UNTAPPED with Spencer Matthews

Running Economy Explained: The Secret To Effortless Running

<p>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.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

BONUS - My Running Shoe Rotation | Daily, Race Day, & Trail

<p>Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs.</p><br><p>We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate...</p><br><p>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</p><br><p><br></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Secret Running Obsession of Elite Golfer Charley Hull

<p>Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes.</p><br><p>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.</p><br><p>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.</p><br><p>Charley Hull will compete for her first major title at the 50th AIG Women's Open at Royal Lytham &amp; St Annes from 29 July to 2 August, looking to go one better after finishing as runner-up in 2023 and 2025.</p><p>Tickets are available at w<a href="ww.aigwomensopen.com" rel="noopener noreferrer" target="_blank">ww.aigwomensopen.com</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now." rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</a></p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Altitude Training Explained: Is It Actually Worth It?

<p>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.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How To Run a 5K PB, HYROX Controversy & Olympic Heartbreak | Holly Archer

<p>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.</p><br><p>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.</p><br><p>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.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How Strength Unlocks Better Running And A Longer Life

<p>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.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Secret Norwegian Training Method for Better Endurance

<p>What does it take to build strength and endurance at an elite level while facing chemotherapy?</p><br><p>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.</p><br><p>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.&nbsp;</p><br><p>It is a remarkable conversation about resilience, performance and refusing to stop.</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au&nbsp;to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Carb Loading & Gels: What Runners Need To Know | Extra Mile

<p>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.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au&nbsp;</p><br><p>Do Health 👉&nbsp;For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Mary McCarthy Debunks Over-Training Rumours, Stress Fracture Accident and Online Critique

<p>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.</p><br><p>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.</p><br><p>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.</p><br><p>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.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to<a href=" https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/dohealth-ut-au</a> to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Genetics Of Great Runners Explained | Extra Mile

<p>Are athletes born or built? This episode dives into the nature vs. nurture debate, exploring why the Human Genome Project proved there's no single gene for speed or disease, and why 99.1% of our DNA is identical.</p><br><p>We break down how genes like ACTN3 can give elite athletes a head start in muscle repair and VO2 max, but never guarantee greatness. Through epigenetics, we reveal how your lifestyle and environment are the real switches, using Spencer's own journey from alcohol abuse to elite marathon runner as proof.</p><br><p>The bottom line: for the average person, consistency beats genetics every time. Your DNA only becomes the deciding factor at the very top. Who you choose to be matters more than what you were born with.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au</a></p><br><p>Do Health 👉&nbsp;For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a>&nbsp;to sign up now.</p><br><p>Robinhood 👉 Head to<a href=" robinhood.com/untapped" rel="noopener noreferrer" target="_blank"> robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Harry Judd: From Rookie to Sub 3:10 Marathon & Best Running Shoes

<p>You might not expect it, but Harry Judd is a seriously committed runner - and in this episode, he proves it. From marathons to intense speed work, he shares the strategies, training quirks, and passion that drive him to improve.</p><br><p>We dig into pacing, fueling, and the science behind his runs, giving fellow runners a peek into a mindset that’s equal parts nerdy, disciplined, and infectious. Perfect for anyone who loves geeking out on running performance and training secrets.</p><br><p>Harry will be playing Coach Bolton in Disney’s High School Musical at Troubadour Wembley Park Theatre from 12 October 2026. Tickets on sale now</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au</a></p><br><p>Do Health 👉 For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au&nbsp;</a>to sign up now.</p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

How Stress Ruins Your Fitness

<p>Spencer and Oli explore how stress really affects fitness, recovery and running performance.</p><p>They unpack why stress isn’t just “in your head”, how everyday pressure can change your body, and why hard training can backfire when your system is already overloaded. From cortisol and sleep to Zone 2 runs, recovery, anxiety and allostatic load, this is a practical explainer on why runners need to think beyond miles, pace and workouts.</p><p>Because sometimes the thing stopping you getting fitter isn’t your training plan — it’s the stress you’re carrying into it.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au</a></p><br><p>Better Help 👉 Join Matt in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/otm-betterhelp-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/otm-betterhelp-au</a></p><br><p>Do Health 👉 For your long-term health. Head to <a href="https://highpfrmc.com/dohealth-ut-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/dohealth-ut-au</a> to sign up now</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Stoltman Brothers On Calories, Carbs & The Truth About Strength

