5 Miles Easy – Details, episodes & analysis

WE'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 

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.

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_workshop

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 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 Noise

IG: @spencermatthews and @globals_make_some_noise

Strava: https://www.strava.com/athletes/130623442?oq=Spencer%20Matthews

If 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_dennyy

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.

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: @lloydkempson

Follow Trackstaa on instagram: @trackstaa

Subscribe 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.