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

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

In this episode we are joined by a true force in the world of endurance sport, Gerda Steyn.

Gerda started her running career later than many after leaving the corporate world and quickly rising to become one of the most accomplished athletes in the sport.

With three Comrades Marathon victories, including record breaking performance on both the up and down runs, as well as five wins at Two Oceans Ultra Marathon, Gerda has cemented her place as a national hero in South African distance running.

But her achievements don’t stop at ultras. In 2024, Gerda achieved the seemingly impossible—winning Two Oceans in April, taking her third Comrades title in June, competing in the marathon at the Paris Olympics, and finishing her year with a strong performance at the Valencia Marathon. We’ll be unpacking how she managed such an incredible schedule, what drives her success across distances, and how she balances the physical and mental demands of being a professional distance athlete.

Follow us on Instagram and YouTube: @5MilesEasy