What are the most common injuries runners get? How can you prevent and treat them?

Spencer and Oli break it all down on this week's episode of Extra Mile.

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The hardest part of running isn't the session itself, it's getting out the door. Two-time Olympic distance runner Andy Butchart shares the mindset and training principles that helped him reach the highest level of the sport.

He explains why consistency beats intensity, how building an aerobic base can unlock long-term performance, and why small daily wins are the key to becoming a better runner.

Discover why the biggest breakthroughs come from years of consistent work, not overnight success.

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Inflammation is essential for recovery and healing, but when it becomes chronic, it can quietly impact everything from your performance to your long-term health.

Oli Patrick and Spencer explain the difference between helpful acute inflammation and the chronic inflammation caused by modern lifestyle factors like ultra-processed foods, alcohol, stress and excess body fat.

Learn how nutrition, sleep and recovery can help reduce chronic inflammation, why ice baths aren't always the answer, and why, with inflammation, more isn't always better.

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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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