5 Miles Easy (Rose Harvey & Steph McCall)

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Jack Rowe is a professional runner for Puma competing in distances from 1500 to half marathon and has an incredible 5,000m PB of 13:20. He shares insights into how he balances his training with regular racing to achieve optimum performance, his mindset on and off the track, how he deals with bad races and his views on the importance of focussing on the process. Jack is also a coach for Belgrave Run Club which is helping to break down barriers for people getting into running and wanting structured training.

Follow Jack:

Instagram: https://www.instagram.com/jackrowe._/

Strava: https://www.strava.com/athletes/2827104?hl=en-GB

Belgrave Run Club: https://www.instagram.com/run365coaching/?hl=en

Follow 5 Miles Easy:

YouTube: https://www.youtube.com/@5MilesEasy/featured

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Sponsors:

https://uk.puma.com/uk use 5ME25 to get 25% off any running product on the Puma UK website.

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At Love Trails Festival earlier this summer, we caught up with Carla Molinaro, fresh of her incredible 3rd place finish at Comrades Marathon. Carla is a professional ultra runner for Hoka, a World Record holder for LEJOG (running!) and has a successful business, Strength, Conditioning and Yoga for Runners. Carla has had an incredible year and we delve into what she's changed up in her training to get there. We also hear about Carla's journey into her pro career, which started with a totally insane idea during lockdown to run from Land's End to John O'Groats - and go for the World Record in the process.

Just to note, that this episode is a live recording from the festival, where it was a little windy as we were on the Welsh coast! But it's such an inspiring and fun conversation, so we hope you enjoy it!

Follow Carla:

Instagram: @carlamolinaro

www.carlamolinaro.com

Follow 5 Miles Easy:

Youtube: https://www.youtube.com/@5MilesEasy/featured

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Episode sponsor:

http://uk.puma.com/uk use 525ME to get 25% any running product on the Puma UK website

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A few days after the Big Half, we catch up on the high, lows and learnings of the race including:

- a 2nd place finish for Rose after listening to some instructions

- a battle with stitch (and Mario) for Steph

- what it's REALLY like in the elite tent

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Or watch on YouTube @5mileseasy

Sponsors:

https://uk.puma.com/uk use 5ME25 to get 25% off any running product on the Puma UK website.

Hosted on Acast. See acast.com/privacy for more information.

This week, we chat to Sports & Exercises Medicine Consultant, Dr George Bownes. George has worked with a number of elite sports teams including Team GB, Harlequins Rugby and as a Tournament Physician at Wimbledon. George also has a pretty impressive sporting CV of his own, having podiumed at numerous Ultras and completed multiple Ironmans.

We ask the big question - is running healthy? We discuss elite sport and ultra endurance events where people push their bodies to the limit and what impact this has on overall health. We also ask the age old question - does running REALLY ruin your knees?

Follow George:

IG: @georgebownes

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Or watch on YouTube @5mileseasy

Sponsors:

https://uk.puma.com/uk use 5ME25 to get 25% off any running product on the Puma UK website.

Hosted on Acast. See acast.com/privacy for more information.

From the BBC studio to the 5 Miles Easy studio... this week, we are joined by BBC presenter, journalist and self-confessed running addict, Sophie Raworth. We hear all about how Sophie discovered her love for running at 37 and where it's taken her since - including through desserts, up mountains and on a quest to just keep getting faster every year.

Follow Sophie:

IG: @sophieraworth

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Or watch on YouTube @5mileseasy

Sponsors:

https://uk.puma.com/uk use 5ME25 to get 25% off any running product on the Puma UK website.

Hosted on Acast. See acast.com/privacy for more information.

This week we chat to Ben Parker - co-founder of Runna, the first fully automated running coaching app.

A PT by trade, Ben started Runna with his co-founder, Dom, during lockdown after becoming frustrating with the inefficiencies in the world of personal running coaching. Fast forward just a few years, and Runna now delivers training plans, strength programs, nutrition tips and much more to 40,000 members in 180 countries.

We find out about Runna's plans for the future, whether we might see Olympians coached by AI services and how Ben balances running a successful startup with is own impressive running and triathlon journey. We also discuss sacrificing areas of your life in order to be successful and how finding balance is different for everyone.

To get a 2 week free trial with Runna, just sign up on the Runna app and use the code '5MILES'.

Follow Ben:

IG: benparkerfitness

Strava: https://www.strava.com/athletes/17874345

Follow Runna:

IG @runna_coach

Youtube: @runna

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5mileseasy

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Fresh off an incredible track season, we catch up with Olympian and Under Armour athlete, Katie Snowden. Katie has been competing at a top level since she was a junior, but this summer saw some standout performances. Katie became British Champion over 1500m and went 2nd on the all time list clocking 3:56:72, which broke the English record previously held by Dame Kelly Holmes.

