That's Runnable

It’s time for some Listener Questions! Tommy dives into eight great questions from listeners from how to structure quality sessions, to balancing strength with running volume, to preparing for the mental battle of an ultra. We also get into the frustration of wanting to do more but being held back by niggles and injuries, finding consistency, and what really matters in long-term training. A practical, honest episode packed with takeaways you can use on your next run.

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DECEMBER COACHING SLOTS OPEN NOW

Tommy's COACHING! New intake on the first Monday of every month!

All experience levels welcome! Become the STRONG, DURABLE and GROUNDED runner you know you should be :)

➡️ JOIN NOW! ⬅️ Click the link for more information, including Testimonials and FAQs!

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SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note. We would love to hear from you :)

Sign up to the That's Runnable Newsletter

Find out more about Tommy’s work here

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the podcast.

Sit down with Drew Jonkmans - ultra-endurance adventurer, mental-health advocate and a guy who refuses to let the plan define the story. His recent project, “Project Endure,” set out to run 1,000 miles from Land’s End to John O’Groats and then cycle the same route back, all in service of raising funds for two charities: Bigmoose (fast-access therapy for those in crisis) and BecomingX Foundation (life-skills for young people from disadvantaged backgrounds).

BUT, it didn’t go according to plan. The terrain, the weather, the body and mind all pushed in directions he hadn’t fully scripted. And that’s what made it beautiful. Because the story became less about “mission accomplished” and more about “mission evolving.”

Drew talks openly about what happens when goals falter, how running became his path back from a dark place, and why the real win is often in how we respond when things don’t go our way.

To donate to Drew’s challenge, go to:

https://www.projectendure.co.uk/

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SUMS: SUMS is out to elevate trail culture through specialty products and shared experiences, starting with performance run socks.

Get an extra pair when you buy two. Add three pairs to your cart and use the code “RUNNABLE”

Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

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SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note, we would love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Sarah Perry recently broke the Women’s World Record in the Backyard Ultra with 95 “yards” (that’s ~395 miles or roughly ~637 km) at Big’s Backyard Ultra. Tommy and Sarah have some light chat about running, exploring, and her experience becoming the World’s Top female Backyarder!

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TODAY’S SPONSOR: INOV8 is a renowned sports brand based in the mighty fells of the Lake District. They design innovative products that are light, fast and natural! Go and check out their running, hiking and gym gear and grab 15% off with the code "RUNNABLE"

Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

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SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note, we would love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Victoria Sekely is a New York based Physio Therapist and Running Coach. She’s the founder of Train Smart Run Strong, which provides running and strength training support for runners of all levels.

Victoria joins Tommy to talk about all things running - from the realities of creating content online to the sneaky elitism that stains parts of the running world. The two dive into what it means to stay authentic in an industry that often rewards appearances, how social media can both connect and divide runners, and why strength training remains one of the most underrated parts of the sport.

It’s an honest, thoughtful conversation between two coaches who care deeply about helping runners stay strong, grounded, and true to themselves.

Find out more about Victoria by following the links below:

Instagram: @trainsmartrunstrong

Website: trainsmartrunstrong.com

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Soar Running: If you’re looking for premium running kit, this is the place to go

Tommy's GROUP COACHING! ➡️ JOIN NOW! ⬅️ New intake Ever first Monday of the month! Click the link for more information, including FAQs!

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Tommy dives into the world of running wearables and asks the question: have they made us better runners, or just more distracted ones?

He explores how data can both empower and control us, the rise of Strava culture, and why intuition still matters more than metrics. A grounded, practical listen for runners who want to train smarter, not just more measured.

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INOV8 is a renowned sports brand based in the mighty fells of the Lake District. They design innovative products that are light, fast and natural! Go and check out their running, hiking and gym gear and grab 15% off with the code "RUNNABLE"

Tommy's GROUP COACHING! ➡️ JOIN NOW! ⬅️ New intake THIS MONDAY (3rd Nov) Click the link for more information, including FAQs!

Explore the rise of barefoot and minimal footwear: tracing how it began, what the research actually says, and where common sense fits in.

Tommy shares his own story of diving deep into the barefoot movement (yes, including the Altra phase) and how his perspective has evolved from obsession to balance. Backed by scientific studies and a healthy dose of realism, Tommy looks at why people who grow up barefoot tend to have stronger arches, wider feet, and fewer deformities, and what that means for the rest of us.

This episode isn’t about convincing you to throw away your shoes, it’s about rethinking your relationship with them. Through science, anecdotes, and reflection, Tommy invites listeners to reconnect with their feet, their movement, and ultimately, the ground beneath them.

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SUMS: SUMS is out to elevate trail culture through specialty products and shared experiences, starting with performance run socks.

Get an extra pair when you buy two. Add three pairs to your cart and use the code “RUNNABLE”

Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

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References:

1. “The Risks and Benefits of Running Barefoot or in Minimalist Shoes: A Systematic Review” — K. P. Perkins, W. J. Hanney, C. E. Rothschild (2014) Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4212355/ PMC+1
2. “The Biomechanical Differences Between Barefoot and Shod Distance Running: A Systematic Review and Preliminary Meta-Analysis” — (2013) Link: https://pubmed.ncbi.nlm.nih.gov/23996137/ PubMed+1
3. “Transitioning to Minimal Footwear: a Systematic Review of Methods, Injuries and Adaptation” — (2017) Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5602809/ PMC
4. “Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles” — (2019) Link: https://pubmed.ncbi.nlm.nih.gov/30113521/ PubMed+1
5. “Daily Activity in Minimal Footwear Increases Foot Strength” — (2021) Link: https://www.nature.com/articles/s41598-021-98070-0 Nature
6. “Minimalist School Shoes Improve Intrinsic Foot Muscle Size, Strength, Arch Integrity and Physical Function among Children” — (2024) Link: https://pubmed.ncbi.nlm.nih.gov/39087807/ PubMed+1
7. “The Effects of Minimalist Shoes on Plantar Intrinsic Foot Muscle Size and Strength: A Systematic Review” — (2023) Link: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-1908-8867?device=desktop&innerWidth=412&offsetWidth=412 Thieme+1
8. “Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance” — (2020) Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC7039038/ PMC
9. “The Re-emergence of the Minimal Running Shoe” — (2014) Link: https://www.jospt.org/doi/10.2519/jospt.2014.5521 JOSPT
10. “The Effect of Minimal Shoes on Arch Structure and Intrinsic Foot Muscle Strength” — (2014) Link: https://www.researchgate.net/publication/262017641_The_effect_of_minimal_shoes_on_arch_structure_and_intrinsic_foot_muscle_strength ResearchGate
11. “Does Barefoot Running Decrease the Risk of Injuries in Runners?” — (2017) Link: https://journals.lww.com/ebp/fulltext/2017/02000/does_barefoot_running_decrease_the_risk_of.11.aspx Lippincott Journals
12. “The Influence of Foot Muscles Exercises and Minimalist Shoes on Foot Muscle Activation and Morphology” — (2024) Link: https://www.nature.com/articles/s41598-024-67525-5

Coffee-fuelled catch-up with Tommy and Josh. In Show & Tell, Josh unpacks the Strava