5 Miles Easy – Details, episodes & analysis

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.

Recovery 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 changes to our daily routines which can help boost our recovery and performance gains.

Follow Aidan: @theirishphysio

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.

Not 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 earlier this year she signed a professional contract with Nike. 

Georgia shares how she now trains consistently and injury free with the guidance, support and mentorship from Trevor Painter and Jenny Meadows. She also discusses how she was balancing training and racing with working full time, and the contrast to now experiencing living as a full time athlete.

Follow Georgia Bell on Instagram: @georgiabelltheduathlete

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.

A big thanks to our sponsors for 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.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

Every 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 us through why and how we should be monitoring our iron levels for optimal health and performance. 

This is such an important topic for both men and women to understand and Dr Georgie is an absolute expert. We learned an incredible amount in just this hour interview and we're both excited to implement some changes into our own training. 

Follow Dr Georgie Bruinvels on Instagram: @georgiebruinvels 

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.

A big thanks to our sponsors for 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.

SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com

PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward

Hosted on Acast. See acast.com/privacy for more information.

Rose 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 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.

Sticking 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 some very useful tips and tricks when it comes to nutrition, S&C and training for the ultra marathon distance.

Follow Carla on Instagram: @carlamolinaro

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.

A big thanks to our sponsor for 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.

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 favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsor for 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.

This 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 favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy.

A big thanks to our sponsors for 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.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

Why 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 on how to approach and structure marathon training, how to stick to a plan when lacking motivation, what to do in the taper period and how to get the most out of yourself on race day!

For TWO WEEKS FREE on the Coopah app, use code 5ME (https://coopah.onelink.me/PFli/umwzg8mg)

Follow Coopah on IG: @coopahruncoach

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.

A big thanks to our sponsors for 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.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™️ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.

How 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 Olympics just over 3 years later.

Working with professionals and learning invaluable psychological tools have been a vital part of Stephen’s journey, and in this episode we hear useful insights into some of the tips and tricks he uses everyday in order to stay happy and perform at his best.

Follow Stephen on:

Instagram - @lionscull

YouTube - @stephenscullion262

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.

A big thanks to our sponsors for 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.

PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com

Hosted on Acast. See acast.com/privacy for more information.