Shows
5 Miles EasyEp82: Siân Seccombe - The Nutrition Mistake That Could Be Slowing You DownSports nutritionist Siân Seccombe joins us to unpack how Relative Energy Deficiency in Sport (RED-S) can impact both health and performance. We talk about the different signs to look out for in female and male athletes, why under-fuelling is more common than you think, and how to make sure your training isn’t doing more harm than good.
Siân also shares practical advice on fuelling smarter, what to do if you’re seeing signs of RED-S, and how to reverse the impact of a period of under fuelling.
Follow Siân: @s...
2025-07-2854 min
Standard Issue PodcastPaula Radcliffe and Natasha Edwards on Staying Out ThereIn 2024, alongside Steph McCall and Olympic athlete Rose Harvey, Natasha Edwards co-founded BOLDLI running club, a response to safety concerns around women runners. Now, BOLDLI provides resources to help women gain the confidence to run when and where they want, and this year they’ve teamed up with the Altra Kielder Marathon to launch the Stay Out There: She Runs Free initiative.
Jen was tickled pink to catch up not only with Natasha but also with former world, European and Commonwealth champion, Paula Radcliffe –
you heard us! – who is also backing the initiative. They're talking about why groups like...
2025-07-2227 min5 Miles EasyEp81: Esmée Gummer - "I was told I would NEVER walk again"What would you do if, at 18, you were told you might never walk again? For Esmée Gummer, that moment became the starting line - not the finish. In this episode, we sit down with one of the most positive and driven forces in the running world.
Esmée’s journey is nothing short of extraordinary. After a life-altering medical diagnosis, she taught herself to walk again, then run, and eventually push her body and mind to the limits through marathons, ultra-endurance races, and SAS: Who Dares Wins. Now founder of The Say Yes Club, she h...
2025-07-211h 045 Miles EasyEp80: Two Years of 5 Miles Easy - We Catch Up!It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.
We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons that hit hard, and the moments that made it all worth it. We also answer your question...
2025-07-1443 min5 Miles EasyEp79: Adelle Tracey - Olympian and Jamaican ChampionWe sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.
From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.
We talk about switching allegiances from GB to Jamaica, the sense of belonging that came with it, and what it meant to become the Jamaican 1500m champion and part of a...
2025-07-0744 min5 Miles EasyEp78: Dr Josephine Perry - Why Your Mind Might Be Holding You Back (And How to Fix It).Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you.
From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners.
We discuss:
- The importance of focusing on process vs outcome
- What defines success and separates successful athletes (and how you ca...
2025-06-301h 035 Miles EasyEp77: Aidan O'Flaherty - Not Just for Injuries: What Physios ACTUALLY Do for Elite RunnersWhen most runners think of physios, they think of injury rehab. But as we’ve both learned over the years,, there’s so much more to the physio-athlete relationship - from strength training and biomechanics to recovery and long term performance.
We’re joined once again by our physio and strength coach Aidan O’Flaherty to unpack what working with a physio really looks like for us day to day and how those same principles can help any runner, not just elites.
We talk about building strength plans, assessing running form, navigating niggles, and the mental s...
2025-06-2359 min5 Miles EasyEp76: We Wish We Had Known These Things About RunningWhat advice would you give your younger running self? We answer exactly this question, looking back at the most important lessons we've learned over the years.
From running easy runs like a sprint to doing sessions on zero fuel, we've made PLENTY of rookie errors in our training along the way but we're here to share the lessons we've learned (mostly, the hard way!).
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📸 Instagram & TikTok: @5mileseasy
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2025-06-1637 min5 Miles EasyEp75: Jess Furness "Why (and how) I'm running 42 marathons this year"This week, we’re joined by presenter and ultra runner, Jess Furness who this year, is taking on an incredible 42 marathons.
Jess is a familiar face from The Running Channel, but this year she’s taken things to a whole new level. We chat about why she set herself this challenge, how she’s balancing it with work, life, and content creation, and what she’s learning, both physically and mentally, from taking on such a huge goal.
We also dive into:
Jess's sub-3 marathon journey
Dealing with press...
2025-06-0950 min5 Miles EasyEp74: How to Fuel and Hydrate for Long Runs - CEO of Precision Fuel & HydrationWhen do we ACTUALLY need electrolytes? And how many carbs should we be taking for endurance events?
This week, we get Andy's expert advice on all of the FAQs about fuelling and hydration for running.
