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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Mary McCarthy isn't just a content creator who runs, she's putting down 60-mile weeks and running elite-level times without a professional setup.

In this episode, she explains why she runs her easy days genuinely slow, treats the first 30K of a marathon as a warm-up before racing the final 12, and why your Strava heart rate zones are probably lying to you.

She talks about fueling like her male training partners because under-eating is a direct route to injury, shares the brilliant story of overtaking her ex-boyfriend in the final 200 meters at Valencia without him even knowing, and addresses the criticism that comes with being a content creator running serious mileage.

Her message to the critics: you can't judge someone's training from the outside, the same way you wouldn't judge someone else's relationship.

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Are athletes born or built? This episode dives into the nature vs. nurture debate, exploring why the Human Genome Project proved there's no single gene for speed or disease, and why 99.1% of our DNA is identical.

We break down how genes like ACTN3 can give elite athletes a head start in muscle repair and VO2 max, but never guarantee greatness. Through epigenetics, we reveal how your lifestyle and environment are the real switches, using Spencer's own journey from alcohol abuse to elite marathon runner as proof.

The bottom line: for the average person, consistency beats genetics every time. Your DNA only becomes the deciding factor at the very top. Who you choose to be matters more than what you were born with.

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You might not expect it, but Harry Judd is a seriously committed runner - and in this episode, he proves it. From marathons to intense speed work, he shares the strategies, training quirks, and passion that drive him to improve.

We dig into pacing, fueling, and the science behind his runs, giving fellow runners a peek into a mindset that’s equal parts nerdy, disciplined, and infectious. Perfect for anyone who loves geeking out on running performance and training secrets.

Harry will be playing Coach Bolton in Disney’s High School Musical at Troubadour Wembley Park Theatre from 12 October 2026. Tickets on sale now

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