5 Miles Easy

Ep80: Two Years of 5 Miles Easy - We Catch Up!

It has been TWO YEARS since we recorded our first episode of 5 Miles Easy! In this episode, we look back at where we were, what’s changed (and what hasn’t), and what we’ve learned along the way - in training, racing, life, and podcasting.
 
We’re catching up on everything from Rose’s experience as a professional athlete and plans for altitude training, to Steph’s new coach and ultra goals, plus PBs, big life shifts, the lessons that hit hard, and the moments that made it all worth it. We also answer your questions!
 
Thank you for joining us for many rounds of 5 miles easy. Here's to the next stretch of the journey!
 
Follow us:
📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!
 
 

Ep79: Adelle Tracey - Olympian and Jamaican Champion

We sit down with Olympic middle-distance athlete, Adelle Tracey, as she shares the journey of her running career and identity.
 
From a silver medal at the European Youth Olympics at just 16, to being selected by Dame Kelly Holmes as a London 2012 torchbearer, to finally stepping onto the Olympic stage in Paris 2024, we dive into the pivotal moments that shaped her career.
 
We talk about switching allegiances from GB to Jamaica, the sense of belonging that came with it, and what it meant to become the Jamaican 1500m champion and part of a historic first in the women’s 800m at the Nationals Champs.
 
We also explore the mental and emotional resilience required to stay at the top of elite sport, the reality of behind the scenes of professional athletics, and how she navigates tactical decision-making, setbacks, and the unique challenges of 800m/1500m racing.
 
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
 
Follow us: 📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast! 

Ep78: Dr Josephine Perry - Why Your Mind Might Be Holding You Back (And How to Fix It).

Top sports psychologist, Josephine Perry, has helped everyone from world champions to amateur runners overcome mental barriers to perform better - and she's written 5 brilliant books on the subject too. So if you’ve ever felt it's like your mind holding you back on race day, this episode for you.
From pre-race wobbles to building confidence and enjoying the process, we explore why mindset is so important for runners.
We discuss:
- The importance of focusing on process vs outcome
- What defines success and separates successful athletes (and how you can build the same traits)
- How to apply simple techniques to help you to your own goals - Confidence, nerves, setbacks, comparison traps, and more
- Answer your listener questions!
 
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
Follow us: 📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast! 

Ep77: Aidan O'Flaherty - Not Just for Injuries: What Physios ACTUALLY Do for Elite Runners

When most runners think of physios, they think of injury rehab. But as we’ve both learned over the years,, there’s so much more to the physio-athlete relationship - from strength training and biomechanics to recovery and long term performance.
We’re joined once again by our physio and strength coach Aidan O’Flaherty to unpack what working with a physio really looks like for us day to day and how those same principles can help any runner, not just elites.
We talk about building strength plans, assessing running form, navigating niggles, and the mental side of injury. Whether you're chasing a PB or just trying to stay consistent, there’s loads in here for every runner.
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
Follow Aidan:  @theirishphysio 
Follow us: 📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Ep76: We Wish We Had Known These Things About Running

What advice would you give your younger running self? We answer exactly this question, looking back at the most important lessons we've learned over the years. 
From running easy runs like a sprint to doing sessions on zero fuel, we've made PLENTY of rookie errors in our training along the way but we're here to share the lessons we've learned (mostly, the hard way!).
Follow us:
📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Ep75: Jess Furness "Why (and how) I'm running 42 marathons this year"

This week, we’re joined by presenter and ultra runner, Jess Furness who this year, is taking on an incredible 42 marathons.
 
Jess is a familiar face from The Running Channel, but this year she’s taken things to a whole new level. We chat about why she set herself this challenge, how she’s balancing it with work, life, and content creation, and what she’s learning, both physically and mentally, from taking on such a huge goal.
 
We also dive into:
Jess's sub-3 marathon journey
Dealing with pressure and online expectations
Training (and recovering!) when you’re always racing
Finding joy in the miles, even when it gets tough
 
Whether you're deep into marathon training or just love a story about pushing limits, this one’s full of insight, inspiration, and a good laugh or two along the way.
 
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
 
Follow us:
📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Ep74: How to Fuel and Hydrate for Long Runs - CEO of Precision Fuel & Hydration

When do we ACTUALLY need electrolytes? And how many carbs should we be taking for endurance events?
This week, we get Andy's expert advice on all of the FAQs about fuelling and hydration for running.
Andy’s background is as elite as it gets. He began his career as a sports scientist for the Renault and Benetton Formula 1 teams and went on to help establish the Porsche Human Performance Centre. But it was his own struggles with fuelling during triathlon racing that led him to found Precision Fuel & Hydration - now one of the leading fuelling and hydration brands trusted by elite endurance athletes around the world.
Whether you're chasing a PB or trying to avoid the wall at mile 20, this is your fuelling and hydration masterclass.
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
Follow us: 📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Ep73: Your race is done. Now what? How to recover and get training again!

You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?
 
In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.
 
We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to start running again, and why your brain can feel as tired as your legs. Whether you’ve already booked your next goal or wondering if you’ll ever feel “normal” again, this one’s for you.
 
We cover:
- Why post-race blues are totally normal (and how we’re feeling)
- How to recover properly
- When to start running again (and when not to)
- The mental side of recovery
- How to build back into training
- Setting your next goal… or just enjoying the time off
Thanks to Pillar Performance for supporting this episode. If you want to experience the benefits of their products, head over to pillarperformance.shop, or if you're in North America, visit TheFeed.com and use the code 5MILESEASY for 15% off your first purchase.
 
Follow us:
📸 Instagram & TikTok: @5mileseasy
🎧 Subscribe & leave us a review if you’re enjoying the podcast!

Ep72: Vassos Alexander - Why we should ALL be getting out of our comfort zone

From running this year's London marathon in a 25kg weighted vest to conquering the gruelling 246km Spartathlon, Vassos is always looking for new challenges to push him out of his comfort zone. We find out why - along with what it took to run a marathon with 25kg on his back, how he pushed through the hardest moments of the Spartathlon and why he never wears underpants to work! 
If you're enjoying the show, please do give us a 5 star review so we can reach even more people.
Follow us on Instagram and YouTube: @5mileseasy

Ep71: Steph races 100k for ENGLAND!

Four weeks after finishing the Two Oceans marathon, Steph lined up for her first 100k as part of an England team, and in this episode she tells us all about it!
 
From pre-race prep to the realities of race day , Steph shares how she tackled over 20 laps of a 3 mile loop course, how her crew helps her through some tough moments, and how conquering unknown territory can feel like a breakthrough.
 
We also hear about the detailed fuelling plan, the team atmosphere, and, despite the distance, why she's already hungry for more (but not before recovering properly first!).
 
If you're enjoying the show, please do give us a 5 star rating!
 
Follow us on YouTube, Instagram and TikTok: @5MilesEasy