Andy’s background is as elite as it gets. He began his career as a sports scientist for the Renault and Benetton Formula 1 teams and went on to help establish the Porsche Human Performance Centre. But it was his own struggles with fuelling during triathlon racing that led him to found Precision Fuel & Hydration - now one of the leading fu...
2025-06-021h 015 Miles EasyEp73: Your race is done. Now what? How to recover and get training again!You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?
In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.
We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to start running again, and why your brain can feel as tired as your legs. Whether you’ve a...
2025-05-2638 min5 Miles EasyEp72: Vassos Alexander - Why we should ALL be getting out of our comfort zoneFrom running this year's London marathon in a 25kg weighted vest to conquering the gruelling 246km Spartathlon, Vassos is always looking for new challenges to push him out of his comfort zone. We find out why - along with what it took to run a marathon with 25kg on his back, how he pushed through the hardest moments of the Spartathlon and why he never wears underpants to work!
If you're enjoying the show, please do give us a 5 star review so we can reach even more people.
Follow us on Instagram and YouTube: @5mileseasy
2025-05-1956 min5 Miles EasyEp71: Steph races 100k for ENGLAND!Four weeks after finishing the Two Oceans marathon, Steph lined up for her first 100k as part of an England team, and in this episode she tells us all about it!
From pre-race prep to the realities of race day , Steph shares how she tackled over 20 laps of a 3 mile loop course, how her crew helps her through some tough moments, and how conquering unknown territory can feel like a breakthrough.
We also hear about the detailed fuelling plan, the team atmosphere, and, despite the distance, why she's already hungry for mo...
2025-05-1235 min5 Miles EasyEp70: London Marathon DebriefThe BIG London Marathon debrief! Rose shares what it was like lining up in the pro field, the highs and lows of her race, and what it meant to make a comeback with a 9th place finish in 2:25:01.
Producer Georgie gives us the honest truth about what it felt like tackling 26.2 miles in the unexpected April heat and special guest Charlie gives us the inside scoop on what it's REALLY like to be married to a pro runner in marathon week...
From elite pacing strategies to survival mode, we cover the full spectrum of marathon...
2025-05-051h 035 Miles EasyEp69: Marathon Taper: How to carb load, stay sane and nail your race day logisticsRace week is HERE! And with it, comes the taper - the nerves, the maranoia and a LOT of carbs. We talk about it all, plus how to prepare for the logistics of the big day itself. Plus, we answer the most googled questions about the marathon taper!
Follow us on Instagram & TikTok: @5MilesEasy and if you're enjoying the show, please take a second to subscribe to our YouTube channel.
2025-04-2150 min5 Miles EasyEp68: Steph & Carla: "we raced Two Oceans in the elite field, here's how it went..."Steph is joined by Carla Molinaro, as they both chat through their Two Oceans experience.
Everything from their training blocks, how the taper week makes everyone a little crazy, to the race itself and what's next for them! Oh, and why you should always pack pancakes in your race day bag...
Follow us on YouTube and instagram @5mileseasy
If you've enjoyed the show, please give us a rating and review so we can reach more people!
2025-04-1442 min5 Miles EasyEp67: Kitty Scott Claus (RuPaul’s Drag Race) - “I’m running the London marathon in DRAG”What's more daunting - performing on Ru Paul's Drag Race or running your first marathon?! Not a question we've asked on the show before, but this week's guest has the answer.
We're joined by the fabulous Kitty Scott Claus who in a few weeks time will be taking on the London Marathon - in full drag.
We will be diving into how Kitty switched a life of heavy drinking for fitness, what her London Marathon training has looked like and very importantly - the logistics of running a marathon in drag.
If you're enj...
2025-04-0753 min5 Miles EasyEp66: Dr. Becca Salmon - Burnout on The Covid Wards Led Me to RunningIn this episode, we're chatting with Dr. Becca Salmon, a guest whose story is especially relevant as we've just had the 5th anniversary of the UK’s first Covid lockdown. It was during the pandemic that Becca’s career took a significant turn. At the time, she was a junior A&E doctor, but burnout led her to step back and reassess her path.
Though it was a challenging period, it became the catalyst for Becca to find new direction. She went on to grow a big following as a running and fitness creator, conquering marat...
2025-03-311h 015 Miles EasyEp65: What it's REALLY like on a Puma pro training campRose is on (another) training camp in the sun - this time in North Carolina with the Puma Elite running team as she prepares for the London Marathon. We get the inside scoop on how it's going and what it's been like to swap her London life for a pro training camp during this marathon build.