We chat through the highlights of Katie's season, what changes she made in her training to achieve the progression and we dig into how she has stayed so persistent through challenging periods of her career. We find out about life on the track, how she juggles races all over the world with training and what the 'off season' looks like.

Follow Katie:

IG: @Katie_snowden

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

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Our very own Rose Harvey talks us through her experience of Chicago marathon, where she set a 4 minute PB of 2:23:21, which is well within the Olympic qualifying time and put her 5th on the British all time list for the marathon. 

We explore Rose’s race plan, mindset, race nutrition and how she gained the confidence she was capable of such a performance. We also look at what this means for next year!

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

It's the FINAL episode of Season 1 and to mark the occasion, we asked our listeners to send in some questions!

A very big thank you to everyone who has joined us for 5 Miles Easy - it's been a blast and we can't wait to be back very soon for Season 2. Hit subscribe for updates!

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5MilesEasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

To kick off season 2, we are catching up on Steph’s experience at Frankfurt marathon after a promising block of training. Rose is now easing back into sessions after recovering from Chicago marathon, so we chat about what the recovery period and return to training looks like after a big race.  

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5MilesEasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

Having been a pro athlete since she was a teenager, Charlotte Purdue has competed internationally multiple times on the road, track and cross country. Now focusing on the marathon, Charlotte recently lowered her PB to 2:22:17 in Berlin, putting her 2nd on the UK all time list.

Through her career, Charlotte has been hit with adversity on more than one occasion, but always comes back stronger. We discuss her mindset on how she manages and processes adversity and then uses it to fuel these incredible comebacks. We also chat about Charlotte's approach to training, how she is continuing to get faster and her career goals for the future.

Follow Charlotte:

IG: @charlottepurdue

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5MilesEasy

Episode sponsor: Ecoswash

Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear!

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This week, we're joined by specialist running physio and strength coach, Aidan O’Flaherty (aka the Irish Physio on Instagram) to find out exactly why we need to be strength training as runners and what we should be doing to not only stay injury free, but to get faster too.

There are tonnes of tips from Aidan on when to hit the gym, how often and what to do, plus we tackle the misconception that lifting weights will make you bulky!

Aidan shares lots of very helpful videos on his Instagram and YouTube channel too, so check out his pages ahead of your next gym session!

YouTube:  @theirishphysio 

IG: @theirishphysio

https://linktr.ee/theirishphysio

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5MilesEasy

Episode sponsor: Ecoswash

Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear!

Hosted on Acast. See acast.com/privacy for more information.

On this week's episode, we're joined by Rob Martineau, co-founder of Tribe. We hear how Rob quit his job as a corporate lawyer at the age of 27 to begin a life of epic adventure. He completed the famous Marathon des Sables and then went onto completing an incredible 1000 mile journey across Europe, which was just the beginning of this new chapter.

Alongside the running, Rob has founded a charity called the Tribe Freedom Foundation that puts on multi-day ultra marathons all over the world, forming amazing running communities, and raises money to fight human trafficking and modern slavery in the process. You may also recognise the name Tribe because they also make some very delicious natural energy bars, snacks and drinks.

IG: @the_tribe_way

Website: https://wearetribe.co/

Follow 5 Miles Easy:

Instagram: https://www.instagram.com/5mileseasy/

TikTok: https://www.tiktok.com/@5mileseasy

YouTube: @5MilesEasy

Episode sponsor: Ecoswash

Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear!

Hosted on Acast. See acast.com/privacy for more information.

She's an ultra runner, run coach, author, podcaster and founder of the community and charity Black Trail Runners, yet Sabrina only started running after giving birth to her 4th child.

Sabrina tells us how she started running when struggling with postnatal depression as a way to escape some of the symptoms. Running soon became more than that, and although still a way to manage her mental health, Sabrina has gone on to compete in multiple marathons and some incredible and brutal ultra events.

Sabrina has also experienced racism throughout her life, which although has brought a lot of trauma, she has used as a force for good change in the running world. Sabrina co-founded Black Trail Runners in 2020, fuelled by multiple personal experiences and publicised global movements such as Black Lives Matter. BTR is now a fast growing community and campaigning charity that seeks to increase the inclusion, participation and representation of Black people in trail running.

Follow Sabrina:

IG: @sabrunsmiles

Follow Black Trail Runners:

IG: @blacktrailrunners

Website: https://www.blacktrailrunners.run/

Follow 5 Miles Easy:

Instagram/TikTok/YouTube: @5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

Kevin's first motivator to run was from experiencing loss as a child. Over 30 years later he has run a sub 15 minute 5k and a 2hr22 marathon, but incredibly, his best performances came after undergoing major heart surgery to repair 4 holes in his heart.

