5 Miles Easy

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.
 
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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! 
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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!).
 
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Ep70: London Marathon Debrief

The BIG London Marathon debrief! Rose shares what it was like lining up in the pro field, the highs and lows of her race, and what it meant to make a comeback with a 9th place finish in 2:25:01.
Producer Georgie gives us the honest truth about what it felt like tackling 26.2 miles in the unexpected April heat and special guest Charlie gives us the inside scoop on what it's REALLY like to be married to a pro runner in marathon week...
From elite pacing strategies to survival mode, we cover the full spectrum of marathon day emotions.
Whether you were racing, spectating, or watching from home, this one’s for anyone who loves the magic (and madness) of marathon day.
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Ep69: Marathon Taper: How to carb load, stay sane and nail your race day logistics

Race week is HERE! And with it, comes the taper - the nerves, the maranoia and a LOT of carbs. We talk about it all, plus how to prepare for the logistics of the big day itself. Plus, we answer the most googled questions about the marathon taper!
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Ep68: Steph & Carla: "we raced Two Oceans in the elite field, here's how it went..."

Steph is joined by Carla Molinaro, as they both chat through their Two Oceans experience.
 
Everything from their training blocks, how the taper week makes everyone a little crazy, to the race itself and what's next for them! Oh, and why you should always pack pancakes in your race day bag...
 
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Ep67: Kitty Scott Claus (RuPaul’s Drag Race) - “I’m running the London marathon in DRAG”

What's more daunting - performing on Ru Paul's Drag Race or running your first marathon?! Not a question we've asked on the show before, but this week's guest has the answer. 
We're joined by the fabulous Kitty Scott Claus who in a few weeks time will be taking on the London Marathon - in full drag. 
We will be diving into how Kitty switched a life of heavy drinking for fitness, what her London Marathon training has looked like and very importantly - the logistics of running a marathon in drag. 
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Follow Kitty on Instagram & TikTok: @kittyscottclaus 

Ep66: Dr. Becca Salmon - Burnout on The Covid Wards Led Me to Running

In this episode, we're chatting with Dr. Becca Salmon, a guest whose story is especially relevant as we've just had the 5th anniversary of the UK’s first Covid lockdown. It was during the pandemic that Becca’s career took a significant turn. At the time, she was a junior A&E doctor, but burnout led her to step back and reassess her path.
 
Though it was a challenging period, it became the catalyst for Becca to find new direction. She went on to grow a big following as a running and fitness creator, conquering marathons and ultras, as well as other challenges. Along the way, Becca founded The Healthcare Club – a community aimed at improving the health and well-being of healthcare professionals.
 
Tune in to hear how these experiences shaped Becca's journey and the lessons she’s learned along the way.
 
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Ep65: What it's REALLY like on a Puma pro training camp

Rose is on (another) training camp in the sun - this time in North Carolina with the Puma Elite running team as she prepares for the London Marathon. We get the inside scoop on how it's going and what it's been like to swap her London life for a pro training camp during this marathon build. 
You can also watch this episode on YouTube @5mileseasy. 
If you're enjoying the show, we would be very very grateful for a rating! 

Ep64: LONDON MARATHON SPECIAL - we hear from YOU!

With just a few weeks until race day, it’s all things London Marathon! In this special episode, we’re handing the mic over to YOU – sharing your stories, training experiences, and answering your marathon-related questions.
 
We also catch up on our own training blocks, dive into the highs and lows of marathon and ultra prep, and offer tips to help you crush those final weeks. Whether it’s your first marathon or your fiftieth, this one’s for you!
 
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