you roll in on your feet and may have weak or collapsed arches.

What to do

As with all things prevention is better than cure. There is so much we can do to help ourselves feel better and I’m a firm believer in foot strengthening exercises. Thankfully there is a wealth of information available online these days. Orthotics or inbuilt foot supports are often advised to help with foot issues and indeed they can be a life-saver for many who genuinely need them, however in some cases, and with professional advice, it could be possible to see them as interim measure while foot strength is regained. Your podiatrist will doubtless be the best to advise you on this.

As it is summer we should endeavour to be barefoot as much as possible, so we improve the sensory capacity of our feet. How will we ever build healthy feet when our feet are encased in ever-increasing layers of foam and rubber. The cushioned layers of rubbery comfort sold as footwear these days are doing our feet no favours. Not only do they disconnect us from the ground, but their lack of breathability can create a warm, damp environment where bacteria thrive.

There is a rise in the popularity of barefoot shoes, shoes with much thinner soles that allow us to better feel the ground beneath us and thereby build foot strength, however most of us will need to strengthen our feet before purchasing them especially if we’ve grown accustomed to cushioned footwear. And bear in mind, not everyone is a candidate for these types of shoes; people with conditions such as hypermobility, diabetes and neuropathy or acute plantar fasciitis should get professional advice.

Practical tips and exercises

Rolling your foot: This is a fantastic way to increase sense perception in your foot. A tennis ball will work here but if you have a softer ball with a little bit of resistance such as a Franklin ball or something along those lines it is a little better. Gently but firmly press your foot into the ball and do a figure of eight massage for the soles of the feet. Hold it gently down on the arch (quite a tender spot so be aware here) and then lift the big toe towards you, this will give a wonderful stretch to the plantar fascia, the connective tissue on the sole of the foot. A great exercise for those with more rigid feet.

Roll the foot for about one minute and stretch for about one minute. Do take the time to feel the space and sensation you experience after using the ball.

Building your arches: An oldie but a goodie here, the towel stretch. Place a thin towel on the ground and position your toes on the nearest edge to you. Begin to curl your toes and draw the towel in as evenly as you can till you reach the far edge. Once you reach the far edge start to press the towel away with your toes till you have returned to the start. Repeat three times.

Another fun thing to do especially for children with fallen arches is to set a challenge to pick up pencils with your toes, start with picking up one or two and see how many you can pick up before your toes tire.

These are just some basic drills but there are many more out there. I recommend looking up Michelle Edmison’s work on mvmt.101 (on Instagram). She is currently offering a free five-day programme to strengthen your feet. The videos go directly to your email inbox, it’s wonderful to have such a quality resource available for free so avail of the opportunity this summer and get those feet in shape so can they serve you well.

To answer these questions, we need to start by looking at the nervous system itself. The nervous system consists of the central nervous system comprising the brain and spinal cord and the peripheral nervous system, which is a network of nerves that connects the brain and spinal cord to the limbs and organs. This vast system of nerves, approximately 45 miles long if we were to lay it out, is responsible for 100 per cent of our body functions. It is the body’s communication and control network. The nervous system detects the information in our environment, processes it and then sends signals throughout the system that co-ordinate movement, sensation, and bodily functions. It is always listening to the inner environment of the body and detecting the external environment, and it is the nervous system that determines our movement patterns. How we move through the world and indeed how we perceive it, is down to our nervous system.

Our sciatic nerve, which emerges from the spine, is the longest and thickest nerve in the body. It runs from the lower spine through the buttocks and down the back of both legs, terminating at the foot. It enervates the leg and carries the motor signals to the muscles, resulting in our being able to move our legs.

Just like our joints and our fascia, our nerves require movement to stay healthy. Nerve cells, interestingly, are known to be the most excitable cells in the body. They both love and require novelty to be healthy. From a movement perspective this means multi-directional movement is essential. Not only does multi-directional movement excite the nerve cells in the peripheral system, it also lights up the brain, as synaptic activity or signal transmission keeps the brain alert and firing in response to the inner and outer environment. Quite literally, without movement our brains become dull. And we need regular movement in many directions in order to support blood flow and drainage for the nerves. This is an especially important factor in sciatica prevention.

So how can we distinguish the pseudo from the real sciatica?

Real sciatica results from nerve compression in the spine. This can be as a result of injury to the back, herniation of the disc, known colloquially as a ‘slipped disc’ or stenosis. Such impingement upon the discs causes shooting, burning electric pain down the leg with the pain manifesting below the knee as the sciatic nerve doesn’t supply so much sensory function in the thigh. Sciatica usually resolves in four to six weeks, and pain relief may be needed. Pain is often, though not always, worsened by actions such as coughing, sitting, or placing load on the spine. Major red flags for sciatica are if pain runs down both legs, weakness or numbness develops down both legs or there is a loss of continence in either bladder or bowel. These are the symptoms of cauda equina, a rare but serious medical condition whereby the nerves at the base of the spine are severely compressed. It requires immediate surgical intervention to prevent loss of motor function or paralysis.

