Fitness

UNTAPPED with Spencer Matthews

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.

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Latest Episodes:

Your Running Form Is Slowing You Down | Bronson Hearn-Smith Oct 19, 2026

Show notes

Want to run faster? The secret might not be running further or training harder, but learning to move differently.

At just 16 years old, Bronson Hearn-Smith is already one of Britain’s most exciting young sprinting talents. A European U18 200m champion, record-breaking sprinter and viral sensation, Bronson has captured millions of views with his effortlessly smooth running style, and his remarkable rise has even seen him sign with Eddie Hearn’s Matchroom Talent Agency.

But what makes him so fast, and what can runners of any distance learn from him?

In this episode, Bronson shares the training principles behind his explosive speed, from plyometrics and strength work to simple drills and running mechanics that help him generate more power, move efficiently and make running fast look effortless.

He also reveals why recovery, knowing when to ease off and training smarter rather than harder are just as important as the sessions themselves.

Whether you’re chasing a faster 5K, a marathon PB or simply want to become a stronger, more confident runner, Bronson’s approach to speed could change the way you train.

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What GLP-1 Weight Loss Drugs Do to Your Running Performance | Extra Mile Oct 15, 2026

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If you lose 5kg, does that make you a better runner?

Not necessarily. Spencer Matthews and Oli Patrick unpack why what you lose matters more than how much, and why dropping body weight doesn't automatically translate into better performance.

For runners, trying to get lighter while trying to get faster can mean chasing two competing goals. From losing muscle and under-fuelling to the rise of GLP-1 drugs, this episode asks a more important question: are you losing weight, or are you losing what you need to run well?

Paula Radcliffe is an ambassador for Children with Cancer and the host of Paula's Run Club, which is. available on YouTube and via all podcast providers: https://www.youtube.com/@paulasrunclub

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Paula Radcliffe: The Training Behind My 2:15 Marathon Oct 12, 2026

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Paula Radcliffe knows what it takes to push the marathon to its limits. The former world-record holder takes us inside the training, mindset and resilience that made her one of the greatest marathon runners ever.

She shares her golden rule for pacing, why flexibility and listening to your body matter, and how setbacks, both in running and life, changed her perspective. From world records to the toughest moments of her career, Paula reveals what a lifetime of running has taught her about performance, resilience and why the sport is about more than what you achieve.

Paula Radcliffe is an ambassador for Children with Cancer and the host of Paula's Run Club, which is. available on YouTube and via all podcast providers: https://www.youtube.com/@paulasrunclub

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3 Deficiencies Holding You Back | Extra Mile Oct 08, 2026

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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 are really necessary, and why simply taking more isn’t always the answer.

Plus, we look at why deficiencies may be becoming more common - and the simple questions you should ask before reaching for another supplement.

Because when it comes to performance, sometimes getting better isn’t about adding more. It’s about finding out what’s holding you back.

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How To Run Like An Olympic Medallist | Daryll Neita Oct 05, 2026

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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 chipping away.

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Is Magnesium Worth It? What Every Runner Needs to Know Oct 01, 2026

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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.

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5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester Sep 28, 2026

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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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Should Women Train on Their Period? | Dr Hazel Wallace | Extra Mile Sep 24, 2026

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Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training.

They challenge the idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful than changing your training around it.

Plus, they tackle one of the biggest risks facing female athletes: under-fuelling. From RED-S and lost periods to bone health and recovery, this is a practical guide to knowing when your hormones might be telling you something, and when you should simply keep showing up.

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How To Run a 2:47 Marathon, Hack Your Endurance and Recover Quicker | Will Goodge Sep 21, 2026

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William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.

William reveals the five-minute rule that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum.

Now, he's preparing for his biggest challenge yet: 50 marathons across 50 US states in just 24 days.

Mission America: William Goodge will run 50 marathons across all 50 US states in just 24 days, attempting to set a Guinness World Record while raising funds for Stand Up To Cancer in memory of his late mum, Amanda “Mandy” Goodge. Find out more about Mission America: https://missionamerica50.org/

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What is Fartlek Training? Best Running Workouts For Speed & Endurance Sep 18, 2026

Show notes

Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective?

With Spencer preparing to train in Kenya, where Fartlek is a staple among elite runners, he and Oli Patrick break down the brilliantly named Swedish concept of “speed play” - and how it differs from intervals, over-unders, progression runs and steady sessions.

They unpack what happens to your body when you repeatedly change pace, why elite runners build Fartlek into their training, and how learning to speed up, recover and go again can prepare you for the unpredictable demands of race day.

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