UNTAPPED with Spencer Matthews

2:04 Marathoner Explains Why You’re Training Too Hard

<p>Charles Hicks runs 130 miles a week, but his advice to become a faster runner isn't to copy him. The professional distance runner explains why gradual progression, genuinely easy runs and trusting the work are key to getting faster.</p><br><p>Charles shares the one workout he'd keep to improve your 5K, why most runners push too hard on easy days, and why you can't cheat the years of work behind real progress.</p><br><p>He also reveals his surprisingly simple approach to watches, data and running without music, and why sometimes the fastest way out of a bad training spell is to do less, not more</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Oli Answers Your Biggest Health & Fitness Questions

<p>From HRV and recovery to creatine, keto and race-day supplements, Oli Patrick answers your biggest health and performance questions.</p><br><p>Oli cuts through the noise around what your recovery data really means, whether dietary fat makes you fat, how ultra-processed food drives inflammation, and why the best diet depends on what you're trying to achieve.</p><br><p>He also tackles sauna use for women, supplements worth spending money on, shift-work recovery and race-day nutrition, sharing practical advice to help you make smarter decisions without letting trends or data take over.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Josh Kerr's Mile Vs Sabastian Sawe's Marathon & Training Secrets | Nike's Running Head Coach Bennett

<p>Running isn't complicated. Runners are complicated. Nike Running Global Head Coach Chris Bennett joins Spencer to challenge the obsession with pace, PBs and performance metrics, and explain what actually makes you a better runner.</p><br><p>Chris shares why enjoyment can unlock better performance, how confidence is built through the work you do before race day, and why your fastest race isn't always your best. He also explains why knowing when not to run can be just as important as pushing through.</p><br><p>From coaching millions of runners through Nike Run Club to changing the way we think about goals and success, Chris reveals why becoming a better runner isn't just about getting faster, it's about getting closer to your potential.</p><br><p>Chris 'Coach' Bennett's book: 'This Is About Running, This Is Not About Running: Lessons for Between and Beyond the Start and Finish Line,'&nbsp;is out now: <a href="https://amzn.eu/d/03NMsq2Q" rel="noopener noreferrer" target="_blank">https://amzn.eu/d/03NMsq2Q</a></p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU</a></p><br><p>Robinhood&nbsp;👉&nbsp;Head to <a href="http://robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock</p><p><br></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Protein Explained: Benefits for Runners & Dosage | Extra Mile

<p>You probably know you need protein. But how much do you actually need and does it matter where you get it from?</p><br><p>Spencer Matthews and Oli Patrick break down how much protein you really need, whether protein shakes are as effective as food, and what happens when you eat too much.</p><br><p>From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely useful from the fitness industry noise — with a few unexpected protein sources along the way.</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU&nbsp;</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Why Every Elite Athlete Has To Focus On Fuelling | Molly Caudery Pole Vaulter

<p>Molly Caudrey doesn't run for fitness. She runs to jump higher.</p><br><p>The elite pole vaulter explains why every metre she runs has a purpose, why she avoids slow running altogether, and how sprinting, strength and technique combine to produce explosive performance.</p><br><p>She also challenges the idea that being fitter always means being better, sharing why training specifically for your sport matters more than simply doing more.</p><br><p>Molly Caudery is a Red Bull athlete. More info here: <a href="https://www.redbull.com/int-en/athlete/molly-caudery" rel="noopener noreferrer" target="_blank">https://www.redbull.com/int-en/athlete/molly-caudery</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How Cricket is Saving Young Lives: Spencer Matthews Visits Lord's Taverners

<p>Spencer visits a Lord’s Taverners’ Super 1s session to see how cricket is helping young people with disabilities build confidence, independence, and a sense of belonging. Funded by Postcode Lottery players, Super 1s provides free, inclusive cricket sessions across the UK. Spencer gets involved on the pitch and meets the young people, parents, and coaches, who take part. One participant, Imogen, shares how the programme supported her mental health and fostered her passion for cricket. We also discover how funding from Postcode Lottery players helps Lord’s Taverners reach more than 30,000 young people each year through the power of sport.&nbsp;</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Lord’s Taverners Registered Charity Number: 306054 (England and Wales) and SC046238 (Scotland). Postcode Lottery manages lotteries for 20 charities. A minimum of 30% of each ticket price goes to charity. 18+, conditions apply. Not available in Northern Ireland.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Best Supplement for Running? Sodium Bicarbonate Explained | Extra Mile

