5 Miles Easy

What would you do if, at 18, you were told you might never walk again? For Esmée Gummer, that moment became the starting line - not the finish. In this episode, we sit down with one of the most positive and driven forces in the running world.

Esmée’s journey is nothing short of extraordinary. After a life-altering medical diagnosis, she taught herself to walk again, then run, and eventually push her body and mind to the limits th...

It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.

We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons tha...

We sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.

From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.

We talk about switching allegiances from GB to Jamaica, t...

Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you.

From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners.

We discuss:

- ...

When most runners think of physios, they think of injury rehab. But as we’ve both learned over the years,, there’s so much more to the physio-athlete relationship - from strength training and biomechanics to recovery and long term performance.

We’re joined once again by our physio and strength coach Aidan O’Flaherty to unpack what working with a physio really looks like for us day to day and how those same principles can help any r...

What advice would you give your younger running self? We answer exactly this question, looking back at the most important lessons we've learned over the years. 

From running easy runs like a sprint to doing sessions on zero fuel, we've made PLENTY of rookie errors in our training along the way but we're here to share the lessons we've learned (mostly, the hard way!).

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This week, we’re joined by presenter and ultra runner, Jess Furness who this year, is taking on an incredible 42 marathons.

Jess is a familiar face from The Running Channel, but this year she’s taken things to a whole new level. We chat about why she set herself this challenge, how she’s balancing it with work, life, and content creation, and what she’s learning, both physically and mentally, from taking on such a huge goal.

We...

When do we ACTUALLY need electrolytes? And how many carbs should we be taking for endurance events?

This week, we get Andy's expert advice on all of the FAQs about fuelling and hydration for running.

Andy’s background is as elite as it gets. He began his career as a sports scientist for the Renault and Benetton Formula 1 teams and went on to help establish the Porsche Human Performance Centre. But it was his own struggles with fuel...

You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?

In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.

We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to st...

From running this year's London marathon in a 25kg weighted vest to conquering the gruelling 246km Spartathlon, Vassos is always looking for new challenges to push him out of his comfort zone. We find out why - along with what it took to run a marathon with 25kg on his back, how he pushed through the hardest moments of the Spartathlon and why he never wears underpants to work! 

If you're enjoying the show, please do give us a 5 sta...

Four weeks after finishing the Two Oceans marathon, Steph lined up for her first 100k as part of an England team, and in this episode she tells us all about it!

From pre-race prep to the realities of race day , Steph shares how she tackled over 20 laps of a 3 mile loop course, how her crew helps her through some tough moments, and how conquering unknown territory can feel like a breakthrough.

We also hear about the detailed fue...

The BIG London Marathon debrief! Rose shares what it was like lining up in the pro field, the highs and lows of her race, and what it meant to make a comeback with a 9th place finish in 2:25:01.

Producer Georgie gives us the honest truth about what it felt like tackling 26.2 miles in the unexpected April heat and special guest Charlie gives us the inside scoop on what it's REALLY like to be married to a pro runner in marathon week....

Steph is joined by Carla Molinaro, as they both chat through their Two Oceans experience.

Everything from their training blocks, how the taper week makes everyone a little crazy, to the race itself and what's next for them! Oh, and why you should always pack pancakes in your race day bag...

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What's more daunting - performing on Ru Paul's Drag Race or running your first marathon?! Not a question we've asked on the show before, but this week's guest has the answer. 

We're joined by the fabulous Kitty Scott Claus who in a few weeks time will be taking on the London Marathon - in full drag. 

We will be diving into how Kitty switched a life of heavy drinking for fitness, what her London Marathon training has looked like and...

In this episode, we're chatting with Dr. Becca Salmon, a guest whose story is especially relevant as we've just had the 5th anniversary of the UK’s first Covid lockdown. It was during the pandemic that Becca’s career took a significant turn. At the time, she was a junior A&E doctor, but burnout led her to step back and reassess her path.

Though it was a challenging period, it became the catalyst for Becca to find new directio...

With just a few weeks until race day, it’s all things London Marathon! In this special episode, we’re handing the mic over to YOU – sharing your stories, training experiences, and answering your marathon-related questions.

We also catch up on our own training blocks, dive into the highs and lows of marathon and ultra prep, and offer tips to help you crush those final weeks. Whether it’s your first marathon or your fiftieth, this ...

Paul Ward is the visionary behind The Nine Four, a groundbreaking running crew that has redefined the running culture in Cape Town. Paul’s journey began with a bold mission: to break down the social and racial barriers that once divided communities. At a time when people of different skin colours were rarely seen running or socialising together, Paul founded The Nine Four—a crew that has grown into a powerful symbol of unity and in...