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 for pacing, why flexibility and listening to your body matter, and how setbacks, both in running and life, changed her perspective. From world records to the to

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 they could be affecting your energy, health and running performance. Oli breaks down the warning signs to look out for, from unexplained fatigue and breathlessness

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 sessions designed to build strength to the short, explosive work that creates speed. She also explains why sprinters rarely run more than 300–400m and why the g

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 mean for sleep, recovery and running, why your diet might matter more than your supplement cupboard, and whether different forms really make a difference. This

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 small win and learning that hard work can take you a long way. Nick shares what those years taught him about getting faster, handling seven failed attempts at su

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 idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful th

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 that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum. Now, he's preparing for his biggest c

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 elite runners, he and Oli Patrick break down the brilliantly named Swedish concept of “speed play” - and how it differs from intervals, over-unders, progression ru

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 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 progres

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, how ultra-processed food drives inflammation, and why the best diet depends on what you're trying to achieve. He also tackles sauna use for women, supplements w

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 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 be

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, and what happens when you eat too much. From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely

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 explosive performance. She also challenges the idea that being fitter always means being better, sharing why training specifically for your sport matters more than

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, sh

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 hard efforts lasting 1–10 minutes, and the common misconception about lactate that most runners still get wrong. But there's a catch: getting the dose right can be

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 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. Fr

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 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

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 Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level. This is a closer look

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 and longevity. They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits

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 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 reli