Pseudo sciatica is a milder creature and manifests more as neural tension and restriction. One sure sign of this type of sciatica is that symptoms will change depending on the limb positioning. For instance, if you pull your foot up towards you, which automatically shortens and tightens the sciatic nerve, you’ll feel an uncomfortable pulling sensation. This condition typically occurs with muscle stiffness or limited movement, but motor function remains intact. Poor hip mobility can also create symptoms of fake sciatica as tight or weak buttock muscles can impinge upon the nerve causing a literal pain in the butt. This condition may cause persistent discomfort, but it does not radiate pain to the lower extremities. Nerves enjoy movement but dislike strain. The brain responds defensively to stretching of major nerves, such as the sciatic nerve, due to their heightened sensitivity. This can result in ‘stuckness’ which can look like stiff ankles, tight hamstrings, hips and lower back. 

Managing both the real and fake

With real sciatica, once the episode has passed it is crucial to begin to strengthen the core to support the lower vertebrae and take pressure off discs and nerves especially where there has been a herniation. In the case of stenosis, learning how to move the spine with awareness is crucial. While there is no guarantee that you will not be revisited by sciatica, recovering confidence to move safely is vital. Remember nerve cells thrive on novelty and movement. Because the brain will ‘guard’ tight nerves we can end up limiting our movements to avoid pain and lose so much more in our capacity to experience the world. We must proceed gently but with confidence. 

For both, stretching the nerve should be replaced by gliding the nerve. Gentle flexion and extension of the foot (pulling the foot up towards you and then pointing it away, exhaling as you pull towards and inhaling as you point away) is a simple way to start. Avoid doing too much at first, as it can be exhausting and may worsen symptoms. If you experience a flare up, wait for it to subside before continuing.

I would like to recommend a lovely modality called nerve brushing. Stand and place both hands on the abdomen and begin to brush down as though you are brushing crumbs off your clothing. Proceed your legs to your feet then brush down the chest and arms and head. Keep your touch light. Once you have brushed down the body return to the abdomen and proceed to brush in an upward direction through the whole body as before. This has the effect of lightly stimulating and relaxing the nerves and disarming the alarm system in the brain and makes stretching and gliding gentler so you can restore your sciatic nerve to health.

John Coughlan reviews ‘The Greatest Show on Earth: The Inside Story of the Legendary 1970 World Cup’ by Andrew Downie.

The cover of ‘The Greatest Show on Earth’ by Andrew Downie shows Pelé with a raised fist, held in the arms of his teammate Jairzinho. It is one of the most iconic images in football, taken after Pelé scored the first of Brazil’s four goals against Italy in the final of the 1970 World Cup. 

That World Cup, hosted by Mexico, was the first to be televised in colour. It was also the first to feature red and yellow cards and to permit up to two substitutions which previously were only permitted in the case of injury. 

The Brazil team that won the final used none, with the same eleven players starting and finishing the 90 minutes.  

The 1970s with Pelé, Cruyff, and Beckenbauer, to name a few of the luminaries of the time, may well have been the heyday of football. I was not around for that World Cup in 1970 (I was born in the 80s), but it seems that for many who were, that competition was the very apogee of the sport. 

Andrew Downie is one such person. 

His book is an unusual one in many ways. It describes every single game in the 1970 World Cup. It was a tournament of memorable matches and moments, but some games – take for example the nil all between hosts Mexico and the USSR in the first game of the tournament – don’t necessarily warrant much description at all. 

The author adds descriptions here and there, helping the reader understand the context of each game. But for the most part, the action is described by the participants – players, coaches, hangers on. The accounts can’t have been given directly to the author, rather it seems he extracted them from other accounts – books, magazines, or whatever. 

The book is a real challenge to something I have come to realise when reading books about football – the football itself is rarely the most interesting part. But this book is all about the football, with little of the off-field colour that usually brings football books to life. 

But it does make for interesting reading, especially when the accounts of players from opposing teams contrast and contradict each other. In Brazil’s intense and dirty encounter with Uruguay in the semi-final, Pelé not only got away with an elbow on Uruguayan defender Dagoberto Fontes, he got a freekick himself for doing it. 

Downie quotes Fontes as saying Pelé caught him in the eye with a deliberate and very violent act. For his part, Pelé says he did it in self-defence, a kind of Minority Report situation, anticipating that he was about to be fouled, he lashed out, landing an elbow on Fontes for intending to foul The King. It seems the ref agreed with Pelé.

If you were to read this book in isolation, it might be a little on the dry side, but with Youtube allowing you to watch the matches being described by the participants, their accounts really do come alive. 

The television producers behind the broadcast of that World Cup seemed to have been so excited by the arrival of colour that they made the surprising choice of really – and I mean really – enhancing the colour. This is not the colour of the ordinary world, there is some pre-Instagram filter that really makes it pop. 

Brazil look beautiful in their luminous canary yellow. The pitches are greener than any grass I have ever walked on. Even England look swish in their all-white kit, a la Real Madrid. 

I found this book interesting because it gave me the opportunity to look at matches and moves, I wouldn’t have otherwise. I had seen Carlos Alberto’s goal in the final many times, but I hadn’t seen Tostao’s assist for Clodoaldo goal in the semis. It’s magic. I had seen Gordon Banks famous save from Pelé, but I hadn’t seen Felix, the Brazilian keeper, pull off an almost equally impressive save from a Franny Lee header in the same game. 

If you are interested in a deep dive into the most lauded of all the World Cups, the book is worthwhile, just make sure you have your phone to hand so you can watch the action in all its technicolour glory. 