Kev really does have an incredible and heartwarming comeback story. He juggles his training with being a father of 3 and his own coaching business, Real Runners which provides coaching programmes for schools as well as offering 1:1 coaching for runners of all abilities.

Follow Kev:

IG: @kevquinn_

Follow Real Runners:

IG: @teamrealrunners

For more information on Cardiac Risk in the Young (CRY): https://www.c-r-y.org.uk/

Follow 5 Miles Easy:

Instagram/TikTok/YouTube: @5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

Just a few years ago, Jonny didn’t like running at all. Now, he runs ultras as part of his job, including running the entire length of the London Underground (which is 572km/255 miles!) in 11 days. We hear all about Jonny’s Run the Line adventure, how he trained for it and how he got into running in the first place. Jonny also tells us what's next for him and why aiming for big challenges is a massive part of his running journey.

Follow Jonny:

Instagram: @jonnyrdavies

TikTok: @jdrunsfar

Follow 5 Miles Easy:

Instagram/TikTok/YouTube: @5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

It's the season finale and.. THE CHRISTMAS SPECIAL! For this festive edition of the pod, we are joined by the two people in our lives who put up with living with a house full of running kit. Rose's fiancé, Charlie and Steph's boyfriend, Joe share everything from their first impressions to the worst presents we've bought them...

Follow 5 Miles Easy:

Instagram/TikTok/YouTube: @5mileseasy

Episode sponsor: Runna

If you want to up your running game, you can get 2 weeks free with Runna by using code '5MILES' on the Runna app.

Hosted on Acast. See acast.com/privacy for more information.

5 Miles Easy is back! We have both been dodging the British winter for a few weeks, swapping London for the mountains and a little extra Vitamin D. 

Steph has been training and working in Cape Town and Rose has been on an altitude training camp with the Puma Elite team in New Mexico. In this episode, we catch up on what we’ve been up to and share some top tips from our training camps. We cover: 

⁃Tips for training in the heat (lucky Steph!) 

⁃Tackling hilly runs and why you should learn to love them

⁃Why do runners train at altitude 

⁃How to adapt to high altitude training 

⁃Life on a camp with the Puma Elite team 

We’re SO excited to be back with an incredible guest line up, so thank you for sticking with us during our break! If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. 

A big thanks to our sponsors for this episode: 

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. 

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com.

Hosted on Acast. See acast.com/privacy for more information.

How are running shoes made?

What makes some running shoes faster than others?

What type of shoe should you be wearing for easy runs, tempo runs, sessions and on race day?

How do you find the right running shoe for you?

If you want the answers, join Rose as she goes behind the scenes at Puma HQ in Boston and speaks to the brains behind Puma's innovation team. Conor shares his insight into the science behind running shoes, including the ever talked about performance enhancing carbon plated shoes. Get ready to learn!

If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. 

A big thanks to our sponsors for this episode: 

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. 

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com.

Hosted on Acast. See acast.com/privacy for more information.

Why do we get injured? What are the best ways to prevent injuries? Should we ever run through pain?

Aidan joins us for the second time on the 5 Miles Easy sofa, this time to discuss running injuries; why they happen and all the things you can do to prevent them occurring.

One of the worst parts of running is getting injured or the fear of it happening, so join us as we delve into Aidan’s knowledge and hear all the tips and tricks you need to ensure you’re getting to that start line injury free.

Follow Aidan on instagram: @theirishphysio

If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. 

A big thanks to our sponsors for this episode: 

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. 

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

What and when should we eat to perform at our best? What's REALLY in a typical "healthy" protein bar? What do ultra processed foods do to our bodies?

We get the answers from Lara Giusti, co-founder and head chef of natural nutrition brand, Veloforte. With over 20 years experience, Lara has a wealth of knowledge on what it takes to fuel performance and recover from endurance exercise, and firmly believes that the best way to do that is with natural food and by staying away from ultra processed, synthetic alternatives. In this episode we find out why.

Follow Veloforte on instagram: @veloforte

Visit https://veloforte.com/ and use code 5MILES for 30% off

If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

If you have ever doubted your ability to change the course of your path, by any degree, we can guarantee that this conversation will change your mind.

At 24, John McAvoy was serving a life sentence at Belmarsh prison for armed robbery. Today, he is a Nike athlete, world record holder, key note speaker and dedicated to changing young people’s lives through trail running.

We unpick his momentous journey, which took a u-turn after discovering an unlikely talent for indoor rowing, which he took up as a means to escape his cell (located next to Abu Hamza) for a little extra time each week. This ticket to a morsel of freedom resulted in John breaking multiple indoor rowing world records and a pivotal shift in his life ambitions. Previously committed to a life of crime, John became committed to a life of sport and promised to become an elite athlete on his release.

