UNTAPPED with Spencer Matthews

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

How To Avoid Running Injuries | Extra Mile

What are the most common injuries runners get? How can you prevent and treat them? Spencer and Oli break it all down on this week's episode of Extra Mile. Hosted on A

How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart

The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles

Inflammation Explained: The Hidden Key To Longevity, Health & Better Training

Inflammation is essential for recovery and healing, but when it becomes chronic, it can quietly impact everything from your performance to your long-term health. Oli Pat

Should There Be Weight Classes In Running? | Jordan Stanton

Big Boy Running Club founder Jordan Stanton believes running isn't just about getting fitter, it's about proving to yourself that you're capable of more than you thought.

HRV Explained: Steven Bartlett, Three Glasses of Wine and a Very Bad Recovery Score | Extra Mile

What does your HRV score actually mean—and can three glasses of wine really ruin your entire week? Spencer and Oli unpack Steven Bartlett’s viral comments, debate whether

Jonny Davies Breaks Down Ultra Training, Running Economy & Gait Analysis

The biggest mistake new runners make is going out too hard, too soon. Ultra-runner Jonny Davies explains why your first six months should be about building consistency ra