UNTAPPED with Spencer Matthews
- Episodios
- 128
- Se publica
- varias veces por semana
- Último episodio
- 22 Oct 2026
Sobre el podcast
Welcome to UNTAPPED with Spencer Matthews, the #1 podcast for runners.
Every Monday Spencer speaks to world-class athletes, coaches and experts about the habits, training methods and mindset behind elite performance, featuring guests like Mo Farah, Alistair Brownlee and Stephen Scullion.
From sprints, to 5K, 10K, half-marathon, and marathon distances we dive deep into the ways that you can run faster, longer and smash your PB’s.
On Thursdays Spencer is joined by expert Physiologist Oli Patrick to breakdown the science behind the latest health and fitness topics like sleep, zone training, caffeine and more.
Whether you’re just starting out, chasing a new PB, or simply trying to become fitter and healthier, UNTAPPED is here to help you untap your potential.
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Episodios 128
Hitting the Wall: Fuel, Fatigue & When to Stop | Extra Mile
Is hitting the marathon wall inevitable, or are you running straight into it? Spencer Matthews and Oli Patrick unpack what happens when your energy runs low, how pacing and fueling can make or break your race …
Notas del episodio
Is hitting the marathon wall inevitable, or are you running straight into it? Spencer Matthews and Oli Patrick unpack what happens when your energy runs low, how pacing and fueling can make or break your race, and why your gut needs training just like your legs.
They also tackle the mental side of the wall: when should you push through discomfort, and when is your body telling you to stop? Because getting to the finish line starts long before race day.
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Your Running Form Is Slowing You Down | Bronson Hearn-Smith
Want to run faster? The secret might not be running further or training harder, but learning to move differently.At just 16 years old, Bronson Hearn-Smith is already one of Britain’s most exciting young …
Notas del episodio
Want to run faster? The secret might not be running further or training harder, but learning to move differently.
At just 16 years old, Bronson Hearn-Smith is already one of Britain’s most exciting young sprinting talents. A European U18 200m champion, record-breaking sprinter and viral sensation, Bronson has captured millions of views with his effortlessly smooth running style, and his remarkable rise has even seen him sign with Eddie Hearn’s Matchroom Talent Agency.
But what makes him so fast, and what can runners of any distance learn from him?
In this episode, Bronson shares the training principles behind his explosive speed, from plyometrics and strength work to simple drills and running mechanics that help him generate more power, move efficiently and make running fast look effortless.
He also reveals why recovery, knowing when to ease off and training smarter rather than harder are just as important as the sessions themselves.
Whether you’re chasing a faster 5K, a marathon PB or simply want to become a stronger, more confident runner, Bronson’s approach to speed could change the way you train.
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What GLP-1 Weight Loss Drugs Do to Your Running Performance | Extra Mile
If you lose 5kg, does that make you a better runner?Not necessarily. Spencer Matthews and Oli Patrick unpack why what you lose matters more than how much, and why dropping body weight doesn't automatically …
Notas del episodio
If you lose 5kg, does that make you a better runner?
Not necessarily. Spencer Matthews and Oli Patrick unpack why what you lose matters more than how much, and why dropping body weight doesn't automatically translate into better performance.
For runners, trying to get lighter while trying to get faster can mean chasing two competing goals. From losing muscle and under-fuelling to the rise of GLP-1 drugs, this episode asks a more important question: are you losing weight, or are you losing what you need to run well?
Paula Radcliffe is an ambassador for Children with Cancer and the host of Paula's Run Club, which is. available on YouTube and via all podcast providers: https://www.youtube.com/@paulasrunclub
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Paula Radcliffe: The Training Behind My 2:15 Marathon
Paula Radcliffe knows what it takes to push the marathon to its limits. The former world-record holder takes us inside the training, mindset and resilience that made her one of the greatest marathon runners …
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Paula Radcliffe knows what it takes to push the marathon to its limits. The former world-record holder takes us inside the training, mindset and resilience that made her one of the greatest marathon runners ever.
She shares her golden rule for pacing, why flexibility and listening to your body matter, and how setbacks, both in running and life, changed her perspective. From world records to the toughest moments of her career, Paula reveals what a lifetime of running has taught her about performance, resilience and why the sport is about more than what you achieve.
Paula Radcliffe is an ambassador for Children with Cancer and the host of Paula's Run Club, which is. available on YouTube and via all podcast providers: https://www.youtube.com/@paulasrunclub
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3 Deficiencies Holding You Back | Extra Mile
Are you tired because life is busy… or could your body actually be missing something?In this episode of Untapped Extra Mile, Oli Patrick tackles some of the most common nutrient deficiencies - iron, vitamin D …
Notas del episodio
Are you tired because life is busy… or could your body actually be missing something?
In this episode of Untapped Extra Mile, Oli Patrick tackles some of the most common nutrient deficiencies - iron, vitamin D and B12 - and explains how they could be affecting your energy, health and running performance.
Oli breaks down the warning signs to look out for, from unexplained fatigue and breathlessness to changes in performance, and explores when blood testing can actually be useful. He also explains why runners may need to pay particular attention to their nutrient levels, whether supplements are really necessary, and why simply taking more isn’t always the answer.