He did just this, and much more. Alongside competing in ironman races and ultramarathons, delivering keynote speaking and authoring books, John founded the Alpine Run Project, an incredible Nike-backed initiative which takes young people from inner cities to the Alps, where they are trained by professional coaches to run in the iconic UTMB race.

Follow John McAvoy and the Alpine Run Project on Instagram:

@jonnymac83 | @alpinerunproject

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

How can you harness the power of your mind for good, rather than allowing it to hinder your performance? In this episode we are joined by Olympian and Under Armour athlete Stephen Scullion. He’s the second fastest Irish marathoner in history, having run 2:09:49, but it hasn’t come easy. Stephen is incredibly open and honest about the mental health challenges he’s faced over the years, which previously resulted in alcohol and drug abuse. However, after hitting rock bottom in 2017, he shares how he started to turn things around; a path which led him to qualifying for the Tokyo Olympics just over 3 years later.

Working with professionals and learning invaluable psychological tools have been a vital part of Stephen’s journey, and in this episode we hear useful insights into some of the tips and tricks he uses everyday in order to stay happy and perform at his best.

Follow Stephen on:

Instagram - @lionscull

YouTube - @stephenscullion262

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

Why is having a structured training plan important? What are the most common mistakes people make in training for a marathon? How do you get the taper right?

We are joined by Pete Cooper, founder of the official coaching app for the London Marathon, Coopah, and James Thie, head coach for Coopah. We hear about the inspiring story behind starting Coopah and how it has gone on to helping so many people achieve their goals, realising the importance of both the physical and mental side of running.

We also get plenty of tips on how to approach and structure marathon training, how to stick to a plan when lacking motivation, what to do in the taper period and how to get the most out of yourself on race day!

For TWO WEEKS FREE on the Coopah app, use code 5ME (https://coopah.onelink.me/PFli/umwzg8mg)

Follow Coopah on IG: @coopahruncoach

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™️ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

This week, we’re back at Puma HQ in Boston to delve into the science of running fast. What is running efficiency, how is it measured and how do we improve it? How much quicker can shoes actually help you run and do they work for any runner?

We find out all the answers from lab specialist, Izzy as well as going through Rose’s own lab report which reveals how fast she could run a marathon in the new Puma race shoes. 

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

In this episode, Steph is back in South Africa and gives Rose the inside scoop on her experience at Two Oceans Ultra Marathon; a 35 mile/56km race in Cape Town with over 2000ft of elevation, where she finished 10th place for a gold medal! 

We hear everything from how Steph trained for her first ultra marathon, the race plan, nutrition during the race, psychological tips and the end result.

It's safe to say she'll will be back for more.

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Sticking with the ultra marathon theme, in this episode we are joined by Team GB ultra runner and Hoka athlete, Carla Molinaro. This is Carla's second time joining 5 Miles Easy (see episode 3), but we have lots to catch up on!

Carla continued on her 2023 success and is now 50k World Champion! She then went onto finish an incredible 5th place at Two Oceans Marathon and has some big goals ahead of her for Comrades and beyond.

We hear all about Carla's race experiences, her goals for the upcoming Comrades Marathon, as well as some very useful tips and tricks when it comes to nutrition, S&C and training for the ultra marathon distance.

Follow Carla on Instagram: @carlamolinaro

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Rose is going to the Olympics!

There has been a lot going on behind the scenes over the last few months, and in this episode Rose opens up on her journey to being selected, some bumps along the way and how she dealt with it all. Rose also reveals how she was finally told she is going to Paris!

With 14 weeks to go, we get some insight into what Rose's training block will look like vs previous marathon builds, as well as some exciting goals for the race itself.

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

Hosted on Acast. See acast.com/privacy for more information.

Every body is different, including our hormones. Yet so often, women are following the same training plans or being coached in the same way as men. 

We find out from Dr Georgie Bruinvels, research scientist and co-creator of FitrWoman, why we should be taking a much more individual approach and paying more attention to our hormones to inform our training - and by doing so, how female athletes can use the menstrual cycle to improve their performance, whether that's on the track, in endurance events or in the gym. 

Dr Georgie also talks us through why and how we should be monitoring our iron levels for optimal health and performance. 

This is such an important topic for both men and women to understand and Dr Georgie is an absolute expert. We learned an incredible amount in just this hour interview and we're both excited to implement some changes into our own training. 

Follow Dr Georgie Bruinvels on Instagram: @georgiebruinvels 

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

Not every journey to the top is the same and Georgia Bell is living proof. Georgia is setting her sights of qualifying for the Paris Olympics, but just 5 years ago she had quit running entirely.