<p>World's Strongest Man champions Luke and Tom Stoltman join us to talk about what it actually takes to move half-ton weights, carry 180kg sandbags and complete the heaviest Atlas stone runs in history.</p><br><p>But the most interesting part of this conversation isn't physical. Tom opens up about how working with a sports psychologist completely shifted his mindset from feeling breakable to becoming a champion, and how he turned his autism into a genuine superpower on the world stage.</p><br><p>Luke shares how he has stayed mentally sharp and preserved muscle through a brutal leg break, why they save their max lifts for competition day only, and what fueling looks like when your body needs over a kilo of red meat every single day.&nbsp;</p><br><p>This is a fascinating window into the lives of two brothers operating at the absolute edge of human strength.</p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au</a></p><br><p>AG1 👉Head to <a href="http://drinkag1.com/untapped" rel="noopener noreferrer" target="_blank">http://drinkag1.com/untapped</a> to save £20 on your first month, plus a free welcome kit, Vitamin D3 + K2 and five travel packs</p><br><p>Better Help 👉 Join Matt in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/otm-betterhelp-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/otm-betterhelp-au</a></p><br><p>Do Health 👉 For your long-term health. Head to<a href=" https://highpfrmc.com/dohealth-ut-au " rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/dohealth-ut-au </a>to sign up now</p><br><p>Robinhood 👉&nbsp;Head to r<a href="obinhood.com/untapped" rel="noopener noreferrer" target="_blank">obinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Truth About Peptides: From Ozempic To The Wolverine Stack

<p>Spencer and Oli unpack the fast-growing world of peptides — from Ozempic, Mounjaro and Retatrutide to the so-called “Wolverine Stack.” They explain what peptides actually are, why they’re becoming so popular, who they may genuinely help, and the risks of chasing performance, weight loss or longevity shortcuts too quickly. An honest look at one of the biggest health trends in the world right now.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-au3" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-au3</a></p><br><p>Robinhood 👉&nbsp;Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

4 Mistakes People Make When Hybrid Training | Fergus Crawley

<p>Fergus Crawley is a true hybrid athlete with a 500 pound squat, a 250 kilogram deadlift, a marathon under three hours ten and an Ironman under twelve hours.</p><br><p>In this episode, he breaks down the four biggest mistakes in hybrid training so you can avoid learning the hard way. He shares the core principle of balancing your total capacity, explaining how to organise strength and endurance in the same week, manage real-world double sessions, and why the belief that cardio destroys muscle is based on bad science.</p><br><p>Fergus also takes recovery back to basics with a focus on sleep, food and sensible planning instead of quick fix gadgets. He opens up on how training became a mental anchor in a noisy world and why clear, measurable physical progress is so powerful for mental health.</p><br><p>Fergus has now completed ten Ironman triathlons in ten United Kingdom cities across ten days, marking a decade since his suicide attempt and continuing his mission to raise money and awareness for mens mental health.</p><br><p>Project TENacity Donation Link 👉 https://givestar.io/gs/project-tenacity</p><p>Fergus' Training Plans 👉 https://www.omnia-performance.com/</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-yt&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-yt&nbsp;</a></p><br><p>Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-yt&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-yt&nbsp;</a></p><br><p>AG1 👉Head to <a href="http://drinkag1.com/untapped" rel="noopener noreferrer" target="_blank">http://drinkag1.com/untapped</a> to save £20 on your first month, plus a free welcome kit, Vitamin D3 + K2 and five travel packs</p><br><p>Robinhood 👉 Head to<a href=" robinhood.com/untapped" rel="noopener noreferrer" target="_blank"> robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

What Alcohol Really Does To Your Body | Extra Mile

<p>Spencer and Oli break down what alcohol really does to the brain and body.</p><p>They explore what actually causes a hangover, how alcohol affects sleep, anxiety, confidence, performance and long-term health.</p><p>A clear, honest conversation about the science of drinking, social connection, and whether alcohol still has a place in a healthy life.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-au3" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-au3</a></p><br><p>Robinhood 👉&nbsp;Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Alfie Manthorpe's 5 Training Rules To Run Faster & Longer