Plus, we look at why deficiencies may be becoming more common - and the simple questions you should ask before reaching for another supplement.
Because when it comes to performance, sometimes getting better isn’t about adding more. It’s about finding out what’s holding you back.
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How To Run Like An Olympic Medallist | Daryll Neita
What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better.Training five days a week in Florida, Daryll takes us inside the world of elite …
Notas del episodio
What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better.
Training five days a week in Florida, Daryll takes us inside the world of elite sprinting, from long winter sessions designed to build strength to the short, explosive work that creates speed. She also explains why sprinters rarely run more than 300–400m and why the gym can be just as important as the track.
For everyday runners, Daryll shares the simple principles that matter most: stay injury-free, make strength work explosive, master your drills and keep chipping away.
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Is Magnesium Worth It? What Every Runner Needs to Know
If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype.They …
Notas del episodio
If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype.
They look at what magnesium could mean for sleep, recovery and running, why your diet might matter more than your supplement cupboard, and whether different forms really make a difference.
This episode is a closer look at whether magnesium is something every runner should be taking, or simply another supplement we’ve been told we need.
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5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester
It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15.Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut …
Notas del episodio
It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15.
Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut, just years of chasing the next small win and learning that hard work can take you a long way.
Nick shares what those years taught him about getting faster, handling seven failed attempts at sub-2:20, and why coming agonisingly close can keep you hungry. From fuelling to racing and everything in between, this is a conversation about playing the long game and remembering why we run.
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Should Women Train on Their Period? | Dr Hazel Wallace | Extra Mile
Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance …
Notas del episodio
Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training.
They challenge the idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful than changing your training around it.
Plus, they tackle one of the biggest risks facing female athletes: under-fuelling. From RED-S and lost periods to bone health and recovery, this is a practical guide to knowing when your hormones might be telling you something, and when you should simply keep showing up.
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How To Run a 2:47 Marathon, Hack Your Endurance and Recover Quicker | Will Goodge
William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.William …
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William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.
William reveals the five-minute rule that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum.
Now, he's preparing for his biggest challenge yet: 50 marathons across 50 US states in just 24 days.
Mission America: William Goodge will run 50 marathons across all 50 US states in just 24 days, attempting to set a Guinness World Record while raising funds for Stand Up To Cancer in memory of his late mum, Amanda “Mandy” Goodge. Find out more about Mission America: https://missionamerica50.org/
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What is Fartlek Training? Best Running Workouts For Speed & Endurance
Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective?With Spencer preparing to train in Kenya, where …
Notas del episodio
Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective?
With Spencer preparing to train in Kenya, where Fartlek is a staple among elite runners, he and Oli Patrick break down the brilliantly named Swedish concept of “speed play” - and how it differs from intervals, over-unders, progression runs and steady sessions.
They unpack what happens to your body when you repeatedly change pace, why elite runners build Fartlek into their training, and how learning to speed up, recover and go again can prepare you for the unpredictable demands of race day.
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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, genuinely easy runs and trusting the work are …
Notas del episodio
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, genuinely easy runs and trusting the work are key to getting faster.
Charles shares the one workout he'd keep to improve your 5K, why most runners push too hard on easy days, and why you can't cheat the years of work behind real progress.
He also reveals his surprisingly simple approach to watches, data and running without music, and why sometimes the fastest way out of a bad training spell is to do less, not more
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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 what your recovery data really means …
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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 what your recovery data really means, whether dietary fat makes you fat, how ultra-processed food drives inflammation, and why the best diet depends on what you're trying to achieve.
He also tackles sauna use for women, supplements worth spending money on, shift-work recovery and race-day nutrition, sharing practical advice to help you make smarter decisions without letting trends or data take over.
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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 metrics, and explain what actually makes …
Notas del episodio
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 metrics, and explain what actually makes you a better runner.
Chris shares why enjoyment can unlock better performance, how confidence is built through the work you do before race day, and why your fastest race isn't always your best. He also explains why knowing when not to run can be just as important as pushing through.
From coaching millions of runners through Nike Run Club to changing the way we think about goals and success, Chris reveals why becoming a better runner isn't just about getting faster, it's about getting closer to your potential.
Chris 'Coach' Bennett's book: 'This Is About Running, This Is Not About Running: Lessons for Between and Beyond the Start and Finish Line,' is out now: https://amzn.eu/d/03NMsq2Q
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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 protein you really need, whether protein …
Notas del episodio
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 protein you really need, whether protein shakes are as effective as food, and what happens when you eat too much.
From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely useful from the fitness industry noise — with a few unexpected protein sources along the way.
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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 altogether, and how sprinting, strength and …
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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 altogether, and how sprinting, strength and technique combine to produce explosive performance.
She also challenges the idea that being fitter always means being better, sharing why training specifically for your sport matters more than simply doing more.