Despite some very good performances as a junior, injury prevented Georgia from taking her running career forward and instead, she took a job in cyber security. However, it was lockdown got Georgia re-lacing up her trainers and eventually led her to getting back in contact with her old track coach. Since then, Georgia’s performances on the track have skyrocketed and earlier this year she signed a professional contract with Nike. 

Georgia shares how she now trains consistently and injury free with the guidance, support and mentorship from Trevor Painter and Jenny Meadows. She also discusses how she was balancing training and racing with working full time, and the contrast to now experiencing living as a full time athlete.

Follow Georgia Bell on Instagram: @georgiabelltheduathlete

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

How closely are our brains and bodies linked? How much of our mindset can we change? How can we overcome negative thoughts during a session or race?

Kaz Williams is a performance psychologist, running coach, speaker and ultra runner. Kaz is founder of Mettle, whose purpose is to provide coaching plans, mental strategies and support to make you the best trail and ultra runner you can be.

Kaz shares why it is so important to work on your psychology when it comes to getting the most out of yourself physically. We hear the common challenges athletes face, as well as tips to combat pre race nerves, improve mental toughness and why visualisation is such a powerful tool.

Follow Kaz on instagram: @mountainkaz

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

Intrigued by the Marathon des Sables? Imagine running it 5 times over… 

This week, we are joined by someone who is doing pretty much that. We catch up with broadcaster, entrepreneur and running fanatic, Spencer Matthews ahead of his record breaking challenge which will see him run 30 marathons in 30 days through the 45 degree Jordanian desert.

Spencer is no stranger to ultra endurance events, having already completed the Marathon des Sables and The Jungle Ultra, but on July 29th, Spencer will set off from the Wadi Rum desert to complete a mind-blowing five times the distance - yes, 5 x Marathon des Sables, back to back. If successful, he will earn himself a spot in the Guinness book of World Records, but more importantly aims to raise as much as possible for charities across the UK as part of Global’s Make Some Noise. 

We catch up with Spencer to find out how a life of alcohol and drug abuse eventually led him to discover running, what drives him to push his physical boundaries and how he’s preparing physically and mentally for 30 in 30. 

Make Some Noise 

Global’s Make Some Noise provides much needed funding to many charities who are facing growing waiting lists and unprecedented demand for their services, whilst facing increased costs and a downturn in donations. 

Donating £30 – £1 for every marathon – could mean a vital support session for a pre-school child with a physical disability from a dedicated specialist worker. 

To donate £30, text SPENCER30 to 70766. 

100% of your donation will go to Global’s Make Some Noise. 

Follow Spencer and Global’s Make Some Noise

IG: @spencermatthews and @globals_make_some_noise

Strava: https://www.strava.com/athletes/130623442?oq=Spencer%20Matthews

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

In this episode we are live at Wild Goat Festival where we were incredibly lucky to talk to a legend in the sport, Paula Radcliffe.

Paula shares the journey that led her to breaking the women's marathon world record in 2003 in a time of 2:15:25, which was held for 16 years. We hear what she believes set her apart from her competitors, how she kept her mind so strong and the importance of perspective and enjoying what you do.

Follow Paula on Instagram: @paula_radcliffe

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

In this week's episode, Steph and Rose catch up and share training insights from the last few weeks. With just 8 weeks to go until the Paris Olympics, Rose is out in Font Romeu on an altitude camp and shares why she's there, what training she has been doing and how it's been going so far. Meanwhile, Steph is taking a considerable step down in distance, from ultras to 5k training. She's been working hard on the track in London to re-find her fast legs. She shares what training she's been doing to increase her speed as well as some top tips for tackling tough track sessions.

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

This week we’re joined by 24 year old World Record Holder, Imo Boddy, just a few weeks after finishing her mind blowing 3 Peaks challenge. On 21st May, Imo dipped into the Welsh sea after running 680km and climbing over 10,000m of elevation in just 6 days 5 hours and 43 minutes, breaking a 45 year old record for the fastest female to run the UK Three Peaks in the process. Despite being just 24, Imo is no stranger to ultra challenges and also holds the record for the youngest female to have run the length of the UK, from John O’Groats to Lands End.

We find out what Imo’s prep for the challenge looked like, how she got through the toughest moments and how she recovered after pushing her body to its limits. We also hear about the importance of a supportive team and the power of believing in yourself.

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

We are joined by 2 time Olympian and Oceania record holder in the marathon, Brett Robinson.

Brett started running seriously as a junior and has been making world teams since his teens when he was a track athlete. He then worked his way up to the marathon distance and in 2022 broke the Australian record at the Fukuoka International Marathon of 2:07:31. This wasn't without setbacks, as Brett talks about overcoming struggles he faced with getting stitches in prior races. He also shares what has kept him enjoying the sport for so long.

