UNTAPPED with Spencer Matthews

What does it actually take to get faster? For Olympic sprinter Daryll Neita, the answer isn't running further, it's running better.

Training five days a week in Florida, Daryll takes us inside the world of elite sprinting, from long winter sessions designed to build strength to the short, explosive work that creates speed. She also explains why sprinters rarely run more than 300–400m and why the gym can be just as important as the track.

For everyday runners, Daryll shares the simple principles that matter most: stay injury-free, make strength work explosive, master your drills and keep chipping away.

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If magnesium is so good for you, why doesn't everyone need it? Spencer Matthews and Oli Patrick get into one of the wellness world's most popular supplements and separate the genuine benefits from the hype.

They look at what magnesium could mean for sleep, recovery and running, why your diet might matter more than your supplement cupboard, and whether different forms really make a difference.
This episode is a closer look at whether magnesium is something every runner should be taking, or simply another supplement we’ve been told we need.

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It took Nick Bester two years to break 20 minutes for 5K. Another four to break 17. Then three more to break 15.

Thirteen years after running his first 3:17 marathon, Nick ran 2:19:45. There was no shortcut, just years of chasing the next small win and learning that hard work can take you a long way.

Nick shares what those years taught him about getting faster, handling seven failed attempts at sub-2:20, and why coming agonisingly close can keep you hungry. From fuelling to racing and everything in between, this is a conversation about playing the long game and remembering why we run.

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Should your period change the way you train? Or have we been overcomplicating it? Spencer Matthews, Oli Patrick and Dr Hazel Wallace unpack what female runners really need to know about hormones, performance and training.

They challenge the idea of rigid “cycle syncing”, explaining why the evidence isn't as clear-cut as social media suggests, and why being aware of your cycle may be more useful than changing your training around it.

Plus, they tackle one of the biggest risks facing female athletes: under-fuelling. From RED-S and lost periods to bone health and recovery, this is a practical guide to knowing when your hormones might be telling you something, and when you should simply keep showing up.

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William Goodge doesn't love every run, and that's exactly the point. The ultra-endurance athlete shares how embracing discomfort has taken him from a 2:47 marathon to running across entire countries.

William reveals the five-minute rule that gets him out the door, why consistency beats quick gains, and how running helped him channel grief after losing his mum.

Now, he's preparing for his biggest challenge yet: 50 marathons across 50 US states in just 24 days.

Mission America: William Goodge will run 50 marathons across all 50 US states in just 24 days, attempting to set a Guinness World Record while raising funds for Stand Up To Cancer in memory of his late mum, Amanda “Mandy” Goodge. Find out more about Mission America: https://missionamerica50.org/

Heights 👉 Get 20% off your first month of any subscription at https://highpfrmc.com/UT_Heights_YT and use untappedpod at checkout

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