<p>How do you build the engine for a 27:38 10km? Elite runner Alfie Manthorpe joins us to discuss why the secret isn't just in the miles, but in the mental commitment to the process. He explains why he values the lessons learned from a difficult race over the comfort of a conservative one, detailing the "never waste the work" mantra that drives him to the finish line, and sometimes the medical tent.</p><br><p>Beyond the grit, Alfie breaks down the shift from chasing training splits to building raw fitness, noting how he clocked his fastest times without ever hitting those paces in practice. He also highlights his three most neglected training tools that often separate the elite from the amateur.</p><br><p>It’s a candid look at the discipline, recovery, and mental arrogance needed to transition from a fast runner to an elite competitor.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery&nbsp;👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>Robinhood 👉&nbsp;Head to <a href="robinhood.com/untapped" rel="noopener noreferrer" target="_blank">robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-au3" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-au3</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The TRUTH About Zone Training

<p>Spencer and Oli break down what heart rate zones really mean, how they are often misunderstood and how you can train better using them.</p><br><p>Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-au3&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-au3&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped " rel="noopener noreferrer" target="_blank">robinhood.com/untapped </a>to get started and claim your free stock.</p><br><p>Stride 👉&nbsp;find your edge and unlock a special offer at <a href="getstride.com/untapped" rel="noopener noreferrer" target="_blank">getstride.com/untapped</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Super Shoe Secrets, Keely Hodgkinson & The Hardest Distance Race | Seb Coe

<p>Two-time Olympic champion Seb Coe breaks down the "Killing Zone", the brutal 500m–600m window he used to dismantle his rivals. He reveals how he pioneered the use of elite support teams, transforming the 800m into a calculated science where no detail was left to chance.</p><br><p>The discussion shifts to the icons of today, from Keely Hodgkinson’s grounded authenticity to Usain Bolt’s official return via the new Ultimate Championship. Coe also reflects on David Rudisha’s 2012 world record, calling it the greatest single performance in sporting history.</p><br><p>Coe addresses the sport's future and the impact of the climate crisis. He explains the historic decision to move the marathon to Athens in 2030 and offers a candid take on "supershoes," weighing the thrill of new records against the need to preserve the sport’s heritage.</p><br><p>Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-au3&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-au3&nbsp;</a></p><br><p>Robinhood 👉 Head to <a href="robinhood.com/untapped " rel="noopener noreferrer" target="_blank">robinhood.com/untapped </a>to get started and claim your free stock.</p><br><p>Stride 👉 Find your edge and unlock a special offer at <a href="getstride.com/untapped" rel="noopener noreferrer" target="_blank">getstride.com/untapped</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Things Men Don't Say Out Loud

<p>Better Help 👉Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au</a></p><br><p><em>This special roundtable episode explores the vital role of mental fitness in reaching and sustaining peak performance. </em></p><br><p><em>In this special roundtable episode, in partnership with </em><strong><em>BetterHelp</em></strong><em>, hosts Jake Humphrey, Spencer Matthews, and Matt Willis reframe therapy as an essential "performance tool." By comparing mental maintenance to physical training, the trio highlights how proactive support is key to navigating the pressures of modern life and sustaining peak performance.</em></p><br><p><em>This conversation explores personal breakthroughs, from Jake’s experience with "Pure O" to Matt’s discovery of the power in asking, "How do I feel?" They discuss the value of having a "mental adult" in the room, a confidential professional who allows you to offload internal noise without the fear of burdening friends or family.</em></p><br><p><em>Whether you are facing a crisis or simply seeking self-understanding, this episode demonstrates that therapy provides the clarity needed to show up as your best self. It is a raw, unscripted reminder that seeking support is a proactive choice for anyone committed to long-term resilience and growth.</em></p><br><p>If it's an emergency or you need urgent help</p><ul><li>If you or someone else is in danger, call <a href="tel:999" rel="noopener noreferrer" target="_blank"><u>999</u></a> or go to A&amp;E now</li><li>If you need urgent help for your mental health, <a href="https://111.nhs.uk/triage/check-your-mental-health-symptoms" rel="noopener noreferrer" target="_blank"><u>get help from NHS 111 online</u></a> or call <a href="tel:111" rel="noopener noreferrer" target="_blank"><u>111</u></a></li></ul><p>Your mental health is as important as your physical health. You will not be wasting anyone's time.</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Do Supplements Really Work? | Extra Mile