Rose had this chat with Brett in Font Romeu, where he is preparing for his third Olympics in Paris this summer. He talks about how he qualified for the Australian team and why he is out in Font Romeu to train.

Follow Brett on instagram: @brett_robinson23

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Sophie Power is a campaigner and a GB ultra athlete. Sophie recently broke the female World Record for running the length of Ireland, which she did in 3 days, 12 hours and 8 minutes. In this conversation we talk about the highs and lows of going through this experience, what she was hoping to achieve and support received along the way.

Sophie also founded the campaign, SheRACES, with a goal to educate races to be more inclusive to female athletes. One of the drivers for change came after a photo of Sophie went viral at UTMB of her breastfeeding her 3 month old baby, as she wasn't able to defer her place when she was pregnant. As a mum of 3, Sophie shares her experience of balancing running with motherhood and barriers women face in the running world.

Follow Sophie on instagram: @ultra_sophie

Follow SheRaces on instagram: @She.RACES

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

We’re joined by soon to be 4x Olympian, 2x World Championship finalist and Australian record holder, Genevieve Gregson, as she prepares for the marathon at the Paris Olympic Games.

Gen’s last Olympics, Tokyo, was a heartbreak. At the last water jump of the 3000m Steeplechase final, Gen’s achilles fully ruptured. As she was taken off the track in a wheelchair, it was looking like her career was over. But in hindsight, it was one of the best things to happen to Gen's career.

In the midst of two Achilles surgery and having her son, Gen decided to make a comeback - in the marathon. Fast forward to December 2023, Gen’s son is just 18 months old but she is crossing the finish line at Valencia marathon in an incredible time of 2:23:08, claiming a spot on the Australian marathon team for the Paris Olympics.

Here’s how she did it.

Follow Gen on instagram: @gengen_lacaze

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for this episode:

VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Recovery is key. Not only for injury prevention, but to adapt to our training, get fitter and improve performance. So how can we recover better? What are the most effective tools and how do we know when to rest, do a recovery run, or crack on with hard a workout?

Aidan O'Flaherty, aka The Irish Physio is back on the 5 Miles Easy sofa to answer all of our running recovery questions, delving into sleep, nutrition, and other common recovery tools like compression, heat and ice. Aidan shares tonnes of top tips on how to make small changes to our daily routines which can help boost our recovery and performance gains.

Follow Aidan: @theirishphysio

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsors of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% 

off, using the code “5MILESEASY” at checkout. 

VELOFORTE:

If you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Do we ever have days when we don’t want to run? How often do we stretch? Did we pick our dog breeds specifically to run?

A big thanks to all of our lovely listeners who sent in questions on Instagram. In this episode, we run through as many as possible, covering plenty of training tips, nutrition insights and mindset strategies.

We will be taking a short break while Rose tackles the small challenge of the Olympics, but cannot wait to be back in a few weeks times with more incredible guests and conversations to help you on your running journeys. Stay tuned!

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

VELOFORTE:

If you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

We are back and kicking it off with Rose's Olympic experience!

We get all the inside scoop from what it was like in the Olympic athlete village, Rose's prep and of course the race itself.

It has been a difficult few weeks that were no doubt shared with some incredible lifelong memories too, but this is all part of the running journey!

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsors of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout. 

VELOFORTE:

If you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

This week we are joined by Lloyd Kempson; CEO at Trackstaa, broadcaster, event host, coach and runner!

We find out what goes on behind the scenes to produce the Trackstaa content and where Lloyd's drive comes from to run a successful business.

Lloyd also discusses the struggles he's faced with his mental health and how that affects him in both his career as well as his training.

Follow Lloyd on instagram: @lloydkempson

Follow Trackstaa on instagram: @trackstaa

Subscribe to Trackstaa on YouTube: @Trackstaa_

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

VELOFORTE:

If you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

This week we are joined by Juliette Denny; a trail runner, ultra runner and all round adventurer. 

Juliette is hugely passionate about sport, which shines through in this conversation, particularly inspiring women and people of colour to get out there and do their thing, no matter the ability.

Juliette is an ambassador for sportsshoes and SunGod, and talks about the importance of picking the right brands to work with and what she wants to achieve with them.

Follow Juliette on instagram: @juliette_dennyy

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsors of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout. 

VELOFORTE:

If you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off.

Hosted on Acast. See acast.com/privacy for more information.

