UNTAPPED with Spencer Matthews

Some of the world’s best runners swear by a training method built around one simple idea: forget the pace and play with speed. So what makes fartlek so effective?With Spencer preparing to train in Kenya, where Fartlek is a staple among elite runners, he and Oli Patrick break down the brilliantly named Swedish concept of “speed play” - and how it differs from intervals, over-unders, progression runs and steady sessions.They unpack what happens to your body when you repeatedly change pace, why elite runners build Fartlek into their training, and how learning to speed up, recover and go again can prepare you for the unpredictable demands of race day.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

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

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

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

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

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

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.

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

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