John Coughlan co-hosts the Dynamo Football Bookclub, available wherever you get your pods.

John Coughlan finds the autobiography of the world’s greatest footballer a boring read.

In our two years of reading football books on the Dynamo Football Bookclub, we have observed a consistent pattern – the world’s most eminent players often seem to be among its most captivating characters. 

Maradona and Cruyff would be on football’s Mount Rushmore, and both were totally captivating characters. Garrincha too; a legend who lived an enthralling and ultimately tragic life. Even the likes of Gazza and Ibrahimovic; they didn’t reach the heights of the others but were among the top players of their generations and are both notably quirky characters in their own suitably enigmatic ways. 

The fact that Messi is an Argentinian dribbler means he is always compared to Maradona. But in some ways, it makes more sense to compare him to Pelé. 

Pelé and Maradona were before my time, but for all Maradona’s genius, it always seemed that Pelé was considered the greater – if not necessarily better – player. There seems to be a consensus now that Messi is the best of all, or at least the best since Pelé. In terms of style, Messi is akin to Maradona but in terms of success – and ultimately greatest – it is Pelé who is his peer. 

There is one other way that the two make good bedfellows, Messi and Pelé. For all their sporting successes and the incredible lives they have led, they have remained steadfastly boring throughout. 

Reading Pelé’s autography – with its aptly uninteresting title ‘My Autobiography’ – one can’t help but be struck by the odd boring-ness of the man. He is not dull, as such, indeed he seems a very genial fellow with nothing bad to say about anyone, but there remains something very boring about him.  

Why is this?  It must be partly timing. Pelé was great, the greatest, everyone agreed. But he came to fame in 1958 when, as he points out in the book, there were no mobile phones. More significantly, there isn’t much footage. 

That in itself may be partly down to geography. 

Pelé famously played most of his career in Brazil, where he was deemed ‘unexportable’ by an act of Parliament. Had he scored 569 goals for Real Madrid rather than Santos, there would probably be more film of him. Even the high points of his part in the 1970 World Cup win – all of which was caught on camera – focus less on the goals he scored than the ones he didn’t – a near miss from halfway against Czechoslovakia, rounding the keeper and putting it wide against Uruguay, and that save by Gordon Banks. 

As there is no way to go back and change this, all of us who arrived after Pelé, just have to take it as given. Pelé was the best. Maybe Messi is better but really, who knows? 

All the greats mentioned above were eminently more interesting than Pelé but that’s because they were eminently more flawed. Maradona like drugs and controversy, Cruyff was some kind of footballing megalomaniac, Gazza was Gazza. 

What makes Pelé boring ultimately is that he seems to have been a pretty happy and stable individual. He played guitar, acted in films, and generally said the right thing in any given moment. But none of this made him interesting. He was nice. And nice is boring.  

His autobiography is not particularly interesting. I knew the broad outlines of the Pelé story going in and that’s all that’s there really. I finished the book thinking that it’s a shame that there isn’t a more interesting book about him. But then, it might not be possible to write an interesting book about Pelé. In a strange way that says something very good about the man.

Captain, secretary, teacher, and sea swimmer: Aisling O’Connell wears many hats, writes Niamh Coughlan, all leading back to her community. As a cornerstone of the Skibbereen RFC women’s team, she has turned a passion for rugby into a lifestyle that spans leadership on the field and dedicated service off it. 

Aisling grew up in Lisheen, which is about a five-minute drive from Skibbereen. “It’s a gorgeous spot that I’ve learned to appreciate more with age; the community spirit there is second-to-none. I went to school at Gaelscoil Dr. Uí Shúilleabháin – where I actually teach now. Being one of six kids meant a busy house and constant outdoor adventures with our massive circle of cousins. Honestly, I couldn’t have asked for a better childhood.”

As a child, Aisling took part in many different extracurricular activities. “Growing up, I tried everything from ballet and music to GAA and basketball. Luckily for my parents’ eardrums, only the sports stuck! I played football for Ilen Rovers and basketball with the Skibbereen Eagles for years. I also trained as a lifeguard and water safety instructor.”

After returning to playing basketball a few years after starting university, one of Aisling’s teammates, Aoife Breen, approached her and asked if she would like to try rugby with the Skibbereen women’s team. It was going to be the first adult women’s team in the club and seemed like an exciting opportunity. “I think the fact it was a new team made starting easier, as I wasn’t worried about being the only one who didn’t have a clue what was going on. I was hooked after the first training and haven’t looked back since. It definitely took a while to grasp all the new rules but it’s an insanely enjoyable sport and one I took to quite easily.”

From the get-go, Skibbereen RFC was a welcoming, tight-knit environment. Despite having only a few training sessions under her belt, Aisling was named as a starter for their first home game. “I think I vomited with nerves before that game! It was an incredible game, so much fun and a huge amount of support from all the girls as well as our then coach – Sana Govender. Once that first game ended, I knew it was a sport and a club that I wanted to be involved in. The social side also helped things for sure.”

Skibbereen RFC is part of a dedicated rugby community in West Cork, joining the ranks of clubs like Bandon, Bantry Bay, Clonakilty, Kinsale, and Dunmanway. “We’re immensely proud of Skibbereen rugby. It’s a club built on community, family, and genuine inclusion. Our volunteers are incredible; you never have to ask twice for help with a fundraiser. The club simply wouldn’t run without the dedication of people like our groundskeeper, Paddy Hurley, and committee members like Eric Coombes, Jacinta Veale, and Paula Dinan. Between them and our top-tier coaches, there’s a constant drive to provide the best experience for every player.”

