5 Miles Easy

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 conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. Hosted on Acast. See acast.com/privacy for more information.

Sticking with the ultra marathon theme, in this episode we are joined by Team GB ultra runner and Hoka athlete, Carla Molinaro. This is Carla's second time joining 5 Miles Easy (see episode 3), but we have lots to catch up on! Carla continued on her 2023 success and is now 50k World Champion! She then went onto finish an incredible 5th place at Two Oceans Marathon and has some big goals ahead of her for Comrades and beyond. We hear all about Carla's race experiences, her goals for the upcoming Comrades Marathon, as well as some very useful tips and tricks when it comes to nutrition, S&C and training for the ultra marathon distance. Follow Carla on Instagram: @carlamolinaro If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsor for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. Hosted on Acast. See acast.com/privacy for more information.

In this episode, Steph is back in South Africa and gives Rose the inside scoop on her experience at Two Oceans Ultra Marathon; a 35 mile/56km race in Cape Town with over 2000ft of elevation, where she finished 10th place for a gold medal! We hear everything from how Steph trained for her first ultra marathon, the race plan, nutrition during the race, psychological tips and the end result. It's safe to say she'll will be back for more. If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsor for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. Hosted on Acast. See acast.com/privacy for more information.

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 rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 running. We also get plenty of tips on how to approach and structure marathon training, how to stick to a plan when lacking motivation, what to do in the taper period and how to get the most out of yourself on race day! For TWO WEEKS FREE on the Coopah app, use code 5ME (https://coopah.onelink.me/PFli/umwzg8mg) Follow Coopah on IG: @coopahruncoach If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™️ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 how he started to turn things around; a path which led him to qualifying for the Tokyo Olympics just over 3 years later. Working with professionals and learning invaluable psychological tools have been a vital part of Stephen’s journey, and in this episode we hear useful insights into some of the tips and tricks he uses everyday in order to stay happy and perform at his best. Follow Stephen on: Instagram - @lionscull YouTube - @stephenscullion262 If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 up as a means to escape his cell (located next to Abu Hamza) for a little extra time each week. This ticket to a morsel of freedom resulted in John breaking multiple indoor rowing world records and a pivotal shift in his life ambitions. Previously committed to a life of crime, John became committed to a life of sport and promised to become an elite athlete on his release. He did just this, and much more. Alongside competing in ironman races and ultramarathons, delivering keynote speaking and authoring books, John founded the Alpine Run Project, an incredible Nike-backed initiative which takes young people from inner cities to the Alps, where they are trained by professional coaches to run in the iconic UTMB race. Follow John McAvoy and the Alpine Run Project on Instagram: @jonnymac83 | @alpinerunproject If you’re enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also follow us on Instagram, TikTok and YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 processed, synthetic alternatives. In this episode we find out why. Follow Veloforte on instagram: @veloforte Visit https://veloforte.com/ and use code 5MILES for 30% off If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 free. Follow Aidan on instagram: @theirishphysio If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com Hosted on Acast. See acast.com/privacy for more information.

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 shoes. Get ready to learn! If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com. Hosted on Acast. See acast.com/privacy for more information.

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 love them ⁃Why do runners train at altitude ⁃How to adapt to high altitude training ⁃Life on a camp with the Puma Elite team We’re SO excited to be back with an incredible guest line up, so thank you for sticking with us during our break! If you’re enjoying our chats, please do us a big favour and SUBSCRIBE to our channel and follow us on Instagram, TikTok & YouTube: @5mileseasy. A big thanks to our sponsors for this episode: VELOFORTE: if you’re looking for a natural way to fuel your training with real ingredients, no artificial nasties and no compromise on taste, Veloforte is for you. Veloforte has an incredible range of kitchen crafted bars, shakes and chews to power your performance and provide an optimal balance of essential ingredients to look after your overall wellness. Head to veloforte.com to check out the full range and use code 5MILES for 30% off. PUMA RUNNING: From easy runs to race day, Puma has you covered from head to toe. And the race day shoe that everyone is talking about? The new Puma Fast-R Nitro Elite 2. Built to break your PBs, the Fast-R2 has a full carbon plate and super responsive NITRO™ ELITE foam technology for unbeatable speed, propulsion and cushioning. To get 20% off, use the code 5ME20 at uk.puma.com. Hosted on Acast. See acast.com/privacy for more information.

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 code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.

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: @jdrunsfar 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 code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.

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 for runners of all abilities. Follow Kev: IG: @kevquinn_ Follow Real Runners: IG: @teamrealrunners For more information on Cardiac Risk in the Young (CRY): https://www.c-r-y.org.uk/ 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 code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.

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 events. Sabrina has also experienced racism throughout her life, which although has brought a lot of trauma, she has used as a force for good change in the running world. Sabrina co-founded Black Trail Runners in 2020, fuelled by multiple personal experiences and publicised global movements such as Black Lives Matter. BTR is now a fast growing community and campaigning charity that seeks to increase the inclusion, participation and representation of Black people in trail running. Follow Sabrina: IG: @sabrunsmiles Follow Black Trail Runners: IG: @blacktrailrunners Website: https://www.blacktrailrunners.run/ 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 code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.

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, forming amazing running communities, and raises money to fight human trafficking and modern slavery in the process. You may also recognise the name Tribe because they also make some very delicious natural energy bars, snacks and drinks. IG: @the_tribe_way Website: https://wearetribe.co/ Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy YouTube: @5MilesEasy Episode sponsor: Ecoswash Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear! Hosted on Acast. See acast.com/privacy for more information.

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 and YouTube channel too, so check out his pages ahead of your next gym session! YouTube: @theirishphysio IG: @theirishphysio https://linktr.ee/theirishphysio Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy YouTube: @5MilesEasy Episode sponsor: Ecoswash Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear! Hosted on Acast. See acast.com/privacy for more information.

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 incredible comebacks. We also chat about Charlotte's approach to training, how she is continuing to get faster and her career goals for the future. Follow Charlotte: IG: @charlottepurdue Follow 5 Miles Easy: Instagram: https://www.instagram.com/5mileseasy/ TikTok: https://www.tiktok.com/@5mileseasy YouTube: @5MilesEasy Episode sponsor: Ecoswash Head to https://www.ecoswash.co.uk/ to get your hands on the ultimate eco-friendly detergent designed specifically for your activewear and gear! Hosted on Acast. See acast.com/privacy for more information.

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 get 2 weeks free with Runna by using code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.

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 free with Runna by using code '5MILES' on the Runna app. Hosted on Acast. See acast.com/privacy for more information.