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PODCAST

5 Miles Easy

Rose Harvey & Steph McCall

Running pals Steph McCall and Rose Harvey are joined by guests to bring you conversations about training, nutrition, mindset and much more to inspire, motivate and get you one step closer to your running goals. Hosted on Acast. See acast.com/privacy for more information.

sports running

All Episodes

55:12

Ep43: Lloyd Kempson - The Drive For Success

5 Miles Easy ·

2024/09/16

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: @lloydkempsonFollow Trackstaa on instagram: @trackstaaSubscribe to Trackstaa on YouTube:

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38:47

Ep42: Rose's Olympic Experience

5 Miles Easy ·

2024/09/09

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

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34:48

Ep41: We answer your questions!

5 Miles Easy ·

2024/07/29

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

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52:51

Ep40: Aidan O'Flaherty - How to Improve Your Recovery

5 Miles Easy ·

2024/07/22

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

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1:11:07

Ep 39: Genevieve Gregson - Finding Opportunity...

5 Miles Easy ·

2024/07/15

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

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40:21

Ep38: Sophie Power - Striving for Positive Change

5 Miles Easy ·

2024/07/08

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

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40:40

Ep37: Brett Robinson - Overcoming Setbacks to...

5 Miles Easy ·

2024/07/03

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

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39:39

Ep36: Imo Boddy - The Power of Self Belief

5 Miles Easy ·

2024/06/24

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

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31:57

Ep35: Rose’s Paris Training Updates and Steph on...

5 Miles Easy ·

2024/06/17

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

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45:26

Ep34: Paula Radcliffe - One Foot In Front Of The Other

5 Miles Easy ·

2024/06/10

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_radcliffeIf you’re enjoying our

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55:17

Ep33: Spencer Matthews - 30 Marathons in 30 Days

5 Miles Easy ·

2024/06/03

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

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56:44

Ep32: Kaz Williams - Master Your Mindset To Perform...

5 Miles Easy ·

2024/05/27

How closely are our brains and bodies linked? How much of our mindset can we change? How can we overcome negative thoughts during a session or race?Kaz Williams is a performance psychologist, running coach, speaker and ultra runner. Kaz is founder of Mettle, whose purpose is to provide coaching plans, mental strategies and support to make you the best trail and ultra runner you can be.Kaz shares why it is so important to work on your psychology when it comes to getting the most out of yourself

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46:01

Ep31: Georgia Bell - An Epic Comeback & Trusting Your...

5 Miles Easy ·

2024/05/20

Not every journey to the top is the same and Georgia Bell is living proof. Georgia is setting her sights of qualifying for the Paris Olympics, but just 5 years ago she had quit running entirely. Despite some very good performances as a junior, injury prevented Georgia from taking her running career forward and instead, she took a job in cyber security. However, it was lockdown got Georgia re-lacing up her trainers and eventually led her to getting back in contact with her old track coach.Since then,

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49:48

Ep30: Dr. Georgie Bruinvels - Harnessing The Power Of...

5 Miles Easy ·

2024/05/13

Every body is different, including our hormones. Yet so often, women are following the same training plans or being coached in the same way as men.We find out from Dr Georgie Bruinvels, research scientist and co-creator of FitrWoman, why we should be taking a much more individual approach and paying more attention to our hormones to inform our training - and by doing so, how female athletes can use the menstrual cycle to improve their performance, whether that's on the track, in endurance events or

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28:17

Ep29: Rose's Road to Paris - Behind the Scenes

5 Miles Easy ·

2024/05/06

Rose is going to the Olympics!There has been a lot going on behind the scenes over the last few months, and in this episode Rose opens up on her journey to being selected, some bumps along the way and how she dealt with it all. Rose also reveals how she was finally told she is going to Paris!With 14 weeks to go, we get some insight into what Rose's training block will look like vs previous marathon builds, as well as some exciting goals for the race itself.If you’re enjoying our conversations,

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45:41

Ep28: Carla Molinaro - An Ultra Catch Up

5 Miles Easy ·

2024/04/29

Sticking with the ultra marathon theme, in this episode we are joined by Team GB ultra runner and Hoka athlete, Carla Molinaro. This is Carla's second time joining 5 Miles Easy (see episode 3), but we have lots to catch up on!Carla continued on her 2023 success and is now 50k World Champion! She then went onto finish an incredible 5th place at Two Oceans Marathon and has some big goals ahead of her for Comrades and beyond. We hear all about Carla's race experiences, her goals for the upcoming

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39:20

Ep27: Steph McCall - Gold at Two Oceans Ultra...

5 Miles Easy ·

2024/04/22

In this episode, Steph is back in South Africa and gives Rose the inside scoop on her experience at Two Oceans Ultra Marathon; a 35 mile/56km race in Cape Town with over 2000ft of elevation, where she finished 10th place for a gold medal!We hear everything from how Steph trained for her first ultra marathon, the race plan, nutrition during the race, psychological tips and the end result.It's safe to say she'll will be back for more.If you’re enjoying our conversations, please do us a big favour and

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40:06

Ep26: The Science of Getting Faster - Inside the Puma...

5 Miles Easy ·

2024/04/15

This week, we’re back at Puma HQ in Boston to delve into the science of running fast. What is running efficiency, how is it measured and how do we improve it? How much quicker can shoes actually help you run and do they work for any runner?We find out all the answers from lab specialist, Izzy as well as going through Rose’s own lab report which reveals how fast she could run a marathon in the new Puma race shoes.If you’re enjoying our conversations, please do us a big favour and leave us a rating on

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1:01:47

Ep25: Pete Cooper & James Thie - How to Train for a...

5 Miles Easy ·

2024/04/08

Why is having a structured training plan important? What are the most common mistakes people make in training for a marathon? How do you get the taper right?We are joined by Pete Cooper, founder of the official coaching app for the London Marathon, Coopah, and James Thie, head coach for Coopah. We hear about the inspiring story behind starting Coopah and how it has gone on to helping so many people achieve their goals, realising the importance of both the physical and mental side of running.We also

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58:20

Ep24: Stephen Scullion - Optimising Your Mental Game

5 Miles Easy ·

2024/04/01

How can you harness the power of your mind for good, rather than allowing it to hinder your performance? In this episode we are joined by Olympian and Under Armour athlete Stephen Scullion. He’s the second fastest Irish marathoner in history, having run 2:09:49, but it hasn’t come easy. Stephen is incredibly open and honest about the mental health challenges he’s faced over the years, which previously resulted in alcohol and drug abuse. However, after hitting rock bottom in 2017, he shares how he

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