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:

Are You Running Marathons Before You’re Ready? | Inca Padfield Nov 09, 2026

Show notes

Can you become a faster marathon runner without making running your entire life?

Inca Padfield knows that getting better isn't just about running more. After experiencing the intense training culture of US college athletics, she explains why enjoying your training, finding the right balance and building consistency are just as important as putting in the miles.

After running a 2:42 on her marathon debut at the London Marathon, Inca also breaks down how to make the step up from track running to the marathon. From marathon training and pacing to building weekly mileage, improving running efficiency and avoiding injury, she shares the lessons every first-time marathon runner should know, and why having fun is key to long-term performance.

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Can You Run LESS To Get Faster? | Extra Mile with Nick Bester Nov 05, 2026

Show notes

The hardest part of marathon training might be convincing yourself to do less.

Spencer Matthews, Oli Patrick and running coach Nick Bester break down the science of tapering, explaining how to arrive at race day fresh, fuelled and ready to perform without losing the fitness you've spent months building.

From cutting mileage without losing confidence to dealing with maranoia and pre-race nerves, they reveal why resting is part of the training, how to handle the doubts that creep in before a marathon, and what you can do to give yourself the best chance of a strong race.

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From British Army Captain To 100-Mile Champion | Tom Evans Nov 02, 2026

Show notes

The more Tom Evans tried to win, the worse he performed. The elite ultrarunner reveals why letting go of expectations helped him rediscover his best running, and what that means for anyone chasing a big goal.

From pacing ultra races to keeping sport in perspective, Tom explores why patience, enjoying the process and remembering why you started can be just as important as the drive to succeed.

Tom Evans is a Red Bull athlete. More info here: https://www.redbull.com/gb-en/athlete/tom-evans

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Does Visualising Success Actually Help Performance? | Extra Mile Oct 29, 2026

Show notes

Can manifesting actually help you run faster? Spencer Matthews and Oli Patrick strip away the woo-woo to explore how setting clear goals, visualising the hard parts and changing your self-talk can influence performance.

Using Spencer’s marathon journey as an example, they reveal how to prepare mentally for race-day pain, build confidence when things get tough, and turn ambitious goals into reality with practical techniques you can start using in your own training.

Spencer also reflects on his recent comments about marathon running, clarifying what he really meant when he said that “running a marathon is easy.”

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Whether you’re chasing a PB or pushing towards a personal goal, discover how to train your mind to go that extra mile.

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Emily Jane Fairs on Marathon Underfuelling Risks & Running Mentality Oct 26, 2026

Show notes

Eating more helped Emily Fairs become a better runner. Going from never seeing herself as a runner to completing marathons and 100km ultras in just two years, she discovered that better fueling could mean more energy, faster sessions and stronger recovery.

Emily shares how running transformed her relationship with food after years of restriction and bingeing, and why learning to fuel properly became just as important as the training itself.

From eating more to believing in herself, Emily explains how giving your body what it needs can change both how you run and what you believe you're capable of.

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Hitting the Wall: Fuel, Fatigue & When to Stop | Extra Mile Oct 22, 2026

Show notes

Is hitting the marathon wall inevitable, or are you running straight into it? Spencer Matthews and Oli Patrick unpack what happens when your energy runs low, how pacing and fueling can make or break your race, and why your gut needs training just like your legs.

They also tackle the mental side of the wall: when should you push through discomfort, and when is your body telling you to stop? Because getting to the finish line starts long before race day.

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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

Show notes

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

Show notes

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

Show notes

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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