Fresh off breaking the world record for the most marathons run on sand, Spencer Matthews is back in the studio to debrief on his incredible 30 in 30 challenge. On 29th July, Spencer set off at 4am to run across the Jordanian desert in pursuit of the world record and raising money for the incredible charity, Make Some Noise. Despite scorching temperatures, sleeping on the desert floor and some scary encounters with snakes, Spencer crossed the finish line 30 days later - an incredible achievement. We hear all the details of how Spencer tackled the challenges of the heat and the sand, what the camp set up looked like and how it feels now that the journey is complete. 

Make Some Noise 

Global’s Make Some Noise provides much needed funding to many charities who are facing growing waiting lists and unprecedented demand for their services, whilst facing increased costs and a downturn in donations. 

Donating £30 – £1 for every marathon – could mean a vital support session for a pre-school child with a physical disability from a dedicated specialist worker. 

Follow Spencer and Global’s Make Some Noise

IG: @spencermatthews and @globals_make_some_noise

Strava: https://www.strava.com/athletes/130623442?oq=Spencer%20Matthews

If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

Hosted on Acast. See acast.com/privacy for more information.

We’re introducing The Sixth Mile!

We love chatting to guests but we also love chatting to each other! We have decided to catch up more regularly between guest episodes to delve a little deeper.

Whether it’s the latest running news in the media that’s caught our eyes, a look at our recent runner’s high or running low, we hope you’ll join us for the sixth mile!

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout. 

Hosted on Acast. See acast.com/privacy for more information.

How should you set your next race goals? Should you take an off season? And are you running your recovery runs too fast?

On the show this week, we dive into these questions (and much more) with running and triathlon coach, Tim George. We unpick how he helps athletes choose the right goals and then importantly, achieve them by training smarter, not harder. We discuss what a typical training week might look like for marathon runners of different abilities and Tim shares his insights on the purpose of the recovery run. We also chat about when to take an off season, how long to take off and what to do when you're not training hard!

Follow Tim:

IG: @endurance_workshop

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel and follow us on Instagram: @5MilesEasy

Hosted on Acast. See acast.com/privacy for more information.

How does sleep affect physical and cognitive performance? How do sleep cycles work? And what you should NEVER do if you can't fall asleep...

In this episode we are joined by sleep expert and MD at the Better Sleep Clinic, Dr. David Garley to understand why sleep really is the most powerful recovery tool. We delve into how lack of sleep affects our physical and cognitive function and the effects that alcohol, caffeine, and nutrition have on our sleep quality. We also get tonnes of tips on how to improve sleep and find out if napping can speed up recovery.

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

This week, we're joined by Phily Bowden, who is fresh off an incredible 2:25 marathon and her boyfriend, business partner and also our fantastic editor of 5ME, Daniel!

We delve into how Phily went from leaving behind a US running scholarship and questioning whether she even wanted to continue running to re-discovering her passion in the marathon and alongside, building a successful content creation business with her boyfriend, Daniel.

Phily shares all the details of her not so conventional build up to Berlin and we find out from Daniel what it was really like to be there every step of the way as chief supporter and videographer.

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Follow Phily & Daniel on Instagram and YouTube: @philybowden / @Daniel_moves

Hosted on Acast. See acast.com/privacy for more information.

Rose had a bike accident, Steph hit the wall, and both their Garmins haven't been happy with them.

Join us for the sixth mile; the episode where we chat about our runner's high, running lows, learnings and latest news in the world of running!

We also read out listener stories. Please DM us or email 5mileseasypodcast@gmail.com if you want one read out.

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

What is the most common mental barrier runners face? Can you think your way to performance goals? How do we recover better and reduce our injury risk using the power of the mind?

In this episode, we are joined by Alexandra Johnson, triathlete and physio. Alexandra has always seen running as more than just physical, teaching clients that mindset can influence the way your body responds in both recovery and performance. We learn the key things to work on when it comes to mindset, some easy tools to start implementing and just how impactful focusing on mindset can be in getting the most out of yourself.

Alexandra is offering a complimentary 45 mins Vision Reality Action call for 5 Miles Easy listeners (worth £200). In this call, Alexandra takes clients through a 3 step process: creating a vision on goals relating to performance/injury, the reality of this vision (i.e. barriers) and creating action points to make the vision a reality. To book a call, use this link: https://calendly.com/physiofitgb/kinetic-synergy-call-clone

Follow Alexandra on instagram: @alexandram.johnson

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple.

Follow us on YouTube for more content and on Instagram @5MilesEasy

Hosted on Acast. See acast.com/privacy for more information.

How can a one minute breathwork practice boost performance and recovery? What's the science behind ice baths? And how can cold exposure and taking control of our breathing improve our overall health and wellbeing?

