The Sixth Mile is back! This episode was recorded just before Steph ran Valencia marathon - we go through how she was feeling right before the race, the mindset tactics that she planned to utilise and her race day goals.

And while Steph has been nailing marathon sessions, Rose has finally done some proper running and discusses what the build back has looked like. We also chat about our running highs, lows and learnings over the last 4 weeks and share some great listener running stories.

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Do we really need to warm up for a run? What's the most effective way to fix running injuries? Would a physio recommend super shoes?

Whether you're wanting to get faster, battling a niggle or just aiming to stay injury-free, specialist running physio, Aidan, has the answers.

We discuss:

- How to identify and prevent overuse injuries

- The most effective ways to recover from injury

- The difference between using weights for strength and weights for muscle gain

- What a warm up should look like

- Tips for maintaining and improving form

- The truth about biomechanics, and age-related changes for runners

🎙️ Available on Spotify, YouTube, and wherever you get your podcasts.

Follow us on Instagram: @5MilesEasy and if you're enjoying the show, please do a big favour and subscribe to our channel.

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How can a one minute breathwork practice boost performance and recovery? What's the science behind ice baths? And how can cold exposure and taking control of our breathing improve our overall health and wellbeing?

Aodhnait is a breathwork and cold exposure coach with a degree in neuroscience and expertise in the Wim Hof Method. We dive into the science behind breathwork and cold exposure and explore how these practices can enhance sporting performance, improve recovery, and boost overall health. Aodhnait has tonnes of tips on how to implement these practises into our daily lives and shares how just a couple of minutes practice can improve recovery, performance, focus and mental clarity.

If you're enjoying our conversations, please do us a big favour and leave us a rating on Spotify/Apple. You can also check out our YouTube channel @5MilesEasy.

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.

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