<p>The secret to holding your pace when your legs start burning might already be sitting in your kitchen cupboard.</p><br><p>Spencer Matthews and Oli Patrick explore how sodium bicarbonate can help delay fatigue, why its biggest benefits come during hard efforts lasting 1–10 minutes, and the common misconception about lactate that most runners still get wrong.</p><br><p>But there's a catch: getting the dose right can be tough on your stomach. So when does the potential performance gain outweigh the risk?</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU&nbsp;</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU " rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU </a>and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Fuelling Secrets for a 2:04 Marathon & Best Running Shoes | Amanal Petros

<p>What does it take to run a 2:04 marathon? German marathon record holder Amanal Petros shares the training, mindset and remarkable journey behind becoming one of the fastest marathoners in the world.</p><br><p>Amanal takes us inside 200km+ training weeks at altitude in Kenya, explains how carbon-plated shoes have changed elite racing, and why technology can never replace hard work, consistency and belief.</p><br><p>From arriving in Germany alone at 16 to breaking national records, Amanal shares how running transformed his life, and why setbacks have never stopped him from chasing what's next.</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU&nbsp;</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Should I Get My Blood Tested? Benefits & Drawbacks | Extra Mile

<p>You can feel perfectly healthy and still have no idea what's happening beneath the surface. Spencer Matthews and Oli Patrick explore what blood testing can reveal about your health, performance and long-term wellbeing.</p><br><p>From cholesterol and blood sugar to vitamins and hormones, they explain why your results are most powerful when tracked over time, and how personalised data could change the way you approach your health.</p><br><p>Do Health&nbsp;👉 For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-yt" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-yt</a> to sign up now</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_YT" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_YT</a>&nbsp;</p><br><p>Heights 👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_YT" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_YT</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

5 Training Rules from an Ironman World Champion Coach

<p>The secret to getting fitter might be knowing when to do less.</p><br><p>Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance.</p><br><p>Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level.</p><br><p>This is a closer look at how to train smarter, stay consistent and build performance that lasts.</p><br><p>Reece's 5 top training tips 👇</p><br><p>1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for your fitness than repeatedly pushing huge training weeks and burning out.</p><br><p>2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session.</p><br><p>3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt.</p><br><p>4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish.</p><br><p>5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts.</p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU&nbsp;</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>Robinhood 👉 Head to <a href="http://robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><p><br></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Sauna’s Explained: Health Benefits & Risks

<p>Could sitting in a sauna really improve your health and longevity?</p><br><p>Spencer Matthews and Oli Patrick dive into the science behind sauna use, from its Finnish roots to the research linking regular sessions with better cardiovascular health and longevity.</p><br><p>They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits for brain health, recovery and sleep. Spencer also shares his own experience of using the sauna before bed and seeing a noticeable difference in his recovery.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a> to sign up now</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Why Most Marathon Runners Train Completely Wrong | Becky Briggs

<p>European U23 marathon record holder Becky Briggs shares the mindset, training lessons and race-day strategies that have helped her compete at the highest level of running.</p><br><p>Becky explains why tough training sessions build more resilience than perfect ones, how learning to handle fatigue is key to overcoming the marathon wall, and why carbon-plated shoes should be used strategically rather than relied on for every run.</p><br><p>She also shares how changing her mindset around pressure and discomfort helped her achieve a 2:29 marathon PB, revealing the habits that help runners stay resilient, recover smarter and perform when it matters most.</p><br><p>About Becky Briggs:</p><br><p>Becky Briggs is a British long-distance runner, coach and content creator. A European U23 marathon record holder with a 2:29 marathon PB, she has represented Great Britain across cross country, half marathon, marathon and 50K distances. Becky is also the founder of That’s Hot, an inclusive running community inspiring runners of all levels.</p><br><p>You can find her on social media at<a href=" https://www.instagram.com/becky_briggs_nrg" rel="noopener noreferrer" target="_blank"> https://www.instagram.com/becky_briggs_nrg</a> and <a href="https://www.tiktok.com/@becky_briggs_nrg?lang=en" rel="noopener noreferrer" target="_blank">https://www.tiktok.com/@becky_briggs_nrg?lang=en</a></p><br><p>GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: <a href="https://highpfrmc.com/GQ_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/GQ_AU</a>&nbsp;</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Creatine Explained: Benefits & Best Dosage | Extra Mile

<p>Creatine was once seen as a supplement for gym-goers, but it has become one of the most researched tools for improving performance, recovery and long-term health. Spencer and Oli Patrick explain how creatine works, from boosting muscle energy to supporting brain function and healthy ageing.</p><br><p>They explore the benefits for runners, the impact of water retention, and how to use creatine strategically to build strength and resilience without affecting performance.</p><br><p>Discover why this simple supplement could be a valuable tool for improving recovery, longevity and your overall health.</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now</p><br><p><br></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith

