5 Miles Easy

• 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

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• 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  

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• 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! 

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• 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

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• 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

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