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UNTAPPED with Spencer Matthews: Daily Summaries Delivered
by High Performance
Welcome to UNTAPPED with Spencer Matthews, the #1 podcast for runners. Every Monday Spencer speaks to world-class athletes, coaches and experts about the habits, training methods and mindset behind elite performance, featuring guests like Mo Farah, Alistair Brownlee and Stephen Scullion. From sprints, to 5K, 10K, half-marathon, and marathon distances we dive deep into the ways that you can run faster, longer and smash your PB’s. On Thursdays Spencer is joined by expert Physiologist Oli Patrick to breakdown the science behind the latest health and fitness topics like sleep, zone training, caffeine and more. Whether you’re just starting out, chasing a new PB, or simply trying to become fitter and healthier, UNTAPPED is here to help you untap your potential.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- Today45 min
How To Run Like An Olympic Medallist | Daryll Neita
What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better.Training five days a week in Florida, Daryll takes us inside the world of elite sprinting, from long winter sessions designed to build strength to the short, explosive work that creates speed. She also explains why sprinters rarely run more than 300–400m and why the gym can be just as important as the track.For everyday runners, Daryll shares the simple principles that matter most: stay injury-free, make strength work explosive, master your drills and keep chipping away.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
- 4 days ago31 min
Is Magnesium Worth It? What Every Runner Needs to Know
If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype.They look at what magnesium could mean for sleep, recovery and running, why your diet might matter more than your supplement cupboard, and whether different forms really make a difference.This episode is a closer look at whether magnesium is something every runner should be taking, or simply another supplement we’ve been told we need.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago52 min
5 Rules NOT To Break In A Marathon & Sub 2.45 Training Tips | Nick Bester
It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15.Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut, just years of chasing the next small win and learning that hard work can take you a long way.Nick shares what those years taught him about getting faster, handling seven failed attempts at sub-2:20, and why coming agonisingly close can keep you hungry. From fuelling to racing and everything in between, this is a conversation about playing the long game and remembering why we run.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
- 1 weeks ago35 min
Should Women Train on Their Period? | Dr Hazel Wallace | Extra Mile
Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training.They challenge the idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful than changing your training around it.Plus, they tackle one of the biggest risks facing female athletes: under-fuelling. From RED-S and lost periods to bone health and recovery, this is a practical guide to knowing when your hormones might be telling you something, and when you should simply keep showing up.Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago41 min
How To Run a 2:47 Marathon, Hack Your Endurance and Recover Quicker | Will Goodge
William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.William reveals the five-minute rule that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum.Now, he's preparing for his biggest challenge yet: 50 marathons across 50 US states in just 24 days.Mission America: William Goodge will run 50 marathons across all 50 US states in just 24 days, attempting to set a Guinness World Record while raising funds for Stand Up To Cancer in memory of his late mum, Amanda “Mandy” Goodge. Find out more about Mission America: https://missionamerica50.org/Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkoutRobinhood 👉 Head to robinhood.com/untapped to get started and claim your free stock Hosted on Acast. See acast.com/privacy for more information.
- 2 weeks ago21 min
What is Fartlek Training? Best Running Workouts For Speed & Endurance
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 Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago56 min
2:04 Marathoner Explains Why You’re Training Too Hard
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 Hosted on Acast. See acast.com/privacy for more information.
- 3 weeks ago46 min
Oli Answers Your Biggest Health & Fitness Questions
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 Hosted on Acast. See acast.com/privacy for more information.
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About UNTAPPED with Spencer Matthews
Welcome to UNTAPPED with Spencer Matthews, the #1 podcast for runners. Every Monday Spencer speaks to world-class athletes, coaches and experts about the habits, training methods and mindset behind elite performance, featuring guests like Mo Farah, Alistair Brownlee and Stephen Scullion. From sprints, to 5K, 10K, half-marathon, and marathon distances we dive deep into the ways that you can run faster, longer and smash your PB’s. On Thursdays Spencer is joined by expert Physiologist Oli Patrick to breakdown the science behind the latest health and fitness topics like sleep, zone training, caffeine and more. Whether you’re just starting out, chasing a new PB, or simply trying to become fitter and healthier, UNTAPPED is here to help you untap your potential.
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UNTAPPED with Spencer Matthews covers topics including Education, Fitness, Health & Fitness, Mental Health, Self-Improvement. Our AI identifies the specific themes in each episode and highlights what matters most to you.
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