Creatine Explained: Benefits & Best Dosage | Extra Mile

More from UNTAPPED with Spencer Matthews All episodes →

1. 

   25 Aug 2026 · 41 min

   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 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. GQ Box 👉 Treat…

2. 

   20 Aug 2026 · 32 min

   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 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. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-yt to sign up now GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra…

3. 

   17 Aug 2026 · 53 min

   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 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…

4. 

   13 Aug 2026 · 39 min

   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 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. Do Health 👉 For your long-term health.…

5. 

   10 Aug 2026 · 41 min

   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 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…

6. 

   3 Aug 2026 · 48 min

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

7. 

   30 Jul 2026 · 32 min

   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.

8. 

   27 Jul 2026 · 51 min

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

9. 

   23 Jul 2026 · 30 min

   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 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. Do Health 👉 For your long-term health. Head to…

10. 

    20 Jul 2026 · 1 hr 7 min

    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 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…