3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith

More from UNTAPPED with Spencer Matthews

1. 

   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…

2. 

   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…

3. 

   6 Aug 2026 · 33 min

   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 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. Heights 👉 Get…

4. 

   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.

5. 

   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…

6. 

   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…

7. 

   8 Oct 2026 · 42 minNew

   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 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…

8. 

   5 Oct 2026 · 46 min

   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 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…

9. 

   1 Oct 2026 · 32 min

   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 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. Heights 👉 Get 20% off your first month of any…

10. 

    28 Sep 2026 · 52 min

    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, 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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