Sports nutritionist Siân Seccombe joins us to unpack how Relative Energy Deficiency in Sport (RED-S) can impact both health and performance. We talk about the different signs to look out for in female and male athletes, why under-fuelling is more common than you think, and how to make sure your training isn’t doing more harm than good.

Siân also shares practical advice on fuelling smarter, what to do if you’re seeing signs of RED-S, and how to reverse the impact of a period of under fuelling.

Follow Siân: @siansecc

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

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What would you do if, at 18, you were told you might never walk again? For Esmée Gummer, that moment became the starting line - not the finish. In this episode, we sit down with one of the most positive and driven forces in the running world.

Esmée’s journey is nothing short of extraordinary. After a life-altering medical diagnosis, she taught herself to walk again, then run, and eventually push her body and mind to the limits through marathons, ultra-endurance races, and SAS: Who Dares Wins. Now founder of The Say Yes Club, she helps others embrace discomfort and pursue goals they once thought impossible.

We dive into Esmée’s mindset, her approach to mental resilience, and why she is so passionate about helping others. Whether you're training for your first 5K or searching for motivation to overcome life's toughest setbacks, this conversation is packed with inspiration.

Follow Esmée: @esmee_ldn

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

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It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.

We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons that hit hard, and the moments that made it all worth it. We also answer your questions!

Thank you for joining us for many rounds of 5 miles easy. Here's to the next stretch of the journey!

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We sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.

From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.

We talk about switching allegiances from GB to Jamaica, the sense of belonging that came with it, and what it meant to become the Jamaican 1500m champion and part of a historic first in the women’s 800m at the Nationals Champs.

We also explore the mental and emotional resilience required to stay at the top of elite sport, the reality of behind the scenes of professional athletics, and how she navigates tactical decision-making, setbacks, and the unique challenges of 800m/1500m racing.

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

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Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you.

From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners.

We discuss:

- The importance of focusing on process vs outcome

- What defines success and separates successful athletes (and how you can build the same traits)

- How to apply simple techniques to help you to your own goals - Confidence, nerves, setbacks, comparison traps, and more

- Answer your listener questions!

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

Follow us: 📸 Instagram & TikTok: @5mileseasy

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When most runners think of physios, they think of injury rehab. But as we’ve both learned over the years,, there’s so much more to the physio-athlete relationship - from strength training and biomechanics to recovery and long term performance.

We’re joined once again by our physio and strength coach Aidan O’Flaherty to unpack what working with a physio really looks like for us day to day and how those same principles can help any runner, not just elites.

We talk about building strength plans, assessing running form, navigating niggles, and the mental side of injury. Whether you're chasing a PB or just trying to stay consistent, there’s loads in here for every runner.

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

Follow Aidan:  @theirishphysio 

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What advice would you give your younger running self? We answer exactly this question, looking back at the most important lessons we've learned over the years. 

From running easy runs like a sprint to doing sessions on zero fuel, we've made PLENTY of rookie errors in our training along the way but we're here to share the lessons we've learned (mostly, the hard way!).

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This week, we’re joined by presenter and ultra runner, Jess Furness who this year, is taking on an incredible 42 marathons.

Jess is a familiar face from The Running Channel, but this year she’s taken things to a whole new level. We chat about why she set herself this challenge, how she’s balancing it with work, life, and content creation, and what she’s learning, both physically and mentally, from taking on such a huge goal.

We also dive into:

Jess's sub-3 marathon journey

Dealing with pressure and online expectations

Training (and recovering!) when you’re always racing

Finding joy in the miles, even when it gets tough

Whether you're deep into marathon training or just love a story about pushing limits, this one’s full of insight, inspiration, and a good laugh or two along the way.

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

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When do we ACTUALLY need electrolytes? And how many carbs should we be taking for endurance events?

This week, we get Andy's expert advice on all of the FAQs about fuelling and hydration for running.

Andy’s background is as elite as it gets. He began his career as a sports scientist for the Renault and Benetton Formula 1 teams and went on to help establish the Porsche Human Performance Centre. But it was his own struggles with fuelling during triathlon racing that led him to found Precision Fuel & Hydration - now one of the leading fuelling and hydration brands trusted by elite endurance athletes around the world.

Whether you're chasing a PB or trying to avoid the wall at mile 20, this is your fuelling and hydration masterclass.

Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.

Follow us: 📸 Instagram & TikTok: @5mileseasy

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You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?

In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.

We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to start running again, and why your brain can feel as tired as your legs. Whether you’ve already booked your next goal or wondering if you’ll ever feel “normal” again, this one’s for you.

We cover:

- Why post-race blues are totally normal (and how we’re feeling)

- How to recover properly

- When to start running again (and when not to)

- The mental side of recovery

- How to build back into training

- Setting your next goal… or just enjoying the time off

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📸 Instagram & TikTok: @5mileseasy

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