Following the initial success of the ladies’ team, members faced challenges as numbers dropped due to various factors. This subsequently led to Skibbereen ladies joining forces with Bantry Bay RFC. “Between travel, college, and our best players being scouted for All-Ireland League (AIL) clubs, our numbers dropped. For the last two seasons, however, we’ve found a new lease on life by amalgamating with Bantry Bay RFC. It’s a partnership that runs from U14s right through to the seniors, and it’s been brilliant. Combining our players, coaches, and facilities has given us a massive boost, and our underage teams are now going from strength to strength.”

A few years ago, Aisling was named captain of the ladies’ team, which was a milestone that stepped her into a vital leadership role and made her a focal point for the rest of the squad “Being named captain was a privilege, especially with a squad that showed up and gave everything. Rugby is unique because the referee primarily communicates through the captain, so I had to be incredibly dialled in. It was vital to be the voice for my teammates, whether they had concerns about early scrum pushes or high tackles, while balancing that with respect for the ref. I always strove to be approachable, making sure the girls felt heard and that their welfare was the top priority on the pitch.”

A stand-out moment came a few years back when the ladies team defied the odds to reach the All-Ireland semi-finals. “The women’s adult rugby team had exploded in the first season; within two years, we’d won every competition in sight. We were even chosen as one of two teams to represent Munster in the Junior All-Ireland. We were gutted to miss out in the semi-finals, but the experience is something I’ll never forget.”

Being captain also requires a specific skillset: maintaining a calm, level-headed demeanour and being prepared to take the hits as they come. “It can be much tougher when you’re having a hard game yourself and feeling hard done by. It’s difficult at times to remain calm and explain yourself without becoming argumentative or questioning the referee’s decision. As Captain, you must be able to calm others down even when you may feel the same way. If you’re being beaten badly and team morale is low, it can be hard to encourage others, but digging deep and leading by example is vital in those situations.”

Confidence-building was the primary leadership tool Aisling used to drive team dynamics. “In the early stages, it’s easy to feel intimidated because you’re learning so many new things like tackling, contact, positioning – it’s all completely unfamiliar. But when my coaches and teammates celebrated the small wins, created a supportive environment, and encouraged me to just give it a go, I felt like I could actually do this. I started relaxing, playing more freely, and improving way faster than I thought I could. And honestly, that’s what kept me coming back. Feeling included and capable made me want to stick with it, and over time, it’s helped me grow not just as a player, but as a person.”

As in all sports, there are highs and lows, but Aisling views the lowest points as the places where the most progress is actually made. “Honestly, tough losses are just part of rugby, especially while you’re still growing in the game. The key is not to let one bad result shake your belief. In women’s rugby, so many teams are building and learning together, so setbacks are often where the biggest progress comes from. After a loss, I try to take a bit of time to feel it, then look at what went wrong without being too hard on myself. Focusing on small positives , like an improved defence or a stronger set piece, helps turn it into motivation. Good teams lean on each other, keep the energy supportive, and remember the enjoyment of playing in the first place.”

Although quick to challenge the common perception that rugby is an inherently dangerous sport, Aisling argues that with strict officiating and proper coaching in tackling, passing, and rucking, it is no more prone to injury than any other field game. 

“I really want to shift the idea that rugby is just a ‘rough sport’ where you’re bound to get hurt. Between the strict laws and the referees who enforce them, you’re no more likely to get injured here than in any other sport. It’s physical, sure, but once you’ve mastered the right techniques for rucking and tackling, that danger factor disappears. People also think you need a certain build to play, but some of our smallest girls are the ones I’d least like to be tackled by!”

Aisling’s favourite opponents are Dolphin RFC. “We have met them numerous times over the past few years and are always a tough yet kind and fun opponent. Despite ‘hammering’ each other on the pitch, both teams share a close bond, always staying social and supporting each other through injuries.”

Training has looked very different for Aisling lately. After rupturing her ACL in the final two minutes of a match in December 2024, she underwent surgery and a lengthy rehabilitation journey that kept her off the rugby pitch for nine months. “After a long road of gym work, physio, and solo runs, I was cleared to return to training in September 2025. However, following the passing of my brother Stephen that same month, I’ve taken a small break, with plans to return in the next few weeks. The support from the club and my teammates across Skibbereen and Bantry Bay has been huge through everything; I’ll be forever grateful to have that community behind me.”

Niamh Quinn, the athletic therapist working with the team this year, has been instrumental in the injury recovery process. “We’ve all learned a huge amount from Niamh, and it’s clearly reflected in our lower injury rate this season. Rugby is incredibly physical, so the real work of recovery is proactive. It’s all about injury prevention, peak fitness, and maintaining the right mindset.”

Even with a busy professional life, Aisling maintains a dedicated routine that balances training with active recovery. A cornerstone of her day is her commitment to a daily sea swim. Her day begins at 6:15am with a dog walk and a quick dip in the sea – a non-negotiable ritual before she heads to work at 8am. She works as a primary school teacher, teaching first and second class at Gaelscoil Dr. Uí Shúilleabháin, and two years ago, Aisling stepped into the role of Club Secretary for Skibbereen RFC.