Molly Caudery is a Red Bull athlete. More info here: https://www.redbull.com/int-en/athlete/molly-caudery
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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. Funded by Postcode Lottery players …
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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. Funded by Postcode Lottery players, Super 1s provides free, inclusive cricket sessions across the UK. Spencer gets involved on the pitch and meets the young people, parents, and coaches, who take part. One participant, Imogen, shares how the programme supported her mental health and fostered her passion for cricket. We also discover how funding from Postcode Lottery players helps Lord’s Taverners reach more than 30,000 young people each year through the power of sport.
Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au
Lord’s Taverners Registered Charity Number: 306054 (England and Wales) and SC046238 (Scotland). Postcode Lottery manages lotteries for 20 charities. A minimum of 30% of each ticket price goes to charity. 18+, conditions apply. Not available in Northern Ireland.
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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 bicarbonate can help delay fatigue, why its …
Notas del episodio
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 bicarbonate can help delay fatigue, why its biggest benefits come during hard efforts lasting 1–10 minutes, and the common misconception about lactate that most runners still get wrong.
But there's a catch: getting the dose right can be tough on your stomach. So when does the potential performance gain outweigh the risk?
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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 fastest marathoners in the world.Amanal takes …
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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 fastest marathoners in the world.
Amanal takes us inside 200km+ training weeks at altitude in Kenya, explains how carbon-plated shoes have changed elite racing, and why technology can never replace hard work, consistency and belief.
From arriving in Germany alone at 16 to breaking national records, Amanal shares how running transformed his life, and why setbacks have never stopped him from chasing what's next.
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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 your health, performance and long-term …
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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 your health, performance and long-term wellbeing.
From cholesterol and blood sugar to vitamins and hormones, they explain why your results are most powerful when tracked over time, and how personalised data could change the way you approach your health.
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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 sustainable endurance performance.Drawing on his …
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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 sustainable endurance performance.
Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level.
This is a closer look at how to train smarter, stay consistent and build performance that lasts.
Reece's 5 top training tips 👇
1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for your fitness than repeatedly pushing huge training weeks and burning out.
2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session.
3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt.
4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish.
5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts.
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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 research linking regular sessions with …
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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 research linking regular sessions with better cardiovascular health and longevity.
They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits for brain health, recovery and sleep. Spencer also shares his own experience of using the sauna before bed and seeing a noticeable difference in his recovery.
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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.Becky explains why tough training …
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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.
Becky explains why tough training sessions build more resilience than perfect ones, how learning to handle fatigue is key to overcoming the marathon wall, and why carbon-plated shoes should be used strategically rather than relied on for every run.
She also shares how changing her mindset around pressure and discomfort helped her achieve a 2:29 marathon PB, revealing the habits that help runners stay resilient, recover smarter and perform when it matters most.
About Becky Briggs:
Becky Briggs is a British long-distance runner, coach and content creator. A European U23 marathon record holder with a 2:29 marathon PB, she has represented Great Britain across cross country, half marathon, marathon and 50K distances. Becky is also the founder of That’s Hot, an inclusive running community inspiring runners of all levels.
You can find her on social media at https://www.instagram.com/becky_briggs_nrg and https://www.tiktok.com/@becky_briggs_nrg?lang=en
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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 and Oli Patrick explain how creatine …
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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 and Oli Patrick explain how creatine works, from boosting muscle energy to supporting brain function and healthy ageing.
They explore the benefits for runners, the impact of water retention, and how to use creatine strategically to build strength and resilience without affecting performance.
Discover why this simple supplement could be a valuable tool for improving recovery, longevity and your overall health.
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Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now
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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 explains why long-distance running pushes …
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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 explains why long-distance running pushes him far beyond his comfort zone, the simple speed drills that developed his explosive power, and why embracing difficult training pays off when it matters most.
Plus, he and Spencer discuss the rise of run culture, building speed without expensive equipment, and Spencer's latest ultra-running challenge.
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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 Acast. See acast.com/privacy for more information.
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 that helped him reach the highest level …
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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 that helped him reach the highest level of the sport.
He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner.
Discover why the biggest breakthroughs come from years of consistent work, not overnight success.
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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 Patrick and Spencer explain the difference …
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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 Patrick and Spencer explain the difference between helpful acute inflammation and the chronic inflammation caused by modern lifestyle factors like ultra-processed foods, alcohol, stress and excess body fat.
Learn how nutrition, sleep and recovery can help reduce chronic inflammation, why ice baths aren't always the answer, and why, with inflammation, more isn't always better.
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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. He explains why the biggest challenge …
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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. He explains why the biggest challenge for many larger runners isn't physical, but psychological, and how overcoming self-doubt is the first step towards lasting progress.
Jordan also reveals why most mainstream training plans fail bigger runners by ignoring one crucial factor: body weight. He shares why representation, community and healthy competition can be the difference between giving up and sticking with it, creating an environment where more people feel they truly belong.
Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now
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Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au
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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 wearable data is making us healthier or …
Notas del episodio
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 wearable data is making us healthier or more fragile, and explain what HRV really reveals about stress, recovery, sleep and performance - and how you should use it.
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
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Aquí están los 100 episodios más recientes de 128. Los anteriores están en el feed del podcast.
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