Episodios
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How can a one minute breathwork practice boost performance and recovery? What's the science behind ice baths? And how can cold exposure and taking control of our breathing improve our overall health and wellbeing?
Aodhnait is a breathwork and cold exposure coach with a degree in neuroscience and expertise in the Wim Hof Method. We dive into the science behind breathwork and cold exposure and explore how these practices can enhance sporting performance, improve recovery, and boost overall health. Aodhnait has tonnes of tips on how to implement these practises into our daily lives and shares how just a couple of minutes practice can improve recovery, performance, focus and mental clarity.
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
Hosted on Acast. See acast.com/privacy for more information.
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What is the most common mental barrier runners face? Can you think your way to performance goals? How do we recover better and reduce our injury risk using the power of the mind?
In this episode, we are joined by Alexandra Johnson, triathlete and physio. Alexandra has always seen running as more than just physical, teaching clients that mindset can influence the way your body responds in both recovery and performance. We learn the key things to work on when it comes to mindset, some easy tools to start implementing and just how impactful focusing on mindset can be in getting the most out of yourself.
Alexandra is offering a complimentary 45 mins Vision Reality Action call for 5 Miles Easy listeners (worth £200). In this call, Alexandra takes clients through a 3 step process: creating a vision on goals relating to performance/injury, the reality of this vision (i.e. barriers) and creating action points to make the vision a reality. To book a call, use this link: https://calendly.com/physiofitgb/kinetic-synergy-call-clone
Follow Alexandra on instagram: @alexandram.johnson
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple.
Follow us on YouTube for more content and on Instagram @5MilesEasy
Hosted on Acast. See acast.com/privacy for more information.
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¿Faltan episodios?
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Rose had a bike accident, Steph hit the wall, and both their Garmins haven't been happy with them.
Join us for the sixth mile; the episode where we chat about our runner's high, running lows, learnings and latest news in the world of running!
We also read out listener stories. Please DM us or email [email protected] if you want one read out.
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
Hosted on Acast. See acast.com/privacy for more information.
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This week, we're joined by Phily Bowden, who is fresh off an incredible 2:25 marathon and her boyfriend, business partner and also our fantastic editor of 5ME, Daniel!
We delve into how Phily went from leaving behind a US running scholarship and questioning whether she even wanted to continue running to re-discovering her passion in the marathon and alongside, building a successful content creation business with her boyfriend, Daniel.
Phily shares all the details of her not so conventional build up to Berlin and we find out from Daniel what it was really like to be there every step of the way as chief supporter and videographer.
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Follow Phily & Daniel on Instagram and YouTube: @philybowden / @Daniel_moves
Hosted on Acast. See acast.com/privacy for more information.
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How does sleep affect physical and cognitive performance? How do sleep cycles work? And what you should NEVER do if you can't fall asleep...
In this episode we are joined by sleep expert and MD at the Better Sleep Clinic, Dr. David Garley to understand why sleep really is the most powerful recovery tool. We delve into how lack of sleep affects our physical and cognitive function and the effects that alcohol, caffeine, and nutrition have on our sleep quality. We also get tonnes of tips on how to improve sleep and find out if napping can speed up recovery.
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
Hosted on Acast. See acast.com/privacy for more information.
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How should you set your next race goals? Should you take an off season? And are you running your recovery runs too fast?
On the show this week, we dive into these questions (and much more) with running and triathlon coach, Tim George. We unpick how he helps athletes choose the right goals and then importantly, achieve them by training smarter, not harder. We discuss what a typical training week might look like for marathon runners of different abilities and Tim shares his insights on the purpose of the recovery run. We also chat about when to take an off season, how long to take off and what to do when you're not training hard!
Follow Tim:
IG: @endurance_workshop
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel and follow us on Instagram: @5MilesEasy
Hosted on Acast. See acast.com/privacy for more information.
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We’re introducing The Sixth Mile!
We love chatting to guests but we also love chatting to each other! We have decided to catch up more regularly between guest episodes to delve a little deeper.
Whether it’s the latest running news in the media that’s caught our eyes, a look at our recent runner’s high or running low, we hope you’ll join us for the sixth mile!
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
Hosted on Acast. See acast.com/privacy for more information.
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Fresh off breaking the world record for the most marathons run on sand, Spencer Matthews is back in the studio to debrief on his incredible 30 in 30 challenge. On 29th July, Spencer set off at 4am to run across the Jordanian desert in pursuit of the world record and raising money for the incredible charity, Make Some Noise. Despite scorching temperatures, sleeping on the desert floor and some scary encounters with snakes, Spencer crossed the finish line 30 days later - an incredible achievement. We hear all the details of how Spencer tackled the challenges of the heat and the sand, what the camp set up looked like and how it feels now that the journey is complete.
