How can a one minute breathwork practice boost performance and recovery? What's the science behind ice baths? And how can cold exposure and taking control of our breathing improve our overall health and wellbeing? Aodhnait is a breathwork and cold exposure coach with a degree in neuroscience and expertise in the Wim Hof Method. We dive into the science behind breathwork and cold exposure and explore how these practices can enhance sporting performance, improve recovery, and boost overall...

What is the most common mental barrier runners face? Can you think your way to performance goals? How do we recover better and reduce our injury risk using the power of the mind? In this episode, we are joined by Alexandra Johnson, triathlete and physio. Alexandra has always seen running as more than just physical, teaching clients that mindset can influence the way your body responds in both recovery and performance. We learn the key things to work on when it comes to mindset, some easy...

Rose had a bike accident, Steph hit the wall, and both their Garmins haven't been happy with them. Join us for the sixth mile; the episode where we chat about our runner's high, running lows, learnings and latest news in the world of running! We also read out listener stories. Please DM us or email [email protected] if you want one read out. If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube...

This week, we're joined by Phily Bowden, who is fresh off an incredible 2:25 marathon and her boyfriend, business partner and also our fantastic editor of 5ME, Daniel! We delve into how Phily went from leaving behind a US running scholarship and questioning whether she even wanted to continue running to re-discovering her passion in the marathon and alongside, building a successful content creation business with her boyfriend, Daniel. Phily shares all the details of her not so conventional...

How does sleep affect physical and cognitive performance? How do sleep cycles work? And what you should NEVER do if you can't fall asleep... In this episode we are joined by sleep expert and MD at the Better Sleep Clinic, Dr. David Garley to understand why sleep really is the most powerful recovery tool. We delve into how lack of sleep affects our physical and cognitive function and the effects that alcohol, caffeine, and nutrition have on our sleep quality. We also get tonnes of tips on how...

How should you set your next race goals? Should you take an off season? And are you running your recovery runs too fast? On the show this week, we dive into these questions (and much more) with running and triathlon coach, Tim George. We unpick how he helps athletes choose the right goals and then importantly, achieve them by training smarter, not harder. We discuss what a typical training week might look like for marathon runners of different abilities and Tim shares his insights on the...

We’re introducing The Sixth Mile! We love chatting to guests but we also love chatting to each other! We have decided to catch up more regularly between guest episodes to delve a little deeper. Whether it’s the latest running news in the media that’s caught our eyes, a look at our recent runner’s high or running low, we hope you’ll join us for the sixth mile! If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our...

Fresh off breaking the world record for the most marathons run on sand, Spencer Matthews is back in the studio to debrief on his incredible 30 in 30 challenge. On 29th July, Spencer set off at 4am to run across the Jordanian desert in pursuit of the world record and raising money for the incredible charity, Make Some Noise. Despite scorching temperatures, sleeping on the desert floor and some scary encounters with snakes, Spencer crossed the finish line 30 days later - an incredible...

This week we are joined by Juliette Denny; a trail runner, ultra runner and all round adventurer.  Juliette is hugely passionate about sport, which shines through in this conversation, particularly inspiring women and people of colour to get out there and do their thing, no matter the ability. Juliette is an ambassador for sportsshoes and SunGod, and talks about the importance of picking the right brands to work with and what she wants to achieve with them. Follow Juliette on instagram:...

This week we are joined by Lloyd Kempson; CEO at Trackstaa, broadcaster, event host, coach and runner! We find out what goes on behind the scenes to produce the Trackstaa content and where Lloyd's drive comes from to run a successful business. Lloyd also discusses the struggles he's faced with his mental health and how that affects him in both his career as well as his training. Follow Lloyd on instagram: @lloydkempson Follow Trackstaa on instagram: @trackstaa Subscribe to Trackstaa on...

We are back and kicking it off with Rose's Olympic experience! We get all the inside scoop from what it was like in the Olympic athlete village, Rose's prep and of course the race itself. It has been a difficult few weeks that were no doubt shared with some incredible lifelong memories too, but this is all part of the running journey! If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel...

Do we ever have days when we don’t want to run? How often do we stretch? Did we pick our dog breeds specifically to run? A big thanks to all of our lovely listeners who sent in questions on Instagram. In this episode, we run through as many as possible, covering plenty of training tips, nutrition insights and mindset strategies. We will be taking a short break while Rose tackles the small challenge of the Olympics, but cannot wait to be back in a few weeks times with more incredible guests...

Recovery is key. Not only for injury prevention, but to adapt to our training, get fitter and improve performance. So how can we recover better? What are the most effective tools and how do we know when to rest, do a recovery run, or crack on with hard a workout? Aidan O'Flaherty, aka The Irish Physio is back on the 5 Miles Easy sofa to answer all of our running recovery questions, delving into sleep, nutrition, and other common recovery tools like compression, heat and ice. Aidan shares...