“I’m very lucky to be part of a school that is so inclusive and gives children opportunities they often aren’t granted. A few of my students actually started rugby through the IRFU ‘Give It A Try’ sessions I ran at the club, and they’ve been hooked ever since. Between those programmes and the work Skibbereen RFC and Munster Rugby do by sending coaches into the schools, it’s a brilliant way to encourage the next generation to get involved.”

After a productive workday and a quick caffeine stop, she shifts back into athlete mode for an afternoon gym session or run. “Evenings are dedicated to school prep and rugby administration, and I use saunas regularly for recovery. As well as that, no matter how sore I am the day after a game, I ensure I get out for a walk and do some stretching to keep moving. And I always take the dog out for another walk before bed!”

When she isn’t training, Aisling is an avid reader. “I spend much of my free time browsing the shelves at Worm Books in Schull or sitting by the shore. I believe beaches are a year-round joy, not just for the summer months.” Beyond her books, she cherishes time with family, coffee dates with friends, and exploring the landscape of West Cork. “We are incredibly lucky to live where we do, and it’s something I’ll never take for granted.

“A dream day for me has to be a sunny, (unusually) quiet summer’s day in Schull. I’d start early with the sunrise, a dog walk, and a swim, then just sit on the strand reading in the sun. I’d head over to Budds of Ballydehob for coffee with a friend and catch up with family at home. To finish, I’d go back to the beach for another dip and a BBQ for dinner. Being in bed by 10pm after all that? The dream!”

Looking ahead to the rest of 2026, Aisling’s primary focus is her much-anticipated return to competitive rugby. “I can’t wait to get back to competitive rugby. When you’re used to training two or three times a week with a match every Sunday, losing that routine is a huge life change. Being back on the pitch made me realise how much I rely on the sport for my mental well-being; the ‘buzz’ you get after a session or a game is something you just can’t find anywhere else.”

Eve’s love for the game started at home in the back garden, and she has been a proud wearer of the Bantry Blues jersey ever since. When she isn’t on the football field, the former Cork All-Ireland minor winner balances her sporting life with her work as a nurse. Growing up in Bantry alongside her parents, two sisters, and brother, Eve’s schedule was always packed. She went to Our Lady of Mercy National School before moving on to Coláiste Pobail Bheanntraí, and between school sports and the club, there was rarely a quiet day. 

The 25-year-old puts a lot of her development as a player down to the environment she grew up in. She credits the close-knit community in Bantry and the town’s deep-rooted GAA culture for shaping her development as a player. “My earliest memories would be playing in the back garden with my siblings, no matter the weather, or heading down to training with the boys teams in Wolfe Tone Park.” She remains quick to acknowledge the role her hometown played in her success: “I was very lucky to have grown up in such a beautiful place by the sea, with a great sense of community and a brilliant GAA club behind me.”  

Her family remains the backbone of her sporting career, having been the ones who first nudged her toward the pitch. “My parents and siblings played a massive role in encouraging me when I was younger, and they’re still my biggest supporters today.” Beyond the support at home, it’s the social aspect of the game that keeps her motivated. “Heading to training isn’t just about the drills, it’s about lifelong friendships and the chance to catch up with the girls every week that I enjoy the most!”

Growing up, Eve did a variety of different sports. “I did athletics, basketball, Irish dancing, hip-hop dancing and swimming over the years but Gaelic football was always my favourite.”  That variety paid off, particularly her time on the track, which gave her the pace she is known for today. “I competed in athletics for years and we’d head to the Community Games every summer. There was a good group of us, from the young ages up to minors, who made the trip to Athlone every year.”

Given her background on the track, it’s no surprise that Eve is most at home in the middle of the field.  “My most natural position would be either midfield or half forward as I feel most effective when I am able to utilise my running ability and to be a link between my teammates.”

Eve’s path at county level started back in 2014 with the Under 14s, and she worked her way up through the ranks, playing minor by 2018. Her progress didn’t stop there, as she was brought into the Cork senior panel for the 2020 and 2021 seasons. Most recently, she was back in the red jersey in 2024, lining out for the senior B team. 

“The most memorable game from those years has to be the West Cork Final in 2016. We were Under 16s and we beat Kinsale in Clonakilty. We had years of rivalry with Kinsale at underage level, and it was just a cracker of a game. Being captain made it the best feeling, and we still talk about it in Bantry to this day!”

“The shift from playing for fun to playing with more ambition happened during my teens, right around the time I started playing with the Cork team. It was then I really noticed the step up in the commitment and the drive you need to have. I realised I wanted to be able to hold my own and really compete at that level, and that’s when the focus really changed for me.”

Naturally, it wasn’t always easy. “For me, the biggest challenge moving through the underage ranks was definitely my confidence. Trying to break into the starting team with Cork and often not being chosen to play games sometimes would affect my confidence or impact my performance, but I had to try to block out those thoughts in my head and just suck it up if I wanted to keep going.”

“Eventually, there came a time when I realised I actually could compete at that higher level. I started putting a lot more effort into my training and my overall game and being up against such talented players all the time was so beneficial for me. It really sharpened my play and gave me the belief that I belonged out there on the field with them.”