Make Some Noise
Global’s Make Some Noise provides much needed funding to many charities who are facing growing waiting lists and unprecedented demand for their services, whilst facing increased costs and a downturn in donations.
Donating £30 – £1 for every marathon – could mean a vital support session for a pre-school child with a physical disability from a dedicated specialist worker.
Follow Spencer and Global’s Make Some Noise
IG: @spencermatthews and @globals_make_some_noise
Strava: https://www.strava.com/athletes/130623442?oq=Spencer%20Matthews
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.
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This week we are joined by Juliette Denny; a trail runner, ultra runner and all round adventurer.
Juliette is hugely passionate about sport, which shines through in this conversation, particularly inspiring women and people of colour to get out there and do their thing, no matter the ability.
Juliette is an ambassador for sportsshoes and SunGod, and talks about the importance of picking the right brands to work with and what she wants to achieve with them.
Follow Juliette on instagram: @juliette_dennyy
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsors of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
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.
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This week we are joined by Lloyd Kempson; CEO at Trackstaa, broadcaster, event host, coach and runner!
We find out what goes on behind the scenes to produce the Trackstaa content and where Lloyd's drive comes from to run a successful business.
Lloyd also discusses the struggles he's faced with his mental health and how that affects him in both his career as well as his training.
Follow Lloyd on instagram: @lloydkempson
Follow Trackstaa on instagram: @trackstaa
Subscribe to Trackstaa on YouTube: @Trackstaa_
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of 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.
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We are back and kicking it off with Rose's Olympic experience!
We get all the inside scoop from what it was like in the Olympic athlete village, Rose's prep and of course the race itself.
It has been a difficult few weeks that were no doubt shared with some incredible lifelong memories too, but this is all part of the running journey!
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsors of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.
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.
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Do we ever have days when we don’t want to run? How often do we stretch? Did we pick our dog breeds specifically to run?
A big thanks to all of our lovely listeners who sent in questions on Instagram. In this episode, we run through as many as possible, covering plenty of training tips, nutrition insights and mindset strategies.
We will be taking a short break while Rose tackles the small challenge of the Olympics, but cannot wait to be back in a few weeks times with more incredible guests and conversations to help you on your running journeys. Stay tuned!
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsor of 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.
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Recovery is key. Not only for injury prevention, but to adapt to our training, get fitter and improve performance. So how can we recover better? What are the most effective tools and how do we know when to rest, do a recovery run, or crack on with hard a workout?
Aidan O'Flaherty, aka The Irish Physio is back on the 5 Miles Easy sofa to answer all of our running recovery questions, delving into sleep, nutrition, and other common recovery tools like compression, heat and ice. Aidan shares tonnes of top tips on how to make small changes to our daily routines which can help boost our recovery and performance gains.
Follow Aidan: @theirishphysio
If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.
Thanks to our sponsors of this episode:
ENERTOR:
The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.
Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15%
off, using the code “5MILESEASY” at checkout.
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.
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We’re joined by soon to be 4x Olympian, 2x World Championship finalist and Australian record holder, Genevieve Gregson, as she prepares for the marathon at the Paris Olympic Games.
Gen’s last Olympics, Tokyo, was a heartbreak. At the last water jump of the 3000m Steeplechase final, Gen’s achilles fully ruptured. As she was taken off the track in a wheelchair, it was looking like her career was over. But in hindsight, it was one of the best things to happen to Gen's career.
In the midst of two Achilles surgery and having her son, Gen decided to make a comeback - in the marathon. Fast forward to December 2023, Gen’s son is just 18 months old but she is crossing the finish line at Valencia marathon in an incredible time of 2:23:08, claiming a spot on the Australian marathon team for the Paris Olympics.
Here’s how she did it.
Follow Gen on instagram: @gengen_lacaze
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.
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Sophie Power is a campaigner and a GB ultra athlete. Sophie recently broke the female World Record for running the length of Ireland, which she did in 3 days, 12 hours and 8 minutes. In this conversation we talk about the highs and lows of going through this experience, what she was hoping to achieve and support received along the way.
Sophie also founded the campaign, SheRACES, with a goal to educate races to be more inclusive to female athletes. One of the drivers for change came after a photo of Sophie went viral at UTMB of her breastfeeding her 3 month old baby, as she wasn't able to defer her place when she was pregnant. As a mum of 3, Sophie shares her experience of balancing running with motherhood and barriers women face in the running world.
