UNTAPPED with Spencer Matthews

High Performance
High Performance
  • 4.0 (23)
  • Fitness
  • Updated Weekly

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. Hosted on Acast. See acast.com/privacy for more information.

  1. 12h ago

    5 Training Rules from an Ironman World Champion Coach

    The secret to getting fitter might be knowing when to do less. Ironman coach Reece Barclay challenges the obsession with volume and reveals what really drives sustainable endurance performance. Drawing on his experience coaching Lucy Charles-Barclay, he shares insights on heat, recovery, injury prevention and the marginal gains that can make a difference at the highest level. This is a closer look at how to train smarter, stay consistent and build performance that lasts. Reece's 5 top training tips 👇 1️⃣ Consistency Beats Volume — Ten consistent hours of training every week will do more for your fitness than repeatedly pushing huge training weeks and burning out. 2️⃣ Don't Blindly Follow the Plan — Training plans are a guide, not a rulebook; if you're exhausted, sleep-deprived or not feeling right, you need to adapt rather than force the session. 3️⃣ Be Careful When You're at Your Fittest — Your risk of injury can actually increase when you're performing at your best, because your fitness can improve faster than your body has time to adapt. 4️⃣ Don't Start Your 5K Too Fast — Resist the temptation to chase the runners around you early on, settle into your pace after the first two minutes, then gradually build towards the finish. 5️⃣ Control Your Breathing — Reece believes breathwork is an underused performance tool, with controlled breathing (particularly the box breathing technique) potentially helping athletes manage heart rate and lactate during hard efforts. 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. 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.

    5 Training Rules from an Ironman World Champion Coach

  2. 4d ago ·  Video

    Sauna’s Explained: Health Benefits & Risks

    Could sitting in a sauna really improve your health and longevity? Spencer Matthews and Oli Patrick dive into the science behind sauna use, from its Finnish roots to the research linking regular sessions with better cardiovascular health and longevity. They unpack what happens inside the body during a sauna, including the rise in heart rate, activation of heat shock proteins and potential benefits for brain health, recovery and sleep. Spencer also shares his own experience of using the sauna before bed and seeing a noticeable difference in his recovery. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now 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.

    Sauna’s Explained: Health Benefits & Risks

  3. Aug 10 ·  Video

    Why Most Marathon Runners Train Completely Wrong | Becky Briggs

    European U23 marathon record holder Becky Briggs shares the mindset, training lessons and race-day strategies that have helped her compete at the highest level of running. Becky explains why tough training sessions build more resilience than perfect ones, how learning to handle fatigue is key to overcoming the marathon wall, and why carbon-plated shoes should be used strategically rather than relied on for every run. She also shares how changing her mindset around pressure and discomfort helped her achieve a 2:29 marathon PB, revealing the habits that help runners stay resilient, recover smarter and perform when it matters most. About Becky Briggs: Becky Briggs is a British long-distance runner, coach and content creator. A European U23 marathon record holder with a 2:29 marathon PB, she has represented Great Britain across cross country, half marathon, marathon and 50K distances. Becky is also the founder of That’s Hot, an inclusive running community inspiring runners of all levels. You can find her on social media at https://www.instagram.com/becky_briggs_nrg and https://www.tiktok.com/@becky_briggs_nrg?lang=en 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. 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.

    Why Most Marathon Runners Train Completely Wrong | Becky Briggs

  4. Aug 6 ·  Video

    Creatine Explained: Benefits & Best Dosage | Extra Mile

    Creatine was once seen as a supplement for gym-goers, but it has become one of the most researched tools for improving performance, recovery and long-term health. Spencer and Oli Patrick explain how creatine works, from boosting muscle energy to supporting brain function and healthy ageing. They explore the benefits for runners, the impact of water retention, and how to use creatine strategically to build strength and resilience without affecting performance. Discover why this simple supplement could be a valuable tool for improving recovery, longevity and your overall health. Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now Hosted on Acast. See acast.com/privacy for more information.

    Creatine Explained: Benefits & Best Dosage | Extra Mile

  5. Aug 3 ·  Video

    3 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith

    England fly-half Marcus Smith explores the crossover between rugby and running, sharing the training methods and mindset that help him perform at the highest level. He explains why long-distance running pushes him far beyond his comfort zone, the simple speed drills that developed his explosive power, and why embracing difficult training pays off when it matters most. Plus, he and Spencer discuss the rise of run culture, building speed without expensive equipment, and Spencer's latest ultra-running challenge. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now 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 Basic Speed Training Tips To Compete Like An Elite | Marcus Smith

  6. Jul 30 ·  Video

    How To Avoid Running Injuries | Extra Mile

    What are the most common injuries runners get? How can you prevent and treat them? Spencer and Oli break it all down on this week's episode of Extra Mile. Hosted on Acast. See acast.com/privacy for more information.

    How To Avoid Running Injuries | Extra Mile

  7. Jul 27 ·  Video

    How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart

    The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles that helped him reach the highest level of the sport. He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner. Discover why the biggest breakthroughs come from years of consistent work, not overnight success. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now 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.

    How To Run a 13:06 5K, Best Running Shoes & Long Distance Running Tips | Andy Butchart

  8. Jul 23

    Inflammation Explained: The Hidden Key To Longevity, Health & Better Training

    Inflammation is essential for recovery and healing, but when it becomes chronic, it can quietly impact everything from your performance to your long-term health. Oli Patrick and Spencer explain the difference between helpful acute inflammation and the chronic inflammation caused by modern lifestyle factors like ultra-processed foods, alcohol, stress and excess body fat. Learn how nutrition, sleep and recovery can help reduce chronic inflammation, why ice baths aren't always the answer, and why, with inflammation, more isn't always better. Do Health 👉 For your long-term health. Head to https://highpfrmc.com/dohealth-ut-au to sign up now Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_AU and use untappedpod at checkout Postcode Lottery 👉 Discover how Postcode Lottery players are Powering Hope Together. Click here to find out more: https://highpfrmc.com/ut-postcode-au Hosted on Acast. See acast.com/privacy for more information.

    Inflammation Explained: The Hidden Key To Longevity, Health & Better Training
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Hosts & Guests

4
out of 5
23 Ratings

About

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. Hosted on Acast. See acast.com/privacy for more information.

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