A typical week of training is a balancing act between the pitch, the gym and professional life. “Normally it’s football training twice a week with a match at the weekend. Then I aim to squeeze in one or two gym sessions or classes in between.”

Alongside the regular training schedule every week, Eve has put a bigger focus on strength work. “Since my early playing days, I’d say I’ve grown a lot stronger and more physical as a player by focusing on the gym as much as the pitch. Strength and conditioning is just as important, especially to avoid injury. 

“I tore my ACL in 2021. The recovery was challenging both physically and mentally,  and it’s a lonely injury to have. But it taught me resilience and gave me the motivation to get my body even stronger for when I returned to play 13 months later.”

“Now I am focusing on fuelling my body right and making sure I’m well rested. I do meal prep every week so I am organised and I try not to overthink things too much, but I do try to visualise plays on the field before every game.”

There are also the logistical demands that make the jump to county level so different from the club scene. The commitment goes beyond solely the intensity on the pitch, and it’s often the scheduling that proves the toughest part to manage. “A big difference I’ve seen with playing county is the various days, times and locations you have to be available for. It isn’t always straightforward trying to juggle work on top of all the travel and matches.”

Outside of big match days, people often also don’t realise the level of dedication it takes to train week in and week out, no matter the weather, often missing out on social plans along the way. “There have been a few important occasions that have had to be sacrificed for the game.”

From a role model perspective, Eve has always looked up to Emma Spillane. “She won two All-Stars at a very young age, and I always admired her dedication, leadership and speed on the field. She has always been a fantastic player, and it was a pleasure playing alongside her as I got older.”

The 2026 season brings a significant shift to the game with the LGFA (Ladies Gaelic Football Association) trialling twelve new rule enhancements during the National League. Designed to increase the pace and reward long-range skill, the most notable changes include the introduction of a two-point scoring arc for kicks from outside 40 metres and a ‘solo and go’ rule, which allows a fouled player to continue play instantly without waiting for a whistle. Other tactical shifts, such as the requirement to keep three players in the opposition half at all times and a new kick-out mark, aim to reduce massed defences and encourage high catching.

“I’m excited for the new rules to be trialled. They could make the game much faster and more appealing for the supporters to watch. There is still an imbalance with media coverage compared to the men’s game, and I think making the game even more dynamic could encourage more people to come out and support us.”

Despite the challenges, she acknowledges how much progress has been made since she first started. “The game has come a long way for women; there’s a much bigger following now and the media coverage is definitely better than it was. Training facilities and coaching have improved so much too, as well as the focus on how important strength and conditioning is for female players.”

Today, Eve is balancing her football with her career as an Intellectual Disability (ID) nurse, currently living and working in Australia. Even though she’s far from West Cork, the game is never far away, thanks to the massive Irish community over there. A typical day for Eve is busy but balanced: “I’ll work during the day and then head to training or the gym afterwards. Then it’s tea and Netflix in the evening to unwind. “Going out for a coffee or heading off for a walk or a swim is essential for me too!”

“Up until now, I’d say playing football and sport in general has taught me that I’m dedicated and disciplined. It’s given me a good head on my shoulders for handling losses and learning from them. I’m very goal-oriented, and I’d love to be able to do a half-marathon at some point, all while continuing to grow in my role as a nurse.”

I’d like to start by wishing you all a healthy and happy 2026. As you reflect on the start of this year, what small change could make the biggest difference to your wellbeing? I hope that wherever you are in your life stage, you can tap into your reserves of inner light to guide you through January. 

In my last article, I wrote about how important daylight is for our mental health. The thing I love about January is that, even if we feel a little flat –or even just flat broke after the Christmas period – the days are beginning to lengthen and our bodies can start to build up their vitamin D stores. As January progresses, we naturally begin to feel energised by the lengthening days, more energetic and up for challenges but early January often calls for more of a gentle reset.

As I’m writing this on Nollaig na mBan, I want to take a moment to acknowledge all the women in our lives who have worked so hard to make Christmas a time of joy and coming together for their families. Who are the women in your life you’d like to acknowledge for their care and support? And it’s not just for Christmas, as they say; our mothers, our sisters, our friends and daughters take on so much care and responsibility that at times life may feel very pressured. We often get swept up in the collective current of Christmas with all the ideas and expectations of the season, so what a joy it is to have January in order to go within, to tune into oneself once more and sense the potential of the new year ahead. What does rest and recalibration look like for you this month? January is the perfect month for it.

You might have gathered that I’m not one for radical New Year’s resolutions, though the health and fitness industry is famous for its ‘New Year, New You’ message. Are your health goals truly your own, or are they shaped by outside expectations? Inherent in this message is a sense of rejection of the old you as being somehow wrong or inadequate. Ironic how we are encouraged to lie about munching on things over Christmas only to be shamed into dieting and exercise in the aftermath! It’s the boom-bust scenario wheeled out every year. From this perspective, January is traditionally the month where we troop off to the gym or embark on extreme diets or exercise regimens with a new broom energy only to fail within a few weeks. What about this year taking the January time to tune into yourself instead and see what it is that really makes you happy and healthy? What about coming off auto-pilot and tailoring your own health and happiness for the new year at your own pace?

Meanwhile, we can be following some very simple health guidelines to help us rebalance after Christmas and gently shed any few pounds we many have acquired. Truly, what we all need is moderation. 