Follow Sophie on instagram: @ultra_sophie
Follow SheRaces on instagram: @She.RACES
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.
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We are joined by 2 time Olympian and Oceania record holder in the marathon, Brett Robinson.
Brett started running seriously as a junior and has been making world teams since his teens when he was a track athlete. He then worked his way up to the marathon distance and in 2022 broke the Australian record at the Fukuoka International Marathon of 2:07:31. This wasn't without setbacks, as Brett talks about overcoming struggles he faced with getting stitches in prior races. He also shares what has kept him enjoying the sport for so long.
Rose had this chat with Brett in Font Romeu, where he is preparing for his third Olympics in Paris this summer. He talks about how he qualified for the Australian team and why he is out in Font Romeu to train.
Follow Brett on instagram: @brett_robinson23
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.
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This week we’re joined by 24 year old World Record Holder, Imo Boddy, just a few weeks after finishing her mind blowing 3 Peaks challenge. On 21st May, Imo dipped into the Welsh sea after running 680km and climbing over 10,000m of elevation in just 6 days 5 hours and 43 minutes, breaking a 45 year old record for the fastest female to run the UK Three Peaks in the process. Despite being just 24, Imo is no stranger to ultra challenges and also holds the record for the youngest female to have run the length of the UK, from John O’Groats to Lands End.
We find out what Imo’s prep for the challenge looked like, how she got through the toughest moments and how she recovered after pushing her body to its limits. We also hear about the importance of a supportive team and the power of believing in yourself.
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.
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In this week's episode, Steph and Rose catch up and share training insights from the last few weeks. With just 8 weeks to go until the Paris Olympics, Rose is out in Font Romeu on an altitude camp and shares why she's there, what training she has been doing and how it's been going so far. Meanwhile, Steph is taking a considerable step down in distance, from ultras to 5k training. She's been working hard on the track in London to re-find her fast legs. She shares what training she's been doing to increase her speed as well as some top tips for tackling tough track sessions.
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.
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In this episode we are live at Wild Goat Festival where we were incredibly lucky to talk to a legend in the sport, Paula Radcliffe.
Paula shares the journey that led her to breaking the women's marathon world record in 2003 in a time of 2:15:25, which was held for 16 years. We hear what she believes set her apart from her competitors, how she kept her mind so strong and the importance of perspective and enjoying what you do.
Follow Paula on Instagram: @paula_radcliffe
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.
SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com
PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward
Hosted on Acast. See acast.com/privacy for more information.
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Intrigued by the Marathon des Sables? Imagine running it 5 times over…
This week, we are joined by someone who is doing pretty much that. We catch up with broadcaster, entrepreneur and running fanatic, Spencer Matthews ahead of his record breaking challenge which will see him run 30 marathons in 30 days through the 45 degree Jordanian desert.
Spencer is no stranger to ultra endurance events, having already completed the Marathon des Sables and The Jungle Ultra, but on July 29th, Spencer will set off from the Wadi Rum desert to complete a mind-blowing five times the distance - yes, 5 x Marathon des Sables, back to back. If successful, he will earn himself a spot in the Guinness book of World Records, but more importantly aims to raise as much as possible for charities across the UK as part of Global’s Make Some Noise.
We catch up with Spencer to find out how a life of alcohol and drug abuse eventually led him to discover running, what drives him to push his physical boundaries and how he’s preparing physically and mentally for 30 in 30.
Make Some Noise
Global’s Make Some Noise provides much needed funding to many charities who are facing growing waiting lists and unprecedented demand for their services, whilst facing increased costs and a downturn in donations.
Donating £30 – £1 for every marathon – could mean a vital support session for a pre-school child with a physical disability from a dedicated specialist worker.
To donate £30, text SPENCER30 to 70766.
100% of your donation will go to Global’s Make Some Noise.
Follow Spencer and Global’s Make Some Noise
IG: @spencermatthews and @globals_make_some_noise
Strava: https://www.strava.com/athletes/130623442?oq=Spencer%20Matthews
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.
SOAR: If you are after ultra light, breathable and minimalist design with maximum performance running kit, check out SOAR’s collection at soarrunning.com
PB Rewards - if you’ve run a verified PB between 1/3/24-31/5/24 then you can claim £50 Soar credit: https://www.soarrunning.com/blogs/news/soar-women-spring-pb-reward
Hosted on Acast. See acast.com/privacy for more information.
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