<p>England fly-half Marcus Smith explores the crossover between rugby and running, sharing the training methods and mindset that help him perform at the highest level.</p><br><p>He explains why long-distance running pushes him far beyond his comfort zone, the simple speed drills that developed his explosive power, and why embracing difficult training pays off when it matters most.</p><br><p>Plus, he and Spencer discuss the rise of run culture, building speed without expensive equipment, and Spencer's latest ultra-running challenge.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How To Avoid Running Injuries | Extra Mile

<p>What are the most common injuries runners get? How can you prevent and treat them? </p><br><p>Spencer and Oli break it all down on this week's episode of Extra Mile.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart

<p>The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles that helped him reach the highest level of the sport.</p><br><p>He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner.</p><br><p>Discover why the biggest breakthroughs come from years of consistent work, not overnight success.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au " rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au </a>to sign up now</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Inflammation Explained: The Hidden Key To Longevity, Health & Better Training

<p>Inflammation is essential for recovery and healing, but when it becomes chronic, it can quietly impact everything from your performance to your long-term health.</p><br><p>Oli Patrick and Spencer explain the difference between helpful acute inflammation and the chronic inflammation caused by modern lifestyle factors like ultra-processed foods, alcohol, stress and excess body fat.</p><br><p>Learn how nutrition, sleep and recovery can help reduce chronic inflammation, why ice baths aren't always the answer, and why, with inflammation, more isn't always better.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a> to sign up now</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Should There Be Weight Classes In Running? | Jordan Stanton

<p>Big Boy Running Club founder Jordan Stanton believes running isn't just about getting fitter, it's about proving to yourself that you're capable of more than you thought. He explains why the biggest challenge for many larger runners isn't physical, but psychological, and how overcoming self-doubt is the first step towards lasting progress.</p><br><p>Jordan also reveals why most mainstream training plans fail bigger runners by ignoring one crucial factor: body weight. He shares why representation, community and healthy competition can be the difference between giving up and sticking with it, creating an environment where more people feel they truly belong.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a> to sign up now</p><br><p>Heights&nbsp;👉 Get 20% off your first month of any subscription at <a href="https://highpfrmc.com/UT_Heights_AU" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT_Heights_AU</a> and use untappedpod at checkout</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more:<a href=" https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/ut-postcode-au</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

HRV Explained: Steven Bartlett, Three Glasses of Wine and a Very Bad Recovery Score | Extra Mile

<p>What does your HRV score actually mean—and can three glasses of wine really ruin your entire week? Spencer and Oli unpack Steven Bartlett’s viral comments, debate whether wearable data is making us healthier or more fragile, and explain what HRV really reveals about stress, recovery, sleep and performance - and how you should use it.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Jonny Davies Breaks Down Ultra Training, Running Economy & Gait Analysis

<p>The biggest mistake new runners make is going out too hard, too soon. Ultra-runner Jonny Davies explains why your first six months should be about building consistency rather than chasing speed, and how pushing through those difficult early weeks can set you up for long-term progress.</p><p>Jonny also shares the gear choices that helped him tackle a brutal 192K ultra, from why he swears by a wider toe box to the simple changes that can help you avoid blisters, lost toenails and unnecessary discomfort on long runs. He breaks down the running mechanics that matter most for staying injury-free.&nbsp;</p><p>Learn why overstriding puts extra stress on your joints, how to improve the way you land, and the small adjustments that can help you run further, recover better and keep improving for years to come.</p><br><p>Jonny Davies recently completed in the "Race the Sun" challenge in partnership with Red Bull</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more:<a href=" https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/ut-postcode-au</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Running Economy Explained: The Secret To Effortless Running | Extra Mile

<p>Why do some runners look like they’re floating, while others seem to fight every step? In this episode of Extra Mile, Spencer and Oli explain running economy and how you can move faster while using less energy. From VO2 max and biomechanics to speed work, strength training, form and mileage, they explore the simple changes that can help runners become smoother, more efficient and ultimately faster.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

BONUS - My Running Shoe Rotation | Daily, Race Day, & Trail

<p>Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs.</p><br><p>We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate...</p><br><p>Whether you're looking to run your first 5k or your next marathon this running shoe review should give you some guidance into what you buy next</p><br><p><br></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Secret Running Obsession of Elite Golfer Charley Hull

