UNTAPPED with Spencer Matthews

Episódios

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  Charles Hicks On The Training Rules That Changed Everything | 2:04 Marathoner 14.09.2026 56min

  Charles Hicks runs 130 miles a week, but his advice to become a faster runner isn't to copy him. The professional distance runner explains why gradual progression, genuinely easy runs and trusting the work are key to getting faster.Charles shares the one workout he'd keep to improve your 5K, why most runners push too hard on easy days, and why you can't cheat the years of work behind real progress.He also reveals his surprisingly simple approach to watches, data and running without music, and why sometimes the fastest way out of a bad training spell is to do less, not moreHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AURobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
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  Oli Answers Your Biggest Health & Fitness Questions 10.09.2026 46min

  From HRV and recovery to creatine, keto and race-day supplements, Oli Patrick answers your biggest health and performance questions.Oli cuts through the noise around what your recovery data really means, whether dietary fat makes you fat, how ultra-processed food drives inflammation, and why the best diet depends on what you're trying to achieve.He also tackles sauna use for women, supplements worth spending money on, shift-work recovery and race-day nutrition, sharing practical advice to help you make smarter decisions without letting trends or data take over.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Hosted on Acast. See acast.com/privacy for more information.
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  Josh Kerr's Mile Vs Sabastian Sawe's Marathon & Training Secrets | Nike's Running Head Coach Bennett 07.09.2026 56min

  Running isn't complicated. Runners are complicated. Nike Running Global Head Coach Chris Bennett joins Spencer to challenge the obsession with pace, PBs and performance metrics, and explain what actually makes you a better runner.Chris shares why enjoyment can unlock better performance, how confidence is built through the work you do before race day, and why your fastest race isn't always your best. He also explains why knowing when not to run can be just as important as pushing through.From coaching millions of runners through Nike Run Club to changing the way we think about goals and success, Chris reveals why becoming a better runner isn't just about getting faster, it's about getting closer to your potential.Chris 'Coach' Bennett's book: 'This Is About Running, This Is Not About Running: Lessons for Between and Beyond the Start and Finish Line,' is out now: https://amzn.eu/d/03NMsq2QHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AURobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
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  Protein Explained: Benefits for Runners & Dosage | Extra Mile 03.09.2026 34min

  You probably know you need protein. But how much do you actually need and does it matter where you get it from?Spencer Matthews and Oli Patrick break down how much protein you really need, whether protein shakes are as effective as food, and what happens when you eat too much.From chicken and steak to eggs, lentils, fruit and even a few very ambitious protein shakes, they separate the genuinely useful from the fitness industry noise — with a few unexpected protein sources along the way.GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Why Every Elite Athlete Has To Focus On Fuelling | Molly Caudery Pole Vaulter 31.08.2026 39min

  Molly Caudrey doesn't run for fitness. She runs to jump higher.The elite pole vaulter explains why every metre she runs has a purpose, why she avoids slow running altogether, and how sprinting, strength and technique combine to produce explosive performance.She also challenges the idea that being fitter always means being better, sharing why training specifically for your sport matters more than simply doing more.Molly Caudery is a Red Bull athlete. More info here: https://www.redbull.com/int-en/athlete/molly-cauderyDo Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Hosted on Acast. See acast.com/privacy for more information.
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  How Cricket is Saving Young Lives: Spencer Matthews Visits Lord's Taverners 28.08.2026 8min

  Spencer visits a Lord’s Taverners’ Super 1s session to see how cricket is helping young people with disabilities build confidence, independence, and a sense of belonging. Funded by Postcode Lottery players, Super 1s provides free, inclusive cricket sessions across the UK. Spencer gets involved on the pitch and meets the young people, parents, and coaches, who take part. One participant, Imogen, shares how the programme supported her mental health and fostered her passion for cricket. We also discover how funding from Postcode Lottery players helps Lord’s Taverners reach more than 30,000 young people each year through the power of sport. Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Lord’s Taverners Registered Charity Number: 306054 (England and Wales) and SC046238 (Scotland). Postcode Lottery manages lotteries for 20 charities. A minimum of 30% of each ticket price goes to charity. 18+, conditions apply. Not available in Northern Ireland. Hosted on Acast. See acast.com/privacy for more information.
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  The Best Supplement for Running? Sodium Bicarbonate Explained | Extra Mile 27.08.2026 32min