Aodhnait is a breathwork and cold exposure coach with a degree in neuroscience and expertise in the Wim Hof Method. We dive into the science behind breathwork and cold exposure and explore how these practices can enhance sporting performance, improve recovery, and boost overall health. Aodhnait has tonnes of tips on how to implement these practises into our daily lives and shares how just a couple of minutes practice can improve recovery, performance, focus and mental clarity.

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

Do we really need to warm up for a run? What's the most effective way to fix running injuries? Would a physio recommend super shoes?

Whether you're wanting to get faster, battling a niggle or just aiming to stay injury-free, specialist running physio, Aidan, has the answers.

We discuss:

- How to identify and prevent overuse injuries

- The most effective ways to recover from injury

- The difference between using weights for strength and weights for muscle gain

- What a warm up should look like

- Tips for maintaining and improving form

- The truth about biomechanics, and age-related changes for runners

🎙️ Available on Spotify, YouTube, and wherever you get your podcasts.

Follow us on Instagram: @5MilesEasy and if you're enjoying the show, please do a big favour and subscribe to our channel.

Hosted on Acast. See acast.com/privacy for more information.

The Sixth Mile is back! This episode was recorded just before Steph ran Valencia marathon - we go through how she was feeling right before the race, the mindset tactics that she planned to utilise and her race day goals. 

And while Steph has been nailing marathon sessions, Rose has finally done some proper running and discusses what the build back has looked like. We also chat about our running highs, lows and learnings over the last 4 weeks and share some great listener running stories.

Follow us on Instagram and Youtube @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating! 

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we sit down with British marathon runner, Becky Briggs, who has just completed Valencia Marathon in an incredible time of 2:32.

Becky’s passion and insights into her running journey are inspiring. At just 24 years old, Becky has already been running for 15 years and has had many notable achievements including multiple GB vests, participating in the 2022 European Championships and a marathon personal best of 2:29.

We talk through Becky's running journey since a junior, the challenges she's faced along the way and how they have shaped her resilience, as well as her preparation for the Valencia Marathon and race day goals.

🎙️ Available on Spotify, YouTube, and wherever you get your podcasts.

Follow us on Instagram: @5MilesEasy and if you're enjoying the show, please do a big favour and subscribe to our channel.

Hosted on Acast. See acast.com/privacy for more information.

Hannah is an ultra runner, adventurer and co-founder of the fitness and wellness Instagram account, Twice the Health. Hannah has pushed her limits on trails and roads around the world, and is now embracing the challenge of her new role as a mum.

Through Twice The Health, Hannah has shared her journey of balancing her love of endurance sport with the joys and challenges of motherhood. She’s candidly shared the realities of running through pregnancy and her exciting plans for postpartum recovery.

In this episode, Hannah discusses her personal experiences and offers tips for navigating fitness during and after pregnancy. Whether you’ve followed TTH for years or interested in the insights to pregnancy and running, this episode will inspire you to embrace your own adventures.

Follow us on Instagram and Youtube @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating! 

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

We can hardly believe it, but that's a wrap on 5 Miles Easy for 2024! For our Christmas special, we're joined by no other than our long suffering partners, Charlie and Joe. We run through our highest highs, biggest fails, and most important learnings of 2024 as well as hearing about all the running (or not running) Charlie and Joe have been doing this year.

Grab a mince pie and settle in for some festive fun!

Follow us on Instagram @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating!

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Follow us on Instagram and Youtube @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating! 

Thanks to our sponsor of this episode:

ENERTOR:

The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.

Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.

Hosted on Acast. See acast.com/privacy for more information.

WE'RE BACK! And we're kicking off the new season in Cape Town. Both of us are on training camp in South Africa working towards some exciting goals for 2025. We catch up on what races we're aiming for, 2025 goals and highlights from Cape Town. But it's not all been drama free on the trails... 

Follow us on Instagram and YouTube: @5MilesEasy 

Hosted on Acast. See acast.com/privacy for more information.

In this episode we are joined by a true force in the world of endurance sport, Gerda Steyn.

Gerda started her running career later than many after leaving the corporate world and quickly rising to become one of the most accomplished athletes in the sport.

With three Comrades Marathon victories, including record breaking performance on both the up and down runs, as well as five wins at Two Oceans Ultra Marathon, Gerda has cemented her place as a national hero in South African distance running.

But her achievements don’t stop at ultras. In 2024, Gerda achieved the seemingly impossible—winning Two Oceans in April, taking her third Comrades title in June, competing in the marathon at the Paris Olympics, and finishing her year with a strong performance at the Valencia Marathon. We’ll be unpacking how she managed such an incredible schedule, what drives her success across distances, and how she balances the physical and mental demands of being a professional distance athlete.

Follow us on Instagram and YouTube: @5MilesEasy 

Hosted on Acast. See acast.com/privacy for more information.