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 rather than chasing speed, and how pushing through those difficult early weeks can set you up for long-term progress.

Jonny also shares the gear choices that helped him tackle a brutal 192K ultra, from why he swears by a wider toe box to the simple changes that can help you avoid blisters, lost toenails and unnecessary discomfort on long runs. He breaks down the running mechanics that matter most for staying injury-free. 

Learn why overstriding puts extra stress on your joints, how to improve the way you land, and the small adjustments that can help you run further, recover better and keep improving for years to come.

Jonny Davies recently completed in the "Race the Sun" challenge in partnership with Red Bull

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Why do some runners look like they’re floating, while others seem to fight every step? In this episode of Extra Mile, Spencer and Oli explain running economy and how you can move faster while using less energy. From VO2 max and biomechanics to speed work, strength training, form and mileage, they explore the simple changes that can help runners become smoother, more efficient and ultimately faster.

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs.

We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate...

Whether you're looking to run your first 5k or your next marathon this running shoe review should give you some guidance into what you buy next

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

Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes.

Charley shares her obsession with running and threshold training, including 4:30am runs on tournament days. She explains how building a runner’s engine has improved her swing speed, recovery, and mental clarity on the course.

She also opens up about the extremes of tour life, from developing a heavy smoking habit during a stressful period to simultaneously chasing a sub-20-minute 5K. She reflects on quitting cold turkey through a high-stakes £10,000 bet filmed on the course, offering a rare look at the contradictions of elite performance.

Charley Hull will compete for her first major title at the 50th AIG Women's Open at Royal Lytham & St Annes from 29 July to 2 August, looking to go one better after finishing as runner-up in 2023 and 2025.

Tickets are available at www.aigwomensopen.com

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Does altitude training actually make you a better runner, or is it just for elites? Spencer and Ollie explore what really happens to your body at altitude, why "train low, sleep high" became the gold standard, and whether the benefits are worth chasing if you're an everyday runner.

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

European Indoor silver medalist Holly Archer redefines what it actually means to be an "elite" athlete. Far from just medals and fast times, Holly breaks down the gruelling reality of juggling a demanding career with world-class training, an exhausting balancing act that leaves everyday athletes showing up to the start line under-fuelled and mentally drained compared to the pros.

In this conversation, Holly opens up about the devastating heartbreak of missing the Tokyo Olympics by a mere 0.02 seconds after months of total sacrifice. She explains how abandoning traditional training helped her run a six-minute marathon PB, proving that listening to your body can beat the perfect plan.

Holly also addresses the intense online backlash from her recent HYROX penalty controversy, sharing a raw look at how she used the marathon to rebuild her confidence, silence the internet critics, and prove exactly where she belongs.

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Spencer and Oli go deep on strength - why it’s become a big trend and essential training for top runners but also why it’s an indicator of overall health and longevity.

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock

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

What does it take to build strength and endurance at an elite level while facing chemotherapy?

European Kayaking Champion Eivind Vold joins us to share the training philosophy and extraordinary athletic engine that make him one of the most remarkable hybrid athletes around. Within a year of chemotherapy, he ran a 2:39 marathon and benched 162.5kg.

He explains how kayaking built elite strength and endurance at the same time, why cross country skiing became such a powerful aerobic base, and how he stayed focused after cancer diagnoses derailed Olympic dreams for both him and his brother. 

It is a remarkable conversation about resilience, performance and refusing to stop.

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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

Mary McCarthy isn't just a content creator who runs, she's putting down 60-mile weeks and running elite-level times without a professional setup.

In this episode, she explains why she runs her easy days genuinely slow, treats the first 30K of a marathon as a warm-up before racing the final 12, and why your Strava heart rate zones are probably lying to you.

She talks about fueling like her male training partners because under-eating is a direct route to injury, shares the brilliant story of overtaking her ex-boyfriend in the final 200 meters at Valencia without him even knowing, and addresses the criticism that comes with being a content creator running serious mileage.

Her message to the critics: you can't judge someone's training from the outside, the same way you wouldn't judge someone else's relationship.

Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au 

Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au 

Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.

Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.

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