5 Miles Easy

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.

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.

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.

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.

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.

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.

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-cloneFollow Alexandra on instagram: @alexandram.johnsonIf 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.

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.

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.

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.

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_workshopIf 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.

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.

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 NoiseIG: @spencermatthews and @globals_make_some_noiseStrava: https://www.strava.com/athletes/130623442?oq=Spencer%20MatthewsIf 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.

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_dennyyIf 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: @lloydkempsonFollow Trackstaa on instagram: @trackstaaSubscribe 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.

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.

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.

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: @theirishphysioIf 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.

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_lacazeIf 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_sophieFollow SheRaces on instagram: @She.RACESIf 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.