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Welcome to UNTAPPED with Spencer Matthews, the #1 podcast for runners.
Every Monday Spencer speaks to world-class athletes, coaches and experts about the habits, training methods and mindset behind elite performance, featuring guests like Mo Farah, Alistair Brownlee and Stephen Scullion.
From sprints, to 5K, 10K, half-marathon, and marathon distances we dive deep into the ways that you can run faster, longer and smash your PB’s.
On Thursdays Spencer is joined by expert Physiologist Oli Patrick to breakdown the science behind the latest health and fitness topics like sleep, zone training, caffeine and more.
Whether you’re just starting out, chasing a new PB, or simply trying to become fitter and healthier, UNTAPPED is here to help you untap your potential.
Hosted on Acast. See acast.com/privacy for more information.
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From British Army Captain To 100-Mile Champion | Tom Evans
The more Tom Evans tried to win, the worse he performed. The elite ultrarunner reveals why letting go of expectations helped him rediscover his best running, and what that means for anyone chasing a big goal. From pacing ultra races to keep
Does Visualising Success Actually Help Performance? | Extra Mile
Can manifesting actually help you run faster? Spencer Matthews and Oli Patrick strip away the woo-woo to explore how setting clear goals, visualising the hard parts and changing your self-talk can influence performance. Using Spencer’s mara
Emily Jane Fairs on Marathon Underfuelling Risks & Running Mentality
Eating more helped Emily Fairs become a better runner. Going from never seeing herself as a runner to completing marathons and 100km ultras in just two years, she discovered that better fueling could mean more energy, faster sessions and st
Hitting the Wall: Fuel, Fatigue & When to Stop | Extra Mile
Is hitting the marathon wall inevitable, or are you running straight into it? Spencer Matthews and Oli Patrick unpack what happens when your energy runs low, how pacing and fueling can make or break your race, and why your gut needs trainin
Your Running Form Is Slowing You Down | Bronson Hearn-Smith
Want to run faster? The secret might not be running further or training harder, but learning to move differently. At just 16 years old, Bronson Hearn-Smith is already one of Britain’s most exciting young sprinting talents. A European U18 20
What GLP-1 Weight Loss Drugs Do to Your Running Performance | Extra Mile
If you lose 5kg, does that make you a better runner? Not necessarily. Spencer Matthews and Oli Patrick unpack why what you lose matters more than how much, and why dropping body weight doesn't automatically translate into better performance
Paula Radcliffe: The Training Behind My 2:15 Marathon
Paula Radcliffe knows what it takes to push the marathon to its limits. The former world-record holder takes us inside the training, mindset and resilience that made her one of the greatest marathon runners ever. She shares her golden rule
3 Deficiencies Holding You Back | Extra Mile
Are you tired because life is busy… or could your body actually be missing something? In this episode of Untapped Extra Mile, Oli Patrick tackles some of the most common nutrient deficiencies - iron, vitamin D and B12 - and explains how the
How To Run Like An Olympic Medallist | Daryll Neita
What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better. Training five days a week in Florida, Daryll takes us inside the world of elite sprinting, from long winter
Is Magnesium Worth It? What Every Runner Needs to Know
If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype. They look at what magnesium could
5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester
It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15. Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut, just years of chasing the next s
Should Women Train on Their Period? | Dr Hazel Wallace | Extra Mile
Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training. They challenge the
How To Run a 2:47 Marathon, Hack Your Endurance and Recover Quicker | Will Goodge
William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries. William reveals the five-minute rule tha
What is Fartlek Training? Best Running Workouts For Speed & Endurance
Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective? With Spencer preparing to train in Kenya, where Fartlek is a staple among eli
Charles Hicks On The Training Rules That Changed Everything | 2:04 Marathoner
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. Charles
Oli Answers Your Biggest Health & Fitness Questions
From HRV and recovery to creatine, keto and race-day supplements, Oli Patrick answers your biggest health and performance questions. Oli cuts through the noise around what your recovery data really means, whether dietary fat makes you fat,
Josh Kerr's Mile Vs Sabastian Sawe's Marathon & Training Secrets | Nike's Running Head Coach Bennett
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. Chris sha
Protein Explained: Benefits for Runners & Dosage | Extra Mile
You probably know you need protein. But how much do you actually need and does it matter where you get it from? Spencer Matthews and Oli Patrick break down how much protein you really need, whether protein shakes are as effective as food, a
Why Every Elite Athlete Has To Focus On Fuelling | Molly Caudery Pole Vaulter
Molly Caudrey doesn't run for fitness. She runs to jump higher. 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 exp
How Cricket is Saving Young Lives: Spencer Matthews Visits Lord's Taverners
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
The Best Supplement for Running? Sodium Bicarbonate Explained | Extra Mile
The secret to holding your pace when your legs start burning might already be sitting in your kitchen cupboard. Spencer Matthews and Oli Patrick explore how sodium bicarbonate can help delay fatigue, why its biggest benefits come during har
Fuelling Secrets for a 2:04 Marathon & Best Running Shoes | Amanal Petros
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. Amanal takes us inside 200km+ training we
Should I Get My Blood Tested? Benefits & Drawbacks | Extra Mile
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. From cholesterol and
5 Training Rules from an Ironman World Champion Coach
The secret to getting fitter might be knowing when to do less. Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance. Drawing on his experience coaching Lucy Charle
Sauna’s Explained: Health Benefits & Risks
Could sitting in a sauna really improve your health and longevity? 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 an
Why Most Marathon Runners Train Completely Wrong | Becky Briggs
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. Becky explains why tough training sessions build more resilience tha
Creatine Explained: Benefits & Best Dosage | Extra Mile
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 ener
3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith
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. He explains why long-distance running pushes him far beyond his comfort zon
How To Avoid Running Injuries | Extra Mile
What are the most common injuries runners get? How can you prevent and treat them? Spencer and Oli break it all down on this week's episode of Extra Mile. Hosted on Acast. See https://acast.com/privacy for more information.
How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart
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. He explains why
