UNTAPPED with Spencer Matthews

Why do some runners look like they’re floating, while others seem to fight every step? In this episode of Extra Mile, Spencer and Oli explain running economy and how you can move faster while using less energy. From VO2 max and biomechanics to speed work, strength training, form and mileage, they explore the simple changes that can help runners become smoother, more efficient and ultimately faster...

Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs. We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate... Whether you're looking to run your first 5k or your next marathon this running shoe review should give you some guidance into what you buy next Host...

Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes. Charley shares her obsession with running and threshold training, including 4:30am runs on tournament days. She explains how building a runner’s engine has improved her swing speed, recovery, and mental clarity on the course. She also opens up about...

Does altitude training actually make you a better runner, or is it just for elites? Spencer and Ollie explore what really happens to your body at altitude, why "train low, sleep high" became the gold standard, and whether the benefits are worth chasing if you're an everyday runner. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now. Better...

European Indoor silver medalist Holly Archer redefines what it actually means to be an "elite" athlete. Far from just medals and fast times, Holly breaks down the gruelling reality of juggling a demanding career with world-class training, an exhausting balancing act that leaves everyday athletes showing up to the start line under-fuelled and mentally drained compared to the pros. In this conversat...

Spencer and Oli go deep on strength - why it’s become a big trend and essential training for top runners but also why it’s an indicator of overall health and longevity. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now. Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more:...

What does it take to build strength and endurance at an elite level while facing chemotherapy? European Kayaking Champion Eivind Vold joins us to share the training philosophy and extraordinary athletic engine that make him one of the most remarkable hybrid athletes around. Within a year of chemotherapy, he ran a 2:39 marathon and benched 162.5kg. He explains how kayaking built elite strength and...

Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates. Better Help 👉 Join Spencer in Saying It Louder with 10% off Betterhelp The...

Mary McCarthy isn't just a content creator who runs, she's putting down 60-mile weeks and running elite-level times without a professional setup. In this episode, she explains why she runs her easy days genuinely slow, treats the first 30K of a marathon as a warm-up before racing the final 12, and why your Strava heart rate zones are probably lying to you. She talks about fueling like her male tra...

Are athletes born or built? This episode dives into the nature vs. nurture debate, exploring why the Human Genome Project proved there's no single gene for speed or disease, and why 99.1% of our DNA is identical. We break down how genes like ACTN3 can give elite athletes a head start in muscle repair and VO2 max, but never guarantee greatness. Through epigenetics, we reveal how your lifestyle and...

You might not expect it, but Harry Judd is a seriously committed runner - and in this episode, he proves it. From marathons to intense speed work, he shares the strategies, training quirks, and passion that drive him to improve. We dig into pacing, fueling, and the science behind his runs, giving fellow runners a peek into a mindset that’s equal parts nerdy, disciplined, and infectious. Perfect fo...

Spencer and Oli explore how stress really affects fitness, recovery and running performance. They unpack why stress isn’t just “in your head”, how everyday pressure can change your body, and why hard training can backfire when your system is already overloaded. From cortisol and sleep to Zone 2 runs, recovery, anxiety and allostatic load, this is a practical explainer on why runners need to think...

World's Strongest Man champions Luke and Tom Stoltman join us to talk about what it actually takes to move half-ton weights, carry 180kg sandbags and complete the heaviest Atlas stone runs in history. But the most interesting part of this conversation isn't physical. Tom opens up about how working with a sports psychologist completely shifted his mindset from feeling breakable to becoming a champi...

Spencer and Oli unpack the fast-growing world of peptides — from Ozempic, Mounjaro and Retatrutide to the so-called “Wolverine Stack.” They explain what peptides actually are, why they’re becoming so popular, who they may genuinely help, and the risks of chasing performance, weight loss or longevity shortcuts too quickly. An honest look at one of the biggest health trends in the world right now. B...

Fergus Crawley is a true hybrid athlete with a 500 pound squat, a 250 kilogram deadlift, a marathon under three hours ten and an Ironman under twelve hours. In this episode, he breaks down the four biggest mistakes in hybrid training so you can avoid learning the hard way. He shares the core principle of balancing your total capacity, explaining how to organise strength and endurance in the same w...

Spencer and Oli break down what alcohol really does to the brain and body. They explore what actually causes a hangover, how alcohol affects sleep, anxiety, confidence, performance and long-term health. A clear, honest conversation about the science of drinking, social connection, and whether alcohol still has a place in a healthy life. Better Help 👉 Join Spencer in Saying It Louder with 10% off...

How do you build the engine for a 27:38 10km? Elite runner Alfie Manthorpe joins us to discuss why the secret isn't just in the miles, but in the mental commitment to the process. He explains why he values the lessons learned from a difficult race over the comfort of a conservative one, detailing the "never waste the work" mantra that drives him to the finish line, and sometimes the medical tent....

Spencer and Oli break down what heart rate zones really mean, how they are often misunderstood and how you can train better using them. Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au  WHOOP 👉 Join Spencer in untapping your own potential with 1 month free here: https://highpfrmc.com/UT-WHO...

Two-time Olympic champion Seb Coe breaks down the "Killing Zone", the brutal 500m–600m window he used to dismantle his rivals. He reveals how he pioneered the use of elite support teams, transforming the 800m into a calculated science where no detail was left to chance. The discussion shifts to the icons of today, from Keely Hodgkinson’s grounded authenticity to Usain Bolt’s official return via th...

Better Help 👉Join Spencer in Saying It Louder with 10% off Betterhelp Therapy. Click here: https://highpfrmc.com/ut-betterhelp-au This special roundtable episode explores the vital role of mental fitness in reaching and sustaining peak performance. In this special roundtable episode, in partnership with BetterHelp , hosts Jake Humphrey, Spencer Matthews, and Matt Willis reframe therapy as an esse...

Spencer and Oli unpack the confusing world of supplements. Do we really need them, or can we get everything from food? Oli explains the science behind some of the most talked-about supplements, including creatine, vitamin D, omega-3, multivitamins, protein and probiotics, while cutting through the myths, marketing and guesswork. They also explore why modern diets may leave many of us undernourishe...

History has been made. The London Marathon just witnessed the unthinkable as the sub-two-hour barrier was finally shattered in a race for the ages. Olympic marathoner Stephen Scullion returns for an immediate, high-stakes reaction to the "perfect storm" that allowed two athletes to achieve what was once considered humanly impossible. In this special reaction episode, Stephen breaks down the "world...

After Sabastian Sawe's record breaking London Marathon win, and more runners than ever before breaking the 3 hour barrier, Spencer and Oli sit down to discuss the effect super shoes really have - and the moral dilemma of wearing them in your next marathon. Heights 👉 Stay sharp like Spencer. 20% off Heights with code UT20: https://highpfrmc.com/ut-vitals-au2  WHOOP 👉 Join Spencer in untappin...

Is your obsession with the finish line actually sabotaging your race? Elite endurance runner Hugo Fry has lived the highs of peak performance and the crushing lows of a blown race day. In this episode, he reveals the hard-earned truth that most runners ignore: the "most important week" of your training is often the one where you do the least. By exposing the mental toll of chasing a number at the...

Sleep isn’t just rest… it’s where everything happens. In this episode of Untapped: Extra Mile , Spencer Matthews and Oli Patrick break down the biggest myths around sleep — and what’s actually going on inside your body when your head hits the pillow. From why 8 hours doesn’t guarantee you’ll feel rested, to how your brain literally cleans itself overnight, this is a deep dive into the science of r...