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- UNTAPPED with Spencer Matthews
112 episodes
UNTAPPED with Spencer Matthews
by High Performance · English
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. Hosted on Acast. See acast.com/privacy for more information.
Latest episodes
All episodes
How To FIX Your Running Form | Extra Mile with Nick Bester
Running form and running economy—why “perfect gait” doesn’t exist, how form changes with fatigue, and what to fix using drills, strength/conditioning, cadence, and technique cues.
12 Nov 2026 · 36m · 16 chaptersAre You Running Marathons Before You’re Ready? | Inca Padfield
Inca Padfield discusses whether runners should attempt a marathon before they’re ready, using her first London Marathon (2:42 debut) and her Big Half experience as evidence.
9 Nov 2026 · 41m · 16 chaptersCan You Run LESS To Get Faster? | Extra Mile with Nick Bester
Marathon tapering—how to reduce training volume to arrive fresh, plus the mental effects of tapering (marathon paranoia), how long fitness lasts with inactivity, and race-week strategy (including…
5 Nov 2026 · 38m · 15 chaptersFrom British Army Captain To 100-Mile Champion | Tom Evans
Tom Evans, a British ultra runner, discusses his transition from British Army captain to elite 100-mile/ultra champion, his “edge” (fat-burning physiology), training/mindset, and race strategy; he…
2 Nov 2026 · 47m · 16 chapters
Does Visualising Success Actually Help Performance? | Extra Mile
Whether visualizing “success” (manifestation/mental rehearsal) improves real-world performance, especially endurance sports.
29 Oct 2026 · 38m · 12 chapters
Emily Jane Fairs on Marathon Underfuelling Risks & Running Mentality
Emily Jane Fairs discusses ultra-marathon mindset, training and fueling, social media’s impact on runners, and how her relationship with food improved.
26 Oct 2026 · 38m · 19 chapters
Hitting the Wall: Fuel, Fatigue & When to Stop | Extra Mile
The “wall” in marathon running—what it is physiologically, how it differs from normal fatigue, and how fueling (carb loading and gels) and pacing relate to glycogen depletion and pace drop-offs.
22 Oct 2026 · 39m · 18 chapters
Your Running Form Is Slowing You Down | Bronson Hearn-Smith
Sprinting performance and development, focused on why Bronson Hearn-Smith’s “effortless” 100m/200m form can still be technically demanding, plus practical advice on training volume, recovery,…
19 Oct 2026 · 46m · 31 chapters
What GLP-1 Weight Loss Drugs Do to Your Running Performance | Extra Mile
Whether GLP-1 weight-loss drugs (e.g., Wegovy/semaglutide, Mounjaro/tirzepatide, plus mention of Zepbound/retatrutide) improve or harm running performance, and how weight loss affects lean tissue,…
15 Oct 2026 · 33m · 12 chapters
Paula Radcliffe: The Training Behind My 2:15 Marathon
Paula Radcliffe discusses her 2:15 marathon world record at Berlin, the training and race tactics behind it, and broader marathon lessons for everyday runners.
12 Oct 2026 · 49m · 22 chapters
3 Deficiencies Holding You Back | Extra Mile
Three common nutrient deficiencies that can limit health and running performance—iron, vitamin D, and vitamin B12—how to recognize them, test for them, and correct them without over-supplementing.
8 Oct 2026 · 42m · 12 chapters
How To Run Like An Olympic Medallist | Daryll Neita
Daryll Neita discusses how she became an elite 100m/200m sprinter, what it takes to improve by fractions of a second, and how she trains and stays mentally “in tune” for Olympic-level performance.
5 Oct 2026 · 46m · 21 chapters
Is Magnesium Worth It? What Every Runner Needs to Know
Whether magnesium supplements are worth taking for runners, and when they help (sleep onset/quality, muscle relaxation, cramps) versus when they’re unnecessary if dietary intake is adequate.
1 Oct 2026 · 32m · 16 chapters
5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester
Nick Bester shares “5 rules not to break” for marathon/fast-race success, plus sub-2:45 marathon conversion and pacing strategy.
28 Sep 2026 · 52m · 19 chaptersShould Women Train on Their Period? | Dr Hazel Wallace | Extra Mile
Whether women should “cycle sync” training to menstrual-cycle phases.
24 Sep 2026 · 36m · 14 chapters
How To Run a 2:47 Marathon, Hack Your Endurance and Recover Quicker | Will Goodge
Will Goodge explains how he builds elite marathon speed (2:47 PB), endurance, and recovery for extreme multi-race challenges, plus his mental approach, heat/sauna/cold-water habits, and how he…
21 Sep 2026 · 41m · 19 chapters
What is Fartlek Training? Best Running Workouts For Speed & Endurance
Explains fartlek training (“speed play”) and contrasts it with other running session types (steady runs by heart rate, steady pace, intervals/over-unders, pyramids, progressions, strides, polarized…
18 Sep 2026 · 22m · 9 chapters
Charles Hicks On The Training Rules That Changed Everything | 2:04 Marathoner
Elite marathon training and racing psychology—why marathoners often train too hard, how to balance discipline with de-stressing, and how belief/trying unlocks “impossible” goals like sub-2:00.
14 Sep 2026 · 57m · 21 chapters
Oli Answers Your Biggest Health & Fitness Questions
“Any Question Answered” health & fitness Q&A with Oli Patrick (Spencer Matthews absent).
10 Sep 2026 · 46m · 18 chapters
Josh Kerr's Mile Vs Sabastian Sawe's Marathon & Training Secrets | Nike's Running Head Coach Bennett
Comparing elite performances (Josh Kerr’s mile vs Sebastian Sawe’s marathon) and extracting training/mental lessons from world-record attempts; then broad coaching philosophy on goals, potential,…
7 Sep 2026 · 56m · 21 chapters
Protein Explained: Benefits for Runners & Dosage | Extra Mile
Protein for runners—what “good” protein is, whether shakes equal food, how much to eat (RDA vs active needs), timing, and how protein affects satiety and recovery; plus protein-per-100g comparisons…
3 Sep 2026 · 35m · 15 chapters
Why Every Elite Athlete Has To Focus On Fuelling | Molly Caudery Pole Vaulter
Molly Caudery explains pole vault mechanics and why elite athletes must prioritize fueling, strength, recovery, and disciplined training plans.
31 Aug 2026 · 40m · 29 chapters
How Cricket is Saving Young Lives: Spencer Matthews Visits Lord's Taverners
The episode visits a Lord’s Taverners “Super 1s” cricket session showing how cricket supports young people with disabilities.
28 Aug 2026 · 9m · 5 chapters
The Best Supplement for Running? Sodium Bicarbonate Explained | Extra Mile
Sodium bicarbonate (“bicarb”/baking soda) as an ergogenic aid for running, including dosing, mechanisms (buffering hydrogen ions/pH), expected performance gains, and major risks (GI distress).
27 Aug 2026 · 33m · 17 chaptersWe use cookies.They keep VO running smoothly and help us improve it. Privacy policy