You can also watch this episode on YouTube @5mileseasy.
If you're enjoying the show, we would be very very grateful for a rating!
2025-03-2434 min5 Miles EasyEp64: LONDON MARATHON SPECIAL - we hear from YOU!With just a few weeks until race day, it’s all things London Marathon! In this special episode, we’re handing the mic over to YOU – sharing your stories, training experiences, and answering your marathon-related questions.
We also catch up on our own training blocks, dive into the highs and lows of marathon and ultra prep, and offer tips to help you crush those final weeks. Whether it’s your first marathon or your fiftieth, this one’s for you!
Follow us on Instagram & YouTube: @5mileseasy
2025-03-1750 min5 Miles EasyEp63: Paul Ward - How I Created a Revolutionary Running CrewPaul Ward is the visionary behind The Nine Four, a groundbreaking running crew that has redefined the running culture in Cape Town. Paul’s journey began with a bold mission: to break down the social and racial barriers that once divided communities. At a time when people of different skin colours were rarely seen running or socialising together, Paul founded The Nine Four—a crew that has grown into a powerful symbol of unity and inclusivity.
With just 30 members, The Nine Four isn’t just about running—it’s about creating a space where diverse individuals come together t...
2025-03-101h 015 Miles EasyEp62: The Sixth Mile - Marathon SeriesIn the first of our marathon special episodes, we dive into our top training tips and answer your marathon training related quandaries.
We’re also joined on the sofa by our new 5ME producer, Georgie, who will also be running London marathon this year! With 8 weeks to go until race day for Georgie and Rose and just 5 weeks to go for Steph, we chat through the highs, lows and learnings from our training over the last few weeks, including battling flu, freezing temperatures and a very very long run.
Follow us on Instagram and Y...
2025-03-0347 min5 Miles EasyEp61: Fi Pascall - Life As A Pro Trail RunnerHow do you prepare for races that last hours and hours? Does sleep deprivation affect you running through the night? Does being a professional trail runner provide a sustainable full-time income?
In this episode we are joined by GB ultra runner, Fi Pascall. Fi runs for Salomon, whilst also working as a strength coach and Pilates instructor, living and training in the stunning Quantock Hills of Somerset. But that’s not all – Fi and her husband, Matt, have just launched Trail Retreats, all inclusive trail running weekends in the heart of nature, just 2 hours from London.
Ha...
2025-02-2443 min5 Miles EasyEp60: Pelvic Health Expert Emma Brockwell - The Reasons EVERYONE Should Train their Pelvic FloorThis is not just about pregnancy! 1 in 3 women are affected by pelvic floor dysfunction. Urinary leakage, urgency and even lower back pain may be signs that your pelvic floor could use some help! Top pelvic health specialist, Emma Brockwell, shares exactly what we should be doing to improve our pelvic floor health - and it's surprisingly simple.
Pelvic floor issues can affect anyone, at any age, regardless of whether they’ve had children or not. Whether you’re a recreational runner, an elite athlete, or somewhere in between, your pelvic floor plays a huge role in your perfo...
2025-02-1758 min5 Miles EasyEp59: Gerda Steyn - Olympian & Ultra LegendIn 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 ach...
2025-02-1257 min
5 Miles EasyEp59: Gerda Steyn - Olympian & Ultra LegendIn 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 st...
2025-02-1057 min5 Miles EasyEp58: The Sixth MileWE'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.
2025-02-0329 min5 Miles EasyEp58: The Sixth MileWE'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
2025-02-0329 min
5 Miles EasyEp57: Christmas Special!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...
2024-12-2354 min
5 Miles EasyEp56: Hannah Tyldesley - Running Through Pregnancy, Embracing Change and the Power of PositivityHannah 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 ti...
2024-12-1641 min
5 Miles EasyEp55: Becky Briggs - ”Be stubborn enough not to give up”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 pr...
2024-12-0958 min
5 Miles EasyEp54: The Sixth MileThe 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...
2024-12-0237 min
5 Miles EasyEp53: Aidan O’Flaherty - The Questions We’ve Always Wanted to Ask a PhysioDo 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...
2024-11-2548 min5 Miles EasyEp53: Aidan O'Flaherty - The Questions We've Always Wanted to Ask a PhysioDo 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...