January is a time for gentle self-compassion, allowing yourself to embrace new beginnings without pressure or judgement. Rather than focusing solely on physical health, consider your emotional and mental wellbeing as equally important aspects of renewal. By nurturing kindness towards yourself, you can create space for positive change to flourish naturally throughout the year. Make new habits a commitment of care and love for your wellbeing rather than a punishment.

Here are some simple parameters to consider as you begin your health journey in 2026.

Time

Look at your time allowances… do you have the kind of lifestyle that allows you to be scheduled in your approach and allot regular time for exercise, or is life more unpredictable for you? Exercise should not be yet another demand on our time – this approach will lead to either our own resentment or the resentment of those around us. Good for you if you can head off for a five-hour cycle, but not so good if you’re leaving behind a resentful family! Health should be for all the family. How can you best make time for movement that fits your life and supports those around you?

Choice of Activity

Well, what do you like to do? Are you the sociable type who likes to have a laugh and join in with groups, or do you prefer a more mindful, inner-guided approach? Or is it being outdoors that does it for you, walking or swimming? Do you enjoy the camaraderie of your local gym or fitness class? What activities bring you genuine joy and help you feel healthy? Happiness and gratitude create health.  Whatever it is you love, do as much of it as time and weather (and family) allow.

Sleep and Rest

The holy grail of eight hours remains the same. And the old saying “an hour before midnight is worth two after” remains true. Sleep is essential and remember the hours spent sleeping count towards your fasting time where the body can ‘go offline’ so to speak and carry out its essential maintenance. I want to include quality rest time here too. How often do we just sit in silence and rest in our own presence? This space, unique to each individual, is where our inspiration arises and making this a practice is deeply nourishing for our souls.

Food

Keep it simple… Reduce your sugar intake; Drink more water; Eat more veg and fruit; Chew!; Try to fast for 12 hours using your natural sleep window.Which simple change – less sugar, more water, or more vegetables – feels most achievable for you right now?

Fascia and Fun

Consider gentle stretching, dancing, yoga or Pilates to support your fascia and overall mobility. And don’t forget to make time for fun – what’s one thing you can do this week just for the joy of it? Doing something new or different has been proven to help us feel like we can slow time down, especially important in these busy times.

This January, take a moment to tune into yourself. Choose one small, positive change and commit to it for the next week. Notice how it makes you feel and celebrate your progress – no matter how small. Remember, your journey to health and happiness is unique to you. Why not start today?

Local physio and marathon runner, Darren Kelly

Dunmanway native Darren Kelly is rapidly making his mark on the marathon circuit, clocking a remarkable personal best of 2:50:03 at this year’s Dublin City Marathon. Niamh Coughlan shares how since taking up running seriously in 2023, Darren has already delivered impressive performances on some of the world’s most iconic running courses, including Boston, London, and both Dublin and Cork City Marathons.

“I’ve been a Dunmanway man all my life, really. I was a very active kid – back in those days you kind of had to be,” says Darren. “You were kicked out the door in the morning, and home time was when the street lights came on.” Darren always had a strong interest in field sports, and was very much involved with the Doheny GAA Club from the age of six or seven, later playing soccer with both Dunmanway Town FC and Togher FC.

Working as a physiotherapist at the West Cork Pain Relief Clinic, Darren shares how it was his own sporting injuries that steered him toward his career path. “I had a meniscus tear in my knee and underwent an arthroscopy. I had the same pain before and after the surgery, but I battled on for years playing football. It wasn’t until I started my physiotherapy course and became a patient for one of the older students, starting proper strength training, that the symptoms finally disappeared. I still wonder today if, had I done the strength training before the surgery, I might never have needed it at all.”

He only became interested in running in his early 30s. “When I was still involved in GAA and soccer, I’d enter the odd race here and there, but there was never any real training. I was definitely winging it.”

It wasn’t until 2023, his final year playing GAA, that running truly came to the forefront. “I always had an interest in it to some extent, but GAA and soccer always took priority. The marathon was on the bucket list, but I suppose I never really knew if I’d ever actually complete one.”

Darren’s GAA background proved to be a major advantage, providing the foundation for breaking into running. “Even though I played as a goalkeeper at adult level, I was always fit. Most players hated pre-season because it was all running, but I secretly loved it. I knew I could push myself. My first race was actually a half marathon in Clonakilty about six or seven years ago. It was winter, so there was no football. I went in with no training, thinking I’d be grand but I soon found out. It was a lot of hard work..”

Completing his first marathon in April 2024, Darren had secured a place in the London Marathon through the CUH Charity around six or seven months earlier. He began training in September/October 2023 and went on to clock an impressive 2:57:30 in London, a time that qualified him for this year’s Boston Marathon, where he improved again with a 2:54:30 finish. To date, he has taken on London, Cork, Boston, and Dublin twice, recently achieving a personal best of 2:50:03 in the capital. “You’d think Boston would be the standout marathon and the city is incredible, but for atmosphere alone, London is the winner. The noise as I ran over Tower Bridge that day will stay with me for a very, very long time.”

The structured regime behind marathon training turned out to be far more intense than Darren expected. “When I started running as my number one sport, I thought it was a case of getting a pair of runners and off you go. The amount of work on everything else is crazy.”