  The secret to holding your pace when your legs start burning might already be sitting in your kitchen cupboard.Spencer Matthews and Oli Patrick explore how sodium bicarbonate can help delay fatigue, why its biggest benefits come during hard efforts lasting 1–10 minutes, and the common misconception about lactate that most runners still get wrong.But there's a catch: getting the dose right can be tough on your stomach. So when does the potential performance gain outweigh the risk?GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Fuelling Secrets for a 2:04 Marathon & Best Running Shoes | Amanal Petros 25.08.2026 41min

  What does it take to run a 2:04 marathon? German marathon record holder Amanal Petros shares the training, mindset and remarkable journey behind becoming one of the fastest marathoners in the world.Amanal takes us inside 200km+ training weeks at altitude in Kenya, explains how carbon-plated shoes have changed elite racing, and why technology can never replace hard work, consistency and belief.From arriving in Germany alone at 16 to breaking national records, Amanal shares how running transformed his life, and why setbacks have never stopped him from chasing what's next.GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Robinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Should I Get My Blood Tested? Benefits & Drawbacks | Extra Mile 20.08.2026 31min

  You can feel perfectly healthy and still have no idea what's happening beneath the surface. Spencer Matthews and Oli Patrick explore what blood testing can reveal about your health, performance and long-term wellbeing.From cholesterol and blood sugar to vitamins and hormones, they explain why your results are most powerful when tracked over time, and how personalised data could change the way you approach your health.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-yt to sign up nowGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_YT Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  5 Training Rules from an Ironman World Champion Coach 17.08.2026 52min

  The secret to getting fitter might be knowing when to do less.Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance.Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level.This is a closer look at how to train smarter, stay consistent and build performance that lasts.Reece's 5 top training tips 👇1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for your fitness than repeatedly pushing huge training weeks and burning out.2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session.3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt.4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish.5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts.GQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock. Hosted on Acast. See acast.com/privacy for more information.
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  Sauna’s Explained: Health Benefits & Risks 13.08.2026 39min

  Could sitting in a sauna really improve your health and longevity?Spencer Matthews and Oli Patrick dive into the science behind sauna use, from its Finnish roots to the research linking regular sessions with better cardiovascular health and longevity.They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits for brain health, recovery and sleep. Spencer also shares his own experience of using the sauna before bed and seeing a noticeable difference in his recovery.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Why Most Marathon Runners Train Completely Wrong | Becky Briggs 10.08.2026 41min

  European U23 marathon record holder Becky Briggs shares the mindset, training lessons and race-day strategies that have helped her compete at the highest level of running.Becky explains why tough training sessions build more resilience than perfect ones, how learning to handle fatigue is key to overcoming the marathon wall, and why carbon-plated shoes should be used strategically rather than relied on for every run.She also shares how changing her mindset around pressure and discomfort helped her achieve a 2:29 marathon PB, revealing the habits that help runners stay resilient, recover smarter and perform when it matters most.About Becky Briggs:Becky Briggs is a British long-distance runner, coach and content creator. A European U23 marathon record holder with a 2:29 marathon PB, she has represented Great Britain across cross country, half marathon, marathon and 50K distances. Becky is also the founder of That’s Hot, an inclusive running community inspiring runners of all levels.You can find her on social media at https://www.instagram.com/becky_briggs_nrg and https://www.tiktok.com/@becky_briggs_nrg?lang=enGQ Box 👉 Treat yourself or someone else and use code UNTAPPED20 for an extra 20% off at: https://highpfrmc.com/GQ_AU Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Creatine Explained: Benefits & Best Dosage | Extra Mile 06.08.2026 32min