2024-11-2548 min
5 Miles EasyEp52: Breathwork Expert Aodhnait Lombard - Take Control of Your Breath for Peak PerformanceHow 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...
2024-11-181h 21
5 Miles EasyEp51: Alexandra Johnson - Mindset Shifts for Optimal PerformanceWhat 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...
2024-11-1150 min
5 Miles EasyEp50: The Sixth MileRose 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...
2024-11-0437 min
5 Miles EasyEp49: Phily Bowden & Daniel Leadbitter - Passion, Partnership, and PBsThis 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...
2024-10-2853 min
5 Miles EasyEp48: Sleep Expert Dr. David Garley - Truths and Myths About Getting Good SleepHow 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...
2024-10-2158 min
5 Miles EasyEp47: Tim George - The Fundamentals of TrainingHow 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...
2024-10-1446 min
5 Miles EasyEp46: Introducing ’The Sixth Mile’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 al...
2024-10-0730 min
5 Miles EasyEp45: Spencer Matthews - World Record DebriefFresh 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...
2024-09-3041 min
5 Miles EasyEp44: Juliette Denny - The Power of CommunityThis 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...
2024-09-231h 07
5 Miles EasyEp43: Lloyd Kempson - The Drive For SuccessThis 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_
...
2024-09-1655 min
5 Miles EasyEp42: Rose’s Olympic ExperienceWe 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.
2024-09-0938 min
5 Miles EasyEp41: We answer your questions!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 co...
2024-07-2934 min
5 Miles EasyEp40: Aidan O’Flaherty - How to Improve Your RecoveryRecovery 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...
2024-07-2252 min
5 Miles EasyEp39: Genevieve Gregson - Finding Opportunity Against All OddsWe’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 ha...
2024-07-151h 11
5 Miles EasyEp38: Sophie Power - Striving for Positive ChangeSophie 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...
2024-07-0840 min
5 Miles EasyEp37: Brett Robinson - Overcoming Setbacks to Breaking RecordsWe 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...
2024-07-0340 min
5 Miles EasyEp36: Imo Boddy - The Power of Self BeliefThis 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...
2024-06-2439 min
5 Miles EasyEp35: Rose’s Paris Training Updates and Steph on Finding SpeedIn 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...
2024-06-1731 min
5 Miles EasyEp34: Paula Radcliffe - One Foot In Front Of The OtherIn 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...
2024-06-1045 min
5 Miles EasyEp33: Spencer Matthews - 30 Marathons in 30 DaysIntrigued 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 di...
2024-06-0355 min
5 Miles EasyEp32: Kaz Williams - Master Your Mindset To Perform At Your BestHow 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...
2024-05-2756 min
5 Miles EasyEp31: Georgia Bell - An Epic Comeback & Trusting Your PathNot 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 ea...
2024-05-2046 min
5 Miles EasyEp30: Dr. Georgie Bruinvels - Harnessing The Power Of Hormones For PerformanceEvery 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...
2024-05-1349 min
The RunAlive PodcastEndurance and Enjoyment: Steph McCall on ultra marathons, community and life lessonsOn this week's RunAlive interval Ed is joined by distance runner and finance professional Steph McCall. Steph shares her running journey from sprinting as a kid to just recently tackling 2 Oceans marathon in South Africa (and coming 10th!) She delves into the communal joy of running, the psychological shifts required for tackling ultra-marathons, and her ongoing passion project, the Five Miles Easy podcast, which she hosts with Rose Harvey, who's just been selected for Team GB at the Olympics! (Whoop!) Tune in to discover how Steph balances her love for running with a demanding career and why she believes...
2024-05-0716 min
5 Miles EasyEp29: Rose’s Road to Paris - Behind the ScenesRose 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...
2024-05-0628 min
The TRACKSTAA PodcastSteph McCall Ultra Runner and Podcast Host | 5 Miles EasyEpisode Highlights:On today's podcast we are joined by half of the 5 Miles Easy podcast Steph McCall. Steph recently ran her first ultra at the Two Oceans Marathon which is renowned as the world’s most beautiful ultra marathon. We discuss the race itself and the preparations, how the 5 Miles Easy podcast started and the goals for it for herself and co-host Rose Harvey and we talk about the impact that social media has had on running and participation levels since the COVID-19 pandemic.🎤 Hosts: Lloyd Kempson - https://www.instag...
2024-05-0538 min
5 Miles EasyEp28: Carla Molinaro - An Ultra Catch UpSticking 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...
2024-04-2945 min
5 Miles EasyEp27: Steph McCall - Gold at Two Oceans Ultra Marathon. The Recap.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 fa...