<p>Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes.</p><br><p>Charley shares her obsession with running and threshold training, including 4:30am runs on tournament days. She explains how building a runner’s engine has improved her swing speed, recovery, and mental clarity on the course.</p><br><p>She also opens up about the extremes of tour life, from developing a heavy smoking habit during a stressful period to simultaneously chasing a sub-20-minute 5K. She reflects on quitting cold turkey through a high-stakes £10,000 bet filmed on the course, offering a rare look at the contradictions of elite performance.</p><br><p>Charley Hull will compete for her first major title at the 50th AIG Women's Open at Royal Lytham &amp; St Annes from 29 July to 2 August, looking to go one better after finishing as runner-up in 2023 and 2025.</p><p>Tickets are available at w<a href="ww.aigwomensopen.com" rel="noopener noreferrer" target="_blank">ww.aigwomensopen.com</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now." rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</a></p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Altitude Training Explained: Is It Actually Worth It? | Extra Mile

<p>Does altitude training actually make you a better runner, or is it just for elites? Spencer and Ollie explore what really happens to your body at altitude, why "train low, sleep high" became the gold standard, and whether the benefits are worth chasing if you're an everyday runner.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How To Run a 5K PB, HYROX Controversy & Olympic Heartbreak | Holly Archer

<p>European Indoor silver medalist Holly Archer redefines what it actually means to be an "elite" athlete. Far from just medals and fast times, Holly breaks down the gruelling reality of juggling a demanding career with world-class training, an exhausting balancing act that leaves everyday athletes showing up to the start line under-fuelled and mentally drained compared to the pros.</p><br><p>In this conversation, Holly opens up about the devastating heartbreak of missing the Tokyo Olympics by a mere 0.02 seconds after months of total sacrifice. She explains how abandoning traditional training helped her run a six-minute marathon PB, proving that listening to your body can beat the perfect plan.</p><br><p>Holly also addresses the intense online backlash from her recent HYROX penalty controversy, sharing a raw look at how she used the marathon to rebuild her confidence, silence the internet critics, and prove exactly where she belongs.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How Strength Unlocks Better Running And A Longer Life | Extra Mile

<p>Spencer and Oli go deep on strength - why it’s become a big trend and essential training for top runners but also why it’s an indicator of overall health and longevity.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Secret Norwegian Training Method for Better Endurance

<p>What does it take to build strength and endurance at an elite level while facing chemotherapy?</p><br><p>European Kayaking Champion Eivind Vold joins us to share the training philosophy and extraordinary athletic engine that make him one of the most remarkable hybrid athletes around. Within a year of chemotherapy, he ran a 2:39 marathon and benched 162.5kg.</p><br><p>He explains how kayaking built elite strength and endurance at the same time, why cross country skiing became such a powerful aerobic base, and how he stayed focused after cancer diagnoses derailed Olympic dreams for both him and his brother.&nbsp;</p><br><p>It is a remarkable conversation about resilience, performance and refusing to stop.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Carb Loading & Gels: What Runners Need To Know | Extra Mile

<p>Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Mary McCarthy Debunks Over-Training Rumours, Stress Fracture Accident and Online Critique

<p>Mary McCarthy isn't just a content creator who runs, she's putting down 60-mile weeks and running elite-level times without a professional setup.</p><br><p>In this episode, she explains why she runs her easy days genuinely slow, treats the first 30K of a marathon as a warm-up before racing the final 12, and why your Strava heart rate zones are probably lying to you.</p><br><p>She talks about fueling like her male training partners because under-eating is a direct route to injury, shares the brilliant story of overtaking her ex-boyfriend in the final 200 meters at Valencia without him even knowing, and addresses the criticism that comes with being a content creator running serious mileage.</p><br><p>Her message to the critics: you can't judge someone's training from the outside, the same way you wouldn't judge someone else's relationship.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to<a href=" https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/dohealth-ut-au</a> to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Genetics Of Great Runners Explained | Extra Mile

<p>Are athletes born or built? This episode dives into the nature vs. nurture debate, exploring why the Human Genome Project proved there's no single gene for speed or disease, and why 99.1% of our DNA is identical.</p><br><p>We break down how genes like ACTN3 can give elite athletes a head start in muscle repair and VO2 max, but never guarantee greatness. Through epigenetics, we reveal how your lifestyle and environment are the real switches, using Spencer's own journey from alcohol abuse to elite marathon runner as proof.</p><br><p>The bottom line: for the average person, consistency beats genetics every time. Your DNA only becomes the deciding factor at the very top. Who you choose to be matters more than what you were born with.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Robinhood 👉 Head to<a href=" robinhood.com/untapped" rel="noopener noreferrer" target="_blank"> robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>