5 Miles Easy

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!
 
Follow us on Instagram & YouTube: @5mileseasy

Ep63: Paul Ward - How Running Crews are Revolutionising Running

Paul Ward is the visionary behind The Nine Four, a groundbreaking running crew that has redefined the running culture in Cape Town. Paul’s journey began with a bold mission: to break down the social and racial barriers that once divided communities. At a time when people of different skin colours were rarely seen running or socialising together, Paul founded The Nine Four—a crew that has grown into a powerful symbol of unity and inclusivity.
With just 30 members, The Nine Four isn’t just about running—it’s about creating a space where diverse individuals come together to connect, share experiences, and celebrate their love for movement. 
In this conversation, we dive deep into Paul’s personal journey, the evolution of The Nine Four, and the impact of creating a space that celebrates togetherness, inclusivity, and breaking barriers.
This is an inspiring story of how running became a catalyst for change and connection in Cape Town, and how a small crew is helping reshape a community, one step at a time.
 
Follow The Nine Four: @theninefour
Follow Paul: @wardgeous
 
Follow us on Instagram and YouTube: @5mileseasy
 

Ep62: The Sixth Mile - Marathon Series

In the first of our marathon special episodes, we dive into our top training tips and answer your marathon training related quandaries. 
 
We’re also joined on the sofa by our new 5ME producer, Georgie, who will also be running London marathon this year! With 8 weeks to go until race day for Georgie and Rose and just 5 weeks to go for Steph, we chat through the highs, lows and learnings from our training over the last few weeks, including battling flu, freezing temperatures and a very very long run. 
Follow us on Instagram and YouTube @5MilesEasy and if you're enjoying the show, we would hugely appreciate a lovely rating! 

Ep61: Fi Pascall - Life As A Pro Trail Runner

How do you prepare for races that last hours and hours? Does sleep deprivation affect you running through the night? Does being a professional trail runner provide a sustainable full-time income?
In this episode we are joined by GB ultra runner, Fi Pascall. Fi runs for Salomon, whilst also working as a strength coach and Pilates instructor, living and training in the stunning Quantock Hills of Somerset. But that’s not all – Fi and her husband, Matt, have just launched Trail Retreats, all inclusive trail running weekends in the heart of nature, just 2 hours from London.
Having always been active, Fi’s journey as a pro ultra runner began with the legendary Bob Graham Round in the Lake District, sparking further curiosity about where she could go with the sport. We delve into what goes into preparing for ultra trail races, what it’s like to be running on no sleep and what it is about trail running that’s attracting everyone to the scene!
If you would like to book your Trail Retreats weekend away, use code '5miles20' for 20% off your trip at trailretreats.co.uk!
Follow Fi: @fipascall
Follow Trail Retreats: @trail.retreats
Follow us on Instagram & YouTube: @5mileseasy

Ep60: Pelvic Health Expert Emma Brockwell - The Reasons EVERYONE Should Train their Pelvic Floor

This is not just about pregnancy! 1 in 3 women are affected by pelvic floor dysfunction. Urinary leakage, urgency and even lower back pain may be signs that your pelvic floor could use some help! Top pelvic health specialist, Emma Brockwell, shares exactly what we should be doing to improve our pelvic floor health - and it's surprisingly simple. 
Pelvic floor issues can affect anyone, at any age, regardless of whether they’ve had children or not. Whether you’re a recreational runner, an elite athlete, or somewhere in between, your pelvic floor plays a huge role in your performance, recovery, and overall well-being.
It's a topic that should be on everyone's radar. Through Emma's incredible work with professional women’s football teams and contributions to the FIFA Female Health Project, she is playing a leading role in providing education about pelvic floor health and de-stigmatising pelvic floor disorders to achieve just that. 
Follow Emma on Instagram: @physiomumuk
Follow us on instagram & YouTube: @5mileseasy

Ep59: Gerda Steyn - Olympian & Ultra Legend

In this episode we are joined by a true force in the world of endurance sport, Gerda Steyn.
 
Gerda started her running career later than many after leaving the corporate world and quickly rising to become one of the most accomplished athletes in the sport.
 
With three Comrades Marathon victories, including record breaking performance on both the up and down runs, as well as five wins at Two Oceans Ultra Marathon, Gerda has cemented her place as a national hero in South African distance running.
 
But her achievements don’t stop at ultras. In 2024, Gerda achieved the seemingly impossible—winning Two Oceans in April, taking her third Comrades title in June, competing in the marathon at the Paris Olympics, and finishing her year with a strong performance at the Valencia Marathon. We’ll be unpacking how she managed such an incredible schedule, what drives her success across distances, and how she balances the physical and mental demands of being a professional distance athlete.
 
Follow us on Instagram and YouTube: @5MilesEasy 

Ep58: The Sixth Mile

WE'RE BACK! And we're kicking off the new season in Cape Town. Both of us are on training camp in South Africa working towards some exciting goals for 2025. We catch up on what races we're aiming for, 2025 goals and highlights from Cape Town. But it's not all been drama free on the trails...
Follow us on Instagram and YouTube: @5MilesEasy 
 

Ep57: Christmas Special!

We can hardly believe it, but that's a wrap on 5 Miles Easy for 2024! For our Christmas special, we're joined by no other than our long suffering partners, Charlie and Joe. We run through our highest highs, biggest fails, and most important learnings of 2024 as well as hearing about all the running (or not running) Charlie and Joe have been doing this year. Grab a mince pie and settle in for some festive fun! Follow us on Instagram @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating! Thanks to our sponsor of this episode:ENERTOR:The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout.Follow us on Instagram and Youtube @5mileseasy and if you’re enjoying the show, please do us a big favour by leaving us a lovely rating! Thanks to our sponsor of this episode:ENERTOR:The revolutionary running insole that absorbs 51% of the force of each foot strike. Designed for and with elite runners, Enertors not only protect you from injury but also boost your energy return, helping you run faster for longer, pain-free.Want to experience the Enertor difference? Try them out risk-free on their website with their 60-day money-back guarantee. And for our lucky listeners, you can get 15% off, using the code “5MILESEASY” at checkout. Hosted on Acast. See acast.com/privacy for more information.