  Creatine was once seen as a supplement for gym-goers, but it has become one of the most researched tools for improving performance, recovery and long-term health. Spencer and Oli Patrick explain how creatine works, from boosting muscle energy to supporting brain function and healthy ageing.They explore the benefits for runners, the impact of water retention, and how to use creatine strategically to build strength and resilience without affecting performance.Discover why this simple supplement could be a valuable tool for improving recovery, longevity and your overall health.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutDo Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now Hosted on Acast. See acast.com/privacy for more information.
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  3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith 03.08.2026 48min

  England fly-half Marcus Smith explores the crossover between rugby and running, sharing the training methods and mindset that help him perform at the highest level.He explains why long-distance running pushes him far beyond his comfort zone, the simple speed drills that developed his explosive power, and why embracing difficult training pays off when it matters most.Plus, he and Spencer discuss the rise of run culture, building speed without expensive equipment, and Spencer's latest ultra-running challenge.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  How To Avoid Running Injuries | Extra Mile 30.07.2026 31min

  What are the most common injuries runners get? How can you prevent and treat them? Spencer and Oli break it all down on this week's episode of Extra Mile. Hosted on Acast. See acast.com/privacy for more information.
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  How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart 27.07.2026 51min

  The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles that helped him reach the highest level of the sport.He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner.Discover why the biggest breakthroughs come from years of consistent work, not overnight success.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Hosted on Acast. See acast.com/privacy for more information.
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  Inflammation Explained: The Hidden Key To Longevity, Health & Better Training 23.07.2026 29min

  Inflammation is essential for recovery and healing, but when it becomes chronic, it can quietly impact everything from your performance to your long-term health.Oli Patrick and Spencer explain the difference between helpful acute inflammation and the chronic inflammation caused by modern lifestyle factors like ultra-processed foods, alcohol, stress and excess body fat.Learn how nutrition, sleep and recovery can help reduce chronic inflammation, why ice baths aren't always the answer, and why, with inflammation, more isn't always better.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutPostcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Hosted on Acast. See acast.com/privacy for more information.
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  Should There Be Weight Classes In Running? | Jordan Stanton 20.07.2026 1h 6min

  Big Boy Running Club founder Jordan Stanton believes running isn't just about getting fitter, it's about proving to yourself that you're capable of more than you thought. He explains why the biggest challenge for many larger runners isn't physical, but psychological, and how overcoming self-doubt is the first step towards lasting progress.Jordan also reveals why most mainstream training plans fail bigger runners by ignoring one crucial factor: body weight. He shares why representation, community and healthy competition can be the difference between giving up and sticking with it, creating an environment where more people feel they truly belong.Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up nowHeights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutPostcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Hosted on Acast. See acast.com/privacy for more information.
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  HRV Explained: Steven Bartlett, Three Glasses of Wine and a Very Bad Recovery Score | Extra Mile 16.07.2026 39min

  What does your HRV score actually mean—and can three glasses of wine really ruin your entire week? Spencer and Oli unpack Steven Bartlett’s viral comments, debate whether wearable data is making us healthier or more fragile, and explain what HRV really reveals about stress, recovery, sleep and performance - and how you should use it.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: https://highpfrmc.com/ut-postcode-auRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock. Hosted on Acast. See acast.com/privacy for more information.
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  Jonny Davies Breaks Down Ultra Training, Running Economy & Gait Analysis 13.07.2026 1h 3min

  The biggest mistake new runners make is going out too hard, too soon. Ultra-runner Jonny Davies explains why your first six months should be about building consistency rather than chasing speed, and how pushing through those difficult early weeks can set you up for long-term progress.Jonny also shares the gear choices that helped him tackle a brutal 192K ultra, from why he swears by a wider toe box to the simple changes that can help you avoid blisters, lost toenails and unnecessary discomfort on long runs. He breaks down the running mechanics that matter most for staying injury-free. Learn why overstriding puts extra stress on your joints, how to improve the way you land, and the small adjustments that can help you run further, recover better and keep improving for years to come.Jonny Davies recently completed in the "Race the Sun" challenge in partnership with Red BullDo 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: https://highpfrmc.com/ut-postcode-auRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock. Hosted on Acast. See acast.com/privacy for more information.