We’re joined by soon to be 4x Olympian, 2x World Championship finalist and Australian record holder, Genevieve Gregson, as she prepares for the marathon at the Paris Olympic Games. Gen’s last Olympics, Tokyo, was a heartbreak. At the last water jump of the 3000m Steeplechase final, Gen’s achilles fully ruptured. As she was taken off the track in a wheelchair, it was looking like her career was over. But in hindsight, it was one of the best things to happen to Gen's career. In the midst of two...

Sophie Power is a campaigner and a GB ultra athlete. Sophie recently broke the female World Record for running the length of Ireland, which she did in 3 days, 12 hours and 8 minutes. In this conversation we talk about the highs and lows of going through this experience, what she was hoping to achieve and support received along the way. Sophie also founded the campaign, SheRACES, with a goal to educate races to be more inclusive to female athletes. One of the drivers for change came after a...

We are joined by 2 time Olympian and Oceania record holder in the marathon, Brett Robinson. Brett started running seriously as a junior and has been making world teams since his teens when he was a track athlete. He then worked his way up to the marathon distance and in 2022 broke the Australian record at the Fukuoka International Marathon of 2:07:31. This wasn't without setbacks, as Brett talks about overcoming struggles he faced with getting stitches in prior races. He also shares what has...

This week we’re joined by 24 year old World Record Holder, Imo Boddy, just a few weeks after finishing her mind blowing 3 Peaks challenge. On 21st May, Imo dipped into the Welsh sea after running 680km and climbing over 10,000m of elevation in just 6 days 5 hours and 43 minutes, breaking a 45 year old record for the fastest female to run the UK Three Peaks in the process. Despite being just 24, Imo is no stranger to ultra challenges and also holds the record for the youngest female to have...

In this week's episode, Steph and Rose catch up and share training insights from the last few weeks. With just 8 weeks to go until the Paris Olympics, Rose is out in Font Romeu on an altitude camp and shares why she's there, what training she has been doing and how it's been going so far. Meanwhile, Steph is taking a considerable step down in distance, from ultras to 5k training. She's been working hard on the track in London to re-find her fast legs. She shares what training she's been doing...

In this episode we are live at Wild Goat Festival where we were incredibly lucky to talk to a legend in the sport, Paula Radcliffe. Paula shares the journey that led her to breaking the women's marathon world record in 2003 in a time of 2:15:25, which was held for 16 years. We hear what she believes set her apart from her competitors, how she kept her mind so strong and the importance of perspective and enjoying what you do. Follow Paula on Instagram: @paula_radcliffe If you’re enjoying our...

Intrigued by the Marathon des Sables? Imagine running it 5 times over…  This week, we are joined by someone who is doing pretty much that. We catch up with broadcaster, entrepreneur and running fanatic, Spencer Matthews ahead of his record breaking challenge which will see him run 30 marathons in 30 days through the 45 degree Jordanian desert. Spencer is no stranger to ultra endurance events, having already completed the Marathon des Sables and The Jungle Ultra, but on July 29th, Spencer will...

How closely are our brains and bodies linked? How much of our mindset can we change? How can we overcome negative thoughts during a session or race? Kaz Williams is a performance psychologist, running coach, speaker and ultra runner. Kaz is founder of Mettle, whose purpose is to provide coaching plans, mental strategies and support to make you the best trail and ultra runner you can be. Kaz shares why it is so important to work on your psychology when it comes to getting the most out of...

Not every journey to the top is the same and Georgia Bell is living proof. Georgia is setting her sights of qualifying for the Paris Olympics, but just 5 years ago she had quit running entirely. Despite some very good performances as a junior, injury prevented Georgia from taking her running career forward and instead, she took a job in cyber security. However, it was lockdown got Georgia re-lacing up her trainers and eventually led her to getting back in contact with her old track...

Every body is different, including our hormones. Yet so often, women are following the same training plans or being coached in the same way as men.  We find out from Dr Georgie Bruinvels, research scientist and co-creator of FitrWoman, why we should be taking a much more individual approach and paying more attention to our hormones to inform our training - and by doing so, how female athletes can use the menstrual cycle to improve their performance, whether that's on the track, in endurance...

Rose is going to the Olympics! There has been a lot going on behind the scenes over the last few months, and in this episode Rose opens up on her journey to being selected, some bumps along the way and how she dealt with it all. Rose also reveals how she was finally told she is going to Paris! With 14 weeks to go, we get some insight into what Rose's training block will look like vs previous marathon builds, as well as some exciting goals for the race itself. If you’re enjoying our...