This week, we’re back at Puma HQ in Boston to delve into the science of running fast. What is running efficiency, how is it measured and how do we improve it? How much quicker can shoes actually help you run and do they work for any runner? We find out all the answers from lab specialist, Izzy as well as going through Rose’s own lab report which reveals how fast she could run a marathon in the new Puma race shoes.  If you’re enjoying our conversations, please do us a big favour and leave us a...

Why is having a structured training plan important? What are the most common mistakes people make in training for a marathon? How do you get the taper right? We are joined by Pete Cooper, founder of the official coaching app for the London Marathon, Coopah, and James Thie, head coach for Coopah. We hear about the inspiring story behind starting Coopah and how it has gone on to helping so many people achieve their goals, realising the importance of both the physical and mental side of...

How can you harness the power of your mind for good, rather than allowing it to hinder your performance? In this episode we are joined by Olympian and Under Armour athlete Stephen Scullion. He’s the second fastest Irish marathoner in history, having run 2:09:49, but it hasn’t come easy. Stephen is incredibly open and honest about the mental health challenges he’s faced over the years, which previously resulted in alcohol and drug abuse. However, after hitting rock bottom in 2017, he shares...

If you have ever doubted your ability to change the course of your path, by any degree, we can guarantee that this conversation will change your mind. At 24, John McAvoy was serving a life sentence at Belmarsh prison for armed robbery. Today, he is a Nike athlete, world record holder, key note speaker and dedicated to changing young people’s lives through trail running. We unpick his momentous journey, which took a u-turn after discovering an unlikely talent for indoor rowing, which he took...

What and when should we eat to perform at our best? What's REALLY in a typical "healthy" protein bar? What do ultra processed foods do to our bodies? We get the answers from Lara Giusti, co-founder and head chef of natural nutrition brand, Veloforte. With over 20 years experience, Lara has a wealth of knowledge on what it takes to fuel performance and recover from endurance exercise, and firmly believes that the best way to do that is with natural food and by staying away from ultra...

Why do we get injured? What are the best ways to prevent injuries? Should we ever run through pain? Aidan joins us for the second time on the 5 Miles Easy sofa, this time to discuss running injuries; why they happen and all the things you can do to prevent them occurring. One of the worst parts of running is getting injured or the fear of it happening, so join us as we delve into Aidan’s knowledge and hear all the tips and tricks you need to ensure you’re getting to that start line injury...

How are running shoes made? What makes some running shoes faster than others? What type of shoe should you be wearing for easy runs, tempo runs, sessions and on race day? How do you find the right running shoe for you? If you want the answers, join Rose as she goes behind the scenes at Puma HQ in Boston and speaks to the brains behind Puma's innovation team. Conor shares his insight into the science behind running shoes, including the ever talked about performance enhancing carbon plated...

5 Miles Easy is back! We have both been dodging the British winter for a few weeks, swapping London for the mountains and a little extra Vitamin D.  Steph has been training and working in Cape Town and Rose has been on an altitude training camp with the Puma Elite team in New Mexico. In this episode, we catch up on what we’ve been up to and share some top tips from our training camps. We cover:  ⁃Tips for training in the heat (lucky Steph!)  ⁃Tackling hilly runs and why you should learn to...

It's the season finale and.. THE CHRISTMAS SPECIAL! For this festive edition of the pod, we are joined by the two people in our lives who put up with living with a house full of running kit. Rose's fiancé, Charlie and Steph's boyfriend, Joe share everything from their first impressions to the worst presents we've bought them... Follow 5 Miles Easy: Instagram/TikTok/YouTube: @5mileseasy Episode sponsor: Runna If you want to up your running game, you can get 2 weeks free with Runna by using...

Just a few years ago, Jonny didn’t like running at all. Now, he runs ultras as part of his job, including running the entire length of the London Underground (which is 572km/255 miles!) in 11 days. We hear all about Jonny’s Run the Line adventure, how he trained for it and how he got into running in the first place. Jonny also tells us what's next for him and why aiming for big challenges is a massive part of his running journey. Follow Jonny: Instagram: @jonnyrdavies TikTok:...

Kevin's first motivator to run was from experiencing loss as a child. Over 30 years later he has run a sub 15 minute 5k and a 2hr22 marathon, but incredibly, his best performances came after undergoing major heart surgery to repair 4 holes in his heart. Kev really does have an incredible and heartwarming comeback story. He juggles his training with being a father of 3 and his own coaching business, Real Runners which provides coaching programmes for schools as well as offering 1:1 coaching...

She's an ultra runner, run coach, author, podcaster and founder of the community and charity Black Trail Runners, yet Sabrina only started running after giving birth to her 4th child. Sabrina tells us how she started running when struggling with postnatal depression as a way to escape some of the symptoms. Running soon became more than that, and although still a way to manage her mental health, Sabrina has gone on to compete in multiple marathons and some incredible and brutal ultra...