<p>Spencer and Oli unpack the confusing world of supplements. Do we really need them, or can we get everything from food?</p><br><p>Oli explains the science behind some of the most talked-about supplements, including creatine, vitamin D, omega-3, multivitamins, protein and probiotics, while cutting through the myths, marketing and guesswork.</p><br><p>They also explore why modern diets may leave many of us undernourished, how to think about personalisation, and why the best supplement routine starts with understanding what your body actually needs.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT_WHOOP_au</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Explaining The Sub-2 Marathon | Stephen Scullion

<p>History has been made. The London Marathon just witnessed the unthinkable as the sub-two-hour barrier was finally shattered in a race for the ages. Olympic marathoner Stephen Scullion returns for an immediate, high-stakes reaction to the "perfect storm" that allowed two athletes to achieve what was once considered humanly impossible.</p><br><p>In this special reaction episode, Stephen breaks down the "world-news" moment when the clock started with a "one," dissecting everything from the elite fueling and shoe tech to the psychological warfare of having a rival on your shoulder.&nbsp;</p><br><p>Beyond the hype, he uses this historic milestone to challenge the "lie detector" of our own commitment, asking if we are truly willing to pay the "sacrifice tax" required to reach our own ultimate potential.</p><br><p>Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: <a href="https://highpfrmc.com/ut-betterhelp-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-betterhelp-au&nbsp;</a></p><br><p>Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: <a href="https://highpfrmc.com/ut-postcode-au&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/ut-postcode-au&nbsp;</a></p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: <a href="https://highpfrmc.com/UT-WHOOP-yt3&nbsp;" rel="noopener noreferrer" target="_blank">https://highpfrmc.com/UT-WHOOP-yt3&nbsp;</a></p><br><p>Robinhood 👉&nbsp;Head to<a href=" robinhood.com/untapped" rel="noopener noreferrer" target="_blank"> robinhood.com/untapped</a> to get started and claim your free stock.</p><br><p>Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code UNTAPPED for £350 off the Pod 5 Ultra here:<a href=" https://highpfrmc.com/ut-eightsleep-yt" rel="noopener noreferrer" target="_blank"> https://highpfrmc.com/ut-eightsleep-yt</a></p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Do Super Shoes Really Make You Faster? | Extra Mile

<p>After Sabastian Sawe's record breaking London Marathon win, and more runners than ever before breaking the 3 hour barrier, Spencer and Oli sit down to discuss the effect super shoes really have - and the moral dilemma of wearing them in your next marathon.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT_WHOOP_au</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Hugo Fry's Tips for a 2.17 Marathon, Rice Obsession & Best Running Super Shoes

<p>Is your obsession with the finish line actually sabotaging your race?</p><br><p>Elite endurance runner Hugo Fry has lived the highs of peak performance and the crushing lows of a blown race day. In this episode, he reveals the hard-earned truth that most runners ignore: the "most important week" of your training is often the one where you do the least. By exposing the mental toll of chasing a number at the cost of your life, Hugo explains why the restlessness of the taper is a sign of strength, not weakness.</p><br><p>Moving beyond simple mileage, he also breaks down the "formula for consistency" and why finding joy in the process is the only way to survive the marathon’s ability to humble the best. From the reality of training in Kenya to the science of injury-free progression, Hugo offers a masterclass in reclaiming your sanity while still getting faster.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT_WHOOP_au</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

What Really Happens When You Sleep | Extra Mile

<p>Sleep isn’t just rest… it’s where everything happens. In this episode of <em>Untapped: Extra Mile</em>, Spencer Matthews and Oli Patrick break down the biggest myths around sleep — and what’s actually going on inside your body when your head hits the pillow.</p><p>From why 8 hours doesn’t guarantee you’ll feel rested, to how your brain literally cleans itself overnight, this is a deep dive into the science of recovery, performance, and why sleep might be the most important tool you’re ignoring.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><br><p>Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT-Randox-AU2</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Why Running Became Popular | Inside The London Marathon 2026

