Sports nutritionist Siân Seccombe joins us to unpack how Relative Energy Deficiency in Sport (RED-S) can impact both health and performance. We talk about the different signs to look out for in female and male athletes, why under-fuelling is more common than you think, and how to make sure your training isn’t doing more harm than good.   Siân also shares practical advice on fuelling smarter, what to do if you’re seeing signs of RED-S, and how to reverse the impact of a period of under fuelling.   Follow Siân: @siansecc   Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

What would you do if, at 18, you were told you might never walk again? For Esmée Gummer, that moment became the starting line - not the finish. In this episode, we sit down with one of the most positive and driven forces in the running world.   Esmée’s journey is nothing short of extraordinary. After a life-altering medical diagnosis, she taught herself to walk again, then run, and eventually push her body and mind to the limits through marathons, ultra-endurance races, and SAS: Who Dares Wins. Now founder of The Say Yes Club, she helps others embrace discomfort and pursue goals they once thought impossible.   We dive into Esmée’s mindset, her approach to mental resilience, and why she is so passionate about helping others. Whether you're training for your first 5K or searching for motivation to overcome life's toughest setbacks, this conversation is packed with inspiration.   Follow Esmée: @esmee_ldn   Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.   We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons that hit hard, and the moments that made it all worth it. We also answer your questions!   Thank you for joining us for many rounds of 5 miles easy. Here's to the next stretch of the journey!   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!    

We sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.   From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.   We talk about switching allegiances from GB to Jamaica, the sense of belonging that came with it, and what it meant to become the Jamaican 1500m champion and part of a historic first in the women’s 800m at the Nationals Champs.   We also explore the mental and emotional resilience required to stay at the top of elite sport, the reality of behind the scenes of professional athletics, and how she navigates tactical decision-making, setbacks, and the unique challenges of 800m/1500m racing.   Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast! 

Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you. From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners. We discuss: - The importance of focusing on process vs outcome - What defines success and separates successful athletes (and how you can build the same traits) - How to apply simple techniques to help you to your own goals - Confidence, nerves, setbacks, comparison traps, and more - Answer your listener questions!   Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase. Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast! 

When most runners think of physios, they think of injury rehab. But as we’ve both learned over the years,, there’s so much more to the physio-athlete relationship - from strength training and biomechanics to recovery and long term performance. We’re joined once again by our physio and strength coach Aidan O’Flaherty to unpack what working with a physio really looks like for us day to day and how those same principles can help any runner, not just elites. We talk about building strength plans, assessing running form, navigating niggles, and the mental side of injury. Whether you're chasing a PB or just trying to stay consistent, there’s loads in here for every runner. Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase. Follow Aidan:  @theirishphysio  Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

What advice would you give your younger running self? We answer exactly this question, looking back at the most important lessons we've learned over the years.  From running easy runs like a sprint to doing sessions on zero fuel, we've made PLENTY of rookie errors in our training along the way but we're here to share the lessons we've learned (mostly, the hard way!). Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

This week, we’re joined by presenter and ultra runner, Jess Furness who this year, is taking on an incredible 42 marathons.   Jess is a familiar face from The Running Channel, but this year she’s taken things to a whole new level. We chat about why she set herself this challenge, how she’s balancing it with work, life, and content creation, and what she’s learning, both physically and mentally, from taking on such a huge goal.   We also dive into: Jess's sub-3 marathon journey Dealing with pressure and online expectations Training (and recovering!) when you’re always racing Finding joy in the miles, even when it gets tough   Whether you're deep into marathon training or just love a story about pushing limits, this one’s full of insight, inspiration, and a good laugh or two along the way.   Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

When do we ACTUALLY need electrolytes? And how many carbs should we be taking for endurance events? This week, we get Andy's expert advice on all of the FAQs about fuelling and hydration for running. Andy’s background is as elite as it gets. He began his career as a sports scientist for the Renault and Benetton Formula 1 teams and went on to help establish the Porsche Human Performance Centre. But it was his own struggles with fuelling during triathlon racing that led him to found Precision Fuel & Hydration - now one of the leading fuelling and hydration brands trusted by elite endurance athletes around the world. Whether you're chasing a PB or trying to avoid the wall at mile 20, this is your fuelling and hydration masterclass. Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase. Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?   In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.   We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to start running again, and why your brain can feel as tired as your legs. Whether you’ve already booked your next goal or wondering if you’ll ever feel “normal” again, this one’s for you.   We cover: - Why post-race blues are totally normal (and how we’re feeling) - How to recover properly - When to start running again (and when not to) - The mental side of recovery - How to build back into training - Setting your next goal… or just enjoying the time off   Follow us: 📸 Instagram & TikTok: @5mileseasy 🎧 Subscribe & leave us a review if you’re enjoying the podcast!