2024-04-2239 min
5 Miles EasyEp26: The Science of Getting Faster - Inside the Puma NITRO LabThis 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 fa...
2024-04-1540 min
5 Miles EasyEp25: Pete Cooper & James Thie - How to Train for a MarathonWhy 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...
2024-04-081h 01
5 Miles EasyEp24: Stephen Scullion - Optimising Your Mental GameHow 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...
2024-04-0158 min
5 Miles EasyEp23: John McAvoy - A Life Sentence to Finding Freedom Through SportIf 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 ne...
2024-03-251h 17
5 Miles EasyEp22: Lara Giusti - The simple way to fuel performanceWhat 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.
2024-03-1858 min
5 Miles EasyEp21: Aidan O’Flaherty - How to reduce your injury riskWhy 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 star...
2024-03-1149 min
5 Miles EasyEp20: What makes a fast shoe? (Behind the scenes at Puma HQ)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...
2024-03-0447 min
5 Miles EasyEp19: Hills, heat & high altitude5 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...
2024-02-2642 min
Runners Diary#80, chat with Rose Harvey and Steph McCallContact the show & Useful Links:
Email: runnersdiarycork@gmail.com
Website: https://www.therunnersdiary.com/
Instagram: the_runnersdiary_cork
Facebook: https://www.facebook.com/profile.php?id=100075951919957
YouTube: https://youtube.com/@therunnersdiary
Featured Fixtures
35th Annual Tommy Ryan Carrigaline 5 mile 2024, Feb 18th 2024 11:00am, Sunday Feb 18th 2024
Organised and hosted by Eagle AC
This event is run under an Athletics Ireland permit/licence
This course was measured by John Quigley AIMS/World Athletics Grade A Measurer
https://eventmaster.ie/event/3bZmIx4tZW
Doneraile Park 5k: 18th Feb @11am
What better way to start the new year than to complete the annual Doneraile Park 5k. A great run in superb surroundings, designed for all ages and abilities.
The beautiful surroundings of Doneraile wi...
2024-02-121h 46
5 Miles EasyEp18: Christmas Special!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 R...
2023-12-2246 min
5 Miles EasyEp17: Jonny Davies - it’s all about the journeyJust 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
Foll...
2023-12-1856 min
5 Miles EasyEp16: Kevin Quinn - running with your heartKevin'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_
2023-12-1145 min
5 Miles EasyEp15: Sabrina Pace-Humphreys - from breaking point to breaking barriersShe'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...
2023-12-041h 01
5 Miles EasyEp14: Rob Martineau - finding the Tribe in 1000 milesOn 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...
2023-11-2747 min
5 Miles EasyEp13: Aidan O’Flaherty - why should runners lift weights?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 ch...
2023-11-2049 min
5 Miles EasyEp12: Charlotte Purdue - using adversity to fuel the fireHaving 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...
2023-11-1344 min
5 Miles EasyEp11: Frankfurt marathon recap & the return to training after a big raceTo 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 Ru...
2023-11-0646 min
5 Miles EasyEp10: Steph & Rose answer your questionsIt'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...
2023-10-2346 min
5 Miles EasyEp9: Rose Harvey - Chicago marathon recapOur 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
2023-10-1847 min
5 Miles EasyEp8: Katie Snowden - finding the key to consistencyFresh 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...
2023-10-0836 min
5 Miles EasyEp7: Ben Parker - Finding balance & will an app replace running coaches?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...
2023-10-0242 min
5 Miles EasyEp6: Sophie Raworth - A No Limits MindsetFrom 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
2023-09-2546 min
5 Miles EasyEp5: George Bownes - Is Running Healthy?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...
2023-09-1835 min
5 Miles EasyEp4: The Big Debrief on the Big HalfA 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...
2023-09-1146 min
5 Miles EasyEp3: Carla Molinaro *Live from Love Trails Festival*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...
2023-09-0425 min
5 Miles EasyEp2: Jack Rowe - Process vs OutcomeJack 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...
2023-08-2846 min
5 Miles EasyEp1: PilotWelcome to the 5 Miles Easy podcast, hosted by Steph & Rose. This episode is a little introduction to the pod, to us, our running and non-running lives and most importantly, our brunch choices.
Hosted on Acast. See acast.com/privacy for more information.
2023-08-2140 min