<p>Sam Browne (“Let’s Do This” Founder) joins the show to explore the explosion of modern running culture, from AI to how Nike and other big brands are trying to take over. He breaks down the London Marathon’s staggering growth and explains why its finish line represents humanity at its best, and offers his tips to have the best marathon experience possible.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><br><p>Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT-Randox-AU2</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Caffeine Explained: Benefits, Risks, and Misconceptions

<p>Does your 9:00AM coffee habit actually work, or are you just falling for a well-marketed myth?</p><br><p>This episode strips away the influencer trends to reveal the biological reality of caffeine. Oli Patrick and Spencer Matthews challenge the popular "90-minute delay" rule and explain the surprising science behind why your immediate post-espresso "buzz" might be an illusion. From its history as a substance once banned in professional sports to a counter-intuitive productivity hack, they explore how to transform a daily ritual into a legitimate performance tool.</p><br><p>This isn’t just a talk on the benefits; it’s a guide to understanding what your caffeine intake might be masking and how to optimise it for focus without sabotaging your long-term health.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><br><p>Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT-Randox-AU2</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

10 Endurance Hacks from Ironman Record Holder | How To Build Stamina & Fitness

<p>World-record endurance athlete Sean Conway joins us to break down the complex mindset required for extreme challenges. He introduces his "Terrier and Monkey" theory for internal drive and explains the "Two Cups" balance that every high-performer must master to move from luck to true experience.</p><br><p>Drawing on his 105 consecutive Ironmans, Sean reveals why physical fitness is only one of 10.5 essential pillars and how the "Marginal Effort Trap" can sabotage even the elite. From redefining the meaning of a DNF to the importance of "The Middle," Sean shares a straightforward blueprint for anyone looking to set audacious goals and actually see them through.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

The Health Metric Nobody Understands: VO2 Max Explained | Untapped Extra Mile

<p>Spencer and expert physiologist Oli Patrick break down the science behind the health and fitness trends shaping your feed, unveiling the truth and busting myths so you can train smarter.</p><br><p>Real experience, meets real science — unpacking what actually improves performance.</p><br><p>This episode explores VO2 Max, the objective measure of oxygen consumption and the leading predictor of human longevity.&nbsp;</p><br><p>Oli Patrick explains why this "Life Number" is more predictive of lifespan than blood pressure or whether you smoke or not. Data shows that every 1ml/kg increase in VO2 Max adds approximately 45 days to life expectancy.&nbsp;</p><br><p>Spencer also visits a VO2 Max testing centre for the first time in 7 years to see the improvements he's made. Together, they reveal the most effective way to increase VO2 Max; from high-intensity intervals to building a more efficient engine, proving this isn’t just a fitness metric, it’s a measure of how much life you have in the tank.</p><br><p>Eight Sleep 👉 If you’re ready to upgrade your nights and unlock more energy in your days, start with Eight Sleep. Use code UNTAPPED for £350 off the Pod 5 Ultra here: https://highpfrmc.com/UT-EightSleep-AU&nbsp;</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>

Ibiza, Ocean Beach, & The Day I Hit Rock Bottom | Wayne Lineker

<p>Wayne Lineker reveals the reality behind his infamous party lifestyle, from near-death experiences with pneumonia to the family moments that forced him to confront his addiction.</p><p>He describes the daily spiral of alcohol dependency, starting mornings with vodka just to function, and the breaking points that changed everything, including being told he could no longer pick up his granddaughters and an emotional goodbye with his son.</p><p>Now sober, Wayne details the shift from chaos to routine, rebuilding his health, mindset, and relationships, and why, for the first time in years, he can finally say he’s proud of himself.</p><br><p>Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2&nbsp;</p><br><p>WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHOOP-au3</p><br><p>Randox Health 👉 Take care of your health today and into the future. Save 20% on all health checks now with the code untapped at: https://highpfrmc.com/UT-Randox-AU2</p><hr><p style='color:grey; font-size:0.75em;'> Hosted on Acast. See <a style='color:grey;' target='_blank' rel='noopener noreferrer' href='https://acast.com/privacy'>acast.com/privacy</a> for more information.</p>