Paul Ward is the visionary behind The Nine Four, a groundbreaking running crew that has redefined the running culture in Cape Town. Paul’s journey began with a bold mission: to break down the social and racial barriers that once divided communities. At a time when people of different skin colours were rarely seen running or socialising together, Paul founded The Nine Four—a crew that has grown into a powerful symbol of unity and inclusivity.

With just 30 members, The Nine Four isn’t just about running—it’s about creating a space where diverse individuals come together to connect, share experiences, and celebrate their love for movement.

In this conversation, we dive deep into Paul’s personal journey, the evolution of The Nine Four, and the impact of creating a space that celebrates togetherness, inclusivity, and breaking barriers.

This is an inspiring story of how running became a catalyst for change and connection in Cape Town, and how a small crew is helping reshape a community, one step at a time.

Follow The Nine Four: @theninefour

Follow Paul: @wardgeous

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In the first of our marathon special episodes, we dive into our top training tips and answer your marathon training related quandaries.

We’re also joined on the sofa by our new 5ME producer, Georgie, who will also be running London marathon this year! With 8 weeks to go until race day for Georgie and Rose and just 5 weeks to go for Steph, we chat through the highs, lows and learnings from our training over the last few weeks, including battling flu, freezing temperatures and a very very long run.

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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