Big Boy Running Club founder Jordan Stanton believes running isn't just about getting fitter, it's about proving to yourself that you're capable of more than you thought. He explains why the biggest challenge for many larger runners isn't physical, but psychological, and how overcoming self-doubt is the first step towards lasting progress.

Jordan also reveals why most mainstream training plans fail bigger runners by ignoring one crucial factor: body weight. He shares why representation, community and healthy competition can be the difference between giving up and sticking with it, creating an environment where more people feel they truly belong.

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What does your HRV score actually mean—and can three glasses of wine really ruin your entire week? Spencer and Oli unpack Steven Bartlett’s viral comments, debate whether wearable data is making us healthier or more fragile, and explain what HRV really reveals about stress, recovery, sleep and performance - and how you should use it.

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The biggest mistake new runners make is going out too hard, too soon. Ultra-runner Jonny Davies explains why your first six months should be about building consistency rather than chasing speed, and how pushing through those difficult early weeks can set you up for long-term progress.

Jonny also shares the gear choices that helped him tackle a brutal 192K ultra, from why he swears by a wider toe box to the simple changes that can help you avoid blisters, lost toenails and unnecessary discomfort on long runs. He breaks down the running mechanics that matter most for staying injury-free. 

Learn why overstriding puts extra stress on your joints, how to improve the way you land, and the small adjustments that can help you run further, recover better and keep improving for years to come.

Jonny Davies recently completed in the "Race the Sun" challenge in partnership with Red Bull

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Why do some runners look like they’re floating, while others seem to fight every step? In this episode of Extra Mile, Spencer and Oli explain running economy and how you can move faster while using less energy. From VO2 max and biomechanics to speed work, strength training, form and mileage, they explore the simple changes that can help runners become smoother, more efficient and ultimately faster.

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Spencer goes through his running shoe bag, and his favourite options for a daily trainer, race day shoes, and trail runs.

We discuss the best Nike running shoes, the best options from Adidas, and weigh in on the Nike Alphafly vs. Adios Pro 4 debate...

Whether you're looking to run your first 5k or your next marathon this running shoe review should give you some guidance into what you buy next

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Professional golfer Charley Hull breaks the stereotype that golf is an old man’s sport, revealing how modern players are training like elite athletes.

Charley shares her obsession with running and threshold training, including 4:30am runs on tournament days. She explains how building a runner’s engine has improved her swing speed, recovery, and mental clarity on the course.

She also opens up about the extremes of tour life, from developing a heavy smoking habit during a stressful period to simultaneously chasing a sub-20-minute 5K. She reflects on quitting cold turkey through a high-stakes £10,000 bet filmed on the course, offering a rare look at the contradictions of elite performance.

Charley Hull will compete for her first major title at the 50th AIG Women's Open at Royal Lytham & St Annes from 29 July to 2 August, looking to go one better after finishing as runner-up in 2023 and 2025.

Tickets are available at www.aigwomensopen.com

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Does altitude training actually make you a better runner, or is it just for elites? Spencer and Ollie explore what really happens to your body at altitude, why "train low, sleep high" became the gold standard, and whether the benefits are worth chasing if you're an everyday runner.

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European Indoor silver medalist Holly Archer redefines what it actually means to be an "elite" athlete. Far from just medals and fast times, Holly breaks down the gruelling reality of juggling a demanding career with world-class training, an exhausting balancing act that leaves everyday athletes showing up to the start line under-fuelled and mentally drained compared to the pros.

In this conversation, Holly opens up about the devastating heartbreak of missing the Tokyo Olympics by a mere 0.02 seconds after months of total sacrifice. She explains how abandoning traditional training helped her run a six-minute marathon PB, proving that listening to your body can beat the perfect plan.

Holly also addresses the intense online backlash from her recent HYROX penalty controversy, sharing a raw look at how she used the marathon to rebuild her confidence, silence the internet critics, and prove exactly where she belongs.

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Spencer and Oli go deep on strength - why it’s become a big trend and essential training for top runners but also why it’s an indicator of overall health and longevity.

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What does it take to build strength and endurance at an elite level while facing chemotherapy?

European Kayaking Champion Eivind Vold joins us to share the training philosophy and extraordinary athletic engine that make him one of the most remarkable hybrid athletes around. Within a year of chemotherapy, he ran a 2:39 marathon and benched 162.5kg.

He explains how kayaking built elite strength and endurance at the same time, why cross country skiing became such a powerful aerobic base, and how he stayed focused after cancer diagnoses derailed Olympic dreams for both him and his brother. 

It is a remarkable conversation about resilience, performance and refusing to stop.

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Spencer and Oli break down the truth about carbs for runners: what carb loading actually does, why runners hit the wall, how glycogen fuels performance, and when gels really matter. They also explore zone two running, weight loss, gut training, and how everyday runners can build a healthier relationship with carbohydrates.

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