5 Miles Easy

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.

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-cloneFollow Alexandra on instagram: @alexandram.johnsonIf 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

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

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.

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_workshopIf 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

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. 

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 NoiseIG: @spencermatthews and @globals_make_some_noiseStrava: https://www.strava.com/athletes/130623442?oq=Spencer%20MatthewsIf 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.

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_dennyyIf 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.