UNTAPPED with Spencer Matthews

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,

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

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, Ni

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 nee

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 run

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 S

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, genuin

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 wh

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 m

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 prot

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 altog

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.

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 bicar

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 faste

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 y

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 sustainabl

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

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

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

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 e