From running this year's London marathon in a 25kg weighted vest to conquering the gruelling 246km Spartathlon, Vassos is always looking for new challenges to push him out of his comfort zone. We find out why - along with what it took to run a marathon with 25kg on his back, how he pushed through the hardest moments of the Spartathlon and why he never wears underpants to work!  If you're enjoying the show, please do give us a 5 star review so we can reach even more people. Follow us on Instagram and YouTube: @5mileseasy

Four weeks after finishing the Two Oceans marathon, Steph lined up for her first 100k as part of an England team, and in this episode she tells us all about it!   From pre-race prep to the realities of race day , Steph shares how she tackled over 20 laps of a 3 mile loop course, how her crew helps her through some tough moments, and how conquering unknown territory can feel like a breakthrough.   We also hear about the detailed fuelling plan, the team atmosphere, and, despite the distance, why she's already hungry for more (but not before recovering properly first!).   If you're enjoying the show, please do give us a 5 star rating!   Follow us on YouTube, Instagram and TikTok: @5MilesEasy

The BIG London Marathon debrief! Rose shares what it was like lining up in the pro field, the highs and lows of her race, and what it meant to make a comeback with a 9th place finish in 2:25:01. Producer Georgie gives us the honest truth about what it felt like tackling 26.2 miles in the unexpected April heat and special guest Charlie gives us the inside scoop on what it's REALLY like to be married to a pro runner in marathon week... From elite pacing strategies to survival mode, we cover the full spectrum of marathon day emotions. Whether you were racing, spectating, or watching from home, this one’s for anyone who loves the magic (and madness) of marathon day. If you're enjoying the show, please do us a big favour and subscribe to our channel! Follow us on Instagram and TikTok: @5MilesEasy

Race week is HERE! And with it, comes the taper - the nerves, the maranoia and a LOT of carbs. We talk about it all, plus how to prepare for the logistics of the big day itself. Plus, we answer the most googled questions about the marathon taper! Follow us on Instagram & TikTok: @5MilesEasy and if you're enjoying the show, please take a second to subscribe to our YouTube channel.

Steph is joined by Carla Molinaro, as they both chat through their Two Oceans experience.   Everything from their training blocks, how the taper week makes everyone a little crazy, to the race itself and what's next for them! Oh, and why you should always pack pancakes in your race day bag...   Follow us on YouTube and instagram @5mileseasy   If you've enjoyed the show, please give us a rating and review so we can reach more people!

What's more daunting - performing on Ru Paul's Drag Race or running your first marathon?! Not a question we've asked on the show before, but this week's guest has the answer.  We're joined by the fabulous Kitty Scott Claus who in a few weeks time will be taking on the London Marathon - in full drag.  We will be diving into how Kitty switched a life of heavy drinking for fitness, what her London Marathon training has looked like and very importantly - the logistics of running a marathon in drag.  If you're enjoying the show, please hit that subscribe button and leave us a rating. It really helps us grow 5 Miles Easy!  Follow us on Instagram and YouTube: @5mileseasy  Follow Kitty on Instagram & TikTok: @kittyscottclaus 

In this episode, we're chatting with Dr. Becca Salmon, a guest whose story is especially relevant as we've just had the 5th anniversary of the UK’s first Covid lockdown. It was during the pandemic that Becca’s career took a significant turn. At the time, she was a junior A&E doctor, but burnout led her to step back and reassess her path.   Though it was a challenging period, it became the catalyst for Becca to find new direction. She went on to grow a big following as a running and fitness creator, conquering marathons and ultras, as well as other challenges. Along the way, Becca founded The Healthcare Club – a community aimed at improving the health and well-being of healthcare professionals.   Tune in to hear how these experiences shaped Becca's journey and the lessons she’s learned along the way.   Follow @5mileseasy on YouTube and instagram

Rose is on (another) training camp in the sun - this time in North Carolina with the Puma Elite running team as she prepares for the London Marathon. We get the inside scoop on how it's going and what it's been like to swap her London life for a pro training camp during this marathon build.  You can also watch this episode on YouTube @5mileseasy.  If you're enjoying the show, we would be very very grateful for a rating! 

With just a few weeks until race day, it’s all things London Marathon! In this special episode, we’re handing the mic over to YOU – sharing your stories, training experiences, and answering your marathon-related questions.   We also catch up on our own training blocks, dive into the highs and lows of marathon and ultra prep, and offer tips to help you crush those final weeks. Whether it’s your first marathon or your fiftieth, this one’s for you!   Follow us on Instagram & YouTube: @5mileseasy

Paul Ward is the visionary behind The Nine Four, a groundbreaking running crew that has redefined the running culture in Cape Town. Paul’s journey began with a bold mission: to break down the social and racial barriers that once divided communities. At a time when people of different skin colours were rarely seen running or socialising together, Paul founded The Nine Four—a crew that has grown into a powerful symbol of unity and inclusivity. With just 30 members, The Nine Four isn’t just about running—it’s about creating a space where diverse individuals come together to connect, share experiences, and celebrate their love for movement.  In this conversation, we dive deep into Paul’s personal journey, the evolution of The Nine Four, and the impact of creating a space that celebrates togetherness, inclusivity, and breaking barriers. This is an inspiring story of how running became a catalyst for change and connection in Cape Town, and how a small crew is helping reshape a community, one step at a time.   Follow The Nine Four: @theninefour Follow Paul: @wardgeous   Follow us on Instagram and YouTube: @5mileseasy