On this week's episode, we're joined by Rob Martineau, co-founder of Tribe. We hear how Rob quit his job as a corporate lawyer at the age of 27 to begin a life of epic adventure. He completed the famous Marathon des Sables and then went onto completing an incredible 1000 mile journey across Europe, which was just the beginning of this new chapter. Alongside the running, Rob has founded a charity called the Tribe Freedom Foundation that puts on multi-day ultra marathons all over the world,...

This week, we're joined by specialist running physio and strength coach, Aidan O’Flaherty (aka the Irish Physio on Instagram) to find out exactly why we need to be strength training as runners and what we should be doing to not only stay injury free, but to get faster too. There are tonnes of tips from Aidan on when to hit the gym, how often and what to do, plus we tackle the misconception that lifting weights will make you bulky! Aidan shares lots of very helpful videos on his Instagram...

Having been a pro athlete since she was a teenager, Charlotte Purdue has competed internationally multiple times on the road, track and cross country. Now focusing on the marathon, Charlotte recently lowered her PB to 2:22:17 in Berlin, putting her 2nd on the UK all time list. Through her career, Charlotte has been hit with adversity on more than one occasion, but always comes back stronger. We discuss her mindset on how she manages and processes adversity and then uses it to fuel these...

To kick off season 2, we are catching up on Steph’s experience at Frankfurt marathon after a promising block of training. Rose is now easing back into sessions after recovering from Chicago marathon, so we chat about what the recovery period and return to training looks like after a big race.   Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy YouTube: @5MilesEasy Episode sponsor: Runna If you want to up your running game, you can...

It's the FINAL episode of Season 1 and to mark the occasion, we asked our listeners to send in some questions! A very big thank you to everyone who has joined us for 5 Miles Easy - it's been a blast and we can't wait to be back very soon for Season 2. Hit subscribe for updates! Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy YouTube: @5MilesEasy Episode sponsor: Runna If you want to up your running game, you can get 2 weeks...

Our very own Rose Harvey talks us through her experience of Chicago marathon, where she set a 4 minute PB of 2:23:21, which is well within the Olympic qualifying time and put her 5th on the British all time list for the marathon.  We explore Rose’s race plan, mindset, race nutrition and how she gained the confidence she was capable of such a performance. We also look at what this means for next year! Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok:...

Fresh off an incredible track season, we catch up with Olympian and Under Armour athlete, Katie Snowden. Katie has been competing at a top level since she was a junior, but this summer saw some standout performances. Katie became British Champion over 1500m and went 2nd on the all time list clocking 3:56:72, which broke the English record previously held by Dame Kelly Holmes. We chat through the highlights of Katie's season, what changes she made in her training to achieve the progression and...

This week we chat to Ben Parker - co-founder of Runna, the first fully automated running coaching app. A PT by trade, Ben started Runna with his co-founder, Dom, during lockdown after becoming frustrating with the inefficiencies in the world of personal running coaching. Fast forward just a few years, and Runna now delivers training plans, strength programs, nutrition tips and much more to 40,000 members in 180 countries. We find out about Runna's plans for the future, whether we might see...

From the BBC studio to the 5 Miles Easy studio... this week, we are joined by BBC presenter, journalist and self-confessed running addict, Sophie Raworth. We hear all about how Sophie discovered her love for running at 37 and where it's taken her since - including through desserts, up mountains and on a quest to just keep getting faster every year. Follow Sophie: IG: @sophieraworth Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok:...

This week, we chat to Sports & Exercises Medicine Consultant, Dr George Bownes. George has worked with a number of elite sports teams including Team GB, Harlequins Rugby and as a Tournament Physician at Wimbledon. George also has a pretty impressive sporting CV of his own, having podiumed at numerous Ultras and completed multiple Ironmans. We ask the big question - is running healthy? We discuss elite sport and ultra endurance events where people push their bodies to the limit and what...

A few days after the Big Half, we catch up on the high, lows and learnings of the race including: - a 2nd place finish for Rose after listening to some instructions - a battle with stitch (and Mario) for Steph - what it's REALLY like in the elite tent Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy Or watch on YouTube @5mileseasy Sponsors: https://uk.puma.com/uk use 5ME25 to get 25% off any running product on the Puma UK...

At Love Trails Festival earlier this summer, we caught up with Carla Molinaro, fresh of her incredible 3rd place finish at Comrades Marathon. Carla is a professional ultra runner for Hoka, a World Record holder for LEJOG (running!) and has a successful business, Strength, Conditioning and Yoga for Runners. Carla has had an incredible year and we delve into what she's changed up in her training to get there. We also hear about Carla's journey into her pro career, which started with a totally...

Jack Rowe is a professional runner for Puma competing in distances from 1500 to half marathon and has an incredible 5,000m PB of 13:20. He shares insights into how he balances his training with regular racing to achieve optimum performance, his mindset on and off the track, how he deals with bad races and his views on the importance of focussing on the process. Jack is also a coach for Belgrave Run Club which is helping to break down barriers for people getting into running and wanting...