UNTAPPED with Spencer Matthews

The more Tom Evans tried to win, the worse he performed. The elite ultrarunner reveals why letting go of expectations helped him rediscover his best running, and what that means for anyone chasing a big goal.

From pacing ultra races to keeping sport in perspective, Tom explores why patience, enjoying the process and remembering why you started can be just as important as the drive to succeed.

Tom Evans is a Red Bull athlete. More info here: https://www.redbull.com/gb-en/athlete/tom-evans

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Can manifesting actually help you run faster? Spencer Matthews and Oli Patrick strip away the woo-woo to explore how setting clear goals, visualising the hard parts and changing your self-talk can influence performance.

Using Spencer’s marathon journey as an example, they reveal how to prepare mentally for race-day pain, build confidence when things get tough, and turn ambitious goals into reality with practical techniques you can start using in your own training.

Spencer also reflects on his recent comments about marathon running, clarifying what he really meant when he said that “running a marathon is easy.”

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Whether you’re chasing a PB or pushing towards a personal goal, discover how to train your mind to go that extra mile.

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Eating more helped Emily Fairs become a better runner. Going from never seeing herself as a runner to completing marathons and 100km ultras in just two years, she discovered that better fueling could mean more energy, faster sessions and stronger recovery.

Emily shares how running transformed her relationship with food after years of restriction and bingeing, and why learning to fuel properly became just as important as the training itself.

From eating more to believing in herself, Emily explains how giving your body what it needs can change both how you run and what you believe you're capable of.

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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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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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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 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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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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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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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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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 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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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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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 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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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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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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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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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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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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