In preparation for his most recent marathon, he was training six to seven days a week, mixing slow runs, intervals, tempo sessions, and long runs. “There was a spell where I was averaging 90-100 kilometres per week for about five or six weeks before the taper. I always tell the lads that if I’d trained this hard for football, I’d have been a grand player”.

And the marathons won’t end there. Darren hopes to add several more to his list before eventually hanging up the trainers. “Over the next few years, I’d love to take on a few more of the majors, Chicago, New York, Berlin – but of course, it all depends on staying injury-free”.

Despite being vigilant about prevention of injury, he has had his share of them, particularly lower-limb issues accumulated over years of GAA and soccer. He has dealt with a grade-2 hip flexor strain, a meniscus tear, and multiple ankle sprains. Since taking up running, however, he has been relatively lucky. “I’d only missed one week with injury until recently, when I suffered a stress fracture in my tibia during the Dublin Marathon. I had medial tibial stress syndrome (shin splints) leading up to the race, and I knew the risk I was taking before toeing the line. I ended up fracturing it during the race, so at the moment I’m off running while it heals. I’ve replaced my training with strength and conditioning, the bike, and the elliptical, and I’m hoping to return to pool running this week.”

He believes the strength-and-conditioning aspect of running is still widely underestimated. “I’d cut back on my gym time before the injury, and I genuinely think that if I’d kept it up, I might not have picked up this one.”

Darren runs with Doheny Athletics Club and often heads out with a few of its members when he can. David Mawe usually gets the text. Most of the time, though, his training is done solo, as his work hours don’t always line up with the club’s. “I don’t mind that, to be honest. Running is an individual sport, and you have to be self-driven to achieve your goals”.

West Cork is spoiled for choice when it comes to running routes, and one of Darren’s favourites is close to home. Every year, he helps organise the Dunmanway 10km Road Race. “If I didn’t mention that route as my favourite, I’d be in trouble! 

“2026 will be our fourth year hosting the race since the committee came together to bring it back to life, and to date we’ve raised over €30,000 for local charities and amenities. It’s a fantastic course, taking in the town and the beautiful countryside around Dunmanway. There’s a nice challenging hill in the final kilometre, but once you hit the top it’s a fast downhill sprint to the finish. In fairness, the local community comes out in force every year, and that support creates a really special atmosphere on race day.”

As a physiotherapist, Darren’s day starts early, usually around 6:30 or 7am, before he heads to the clinic for a full day’s work. “I typically finish at 5 or 6pm, and then it’s time to train.” He’s grateful to have Dunmanway Swimming Pool nearby, which has become a key part of his routine. “If it’s dry, I’ll park the car there, head out for my run, and then go into the pool for a recovery session afterwards. If the weather is really bad, I’ll use the gym upstairs in the pool. I swear the staff there must be sick of the sight of me!”

Working with others comes naturally to Darren, though he’s still relatively new to sports physiotherapy. Each year he takes on a new 30-hour course in an area which is of interest to him. “I’ve been practicing nearly seven years now, and the research is always evolving. A lot of people who end up in the clinic have taken up running and are simply doing too much too soon. They pick up injuries because their bodies aren’t used to the stress they’re putting themselves under. Someone can go from living a fairly sedentary life to suddenly running three or four 5ks a week. The biggest tip I can give is to build slowly and to respect the easy-pace run.”

Recovery is just as important as training. “I’m very lucky to have the swimming pool locally, so I spend a lot of time there doing injury-prevention work, easy stretching, and mobility exercises after training. I don’t want to knock any recovery method, I think they all have a place, but there are four pillars of recovery that are often overlooked: sleep, hydration, nutrition, and stress management. You can do the best post-training routine ever, but if you’re skipping meals, eating junk food every night, or glued to your phone at 2am, you haven’t really recovered – you’ve just ticked a box. No amount of recovery boots or massage guns can replace these four pillars.”

As a runner and someone who works with runners, there is a mutual understanding just how impatient athletes can be when injured. “It’s all about setting different goals along the way, with the overall aim being a return to your sport. Nobody wants to be stuck doing a rehabilitation program, but that’s just part of life and injuries happen.”

Setting personal challenges is the key to improvement in running. “Unless you’re Jakob Ingebrigtsen, there’s always someone faster than you. Even locally, I know I’m unlikely to win a 10km, 10-mile, or half-marathon race, but I set goals for myself and aim to achieve them in each race. Continually hitting personal targets in anything has its own rewards.”

When he’s not working or training, Darren enjoys spending time with his partner, Amy. “She’s a very patient woman, putting up with all my training.” They often take her dog, Bailey, for walks or go out for dinner. “After that, I’m usually found watching sports, whether it’s GAA, Liverpool, athletics, or Formula 1.”

Although running is a major part of his lifestyle, Darren doesn’t let it overshadow everything. “I try not to talk about running unless someone asks. I know it could take over my whole personality, so I’m conscious around friends, family, and even patients in the clinic to keep it in check. Even doing this interview feels very different for me. I like to stay under the radar, but if it inspires even one person to take up running, it’s worth it.”

Looking ahead, 2026 already has exciting plans on the horizon. “I hope to run the Seville Marathon in February, but my comeback from injury will determine that. After that, I plan to take part in plenty of local runs across Cork over the spring and summer, before hopefully tackling another major marathon in the autumn. It’s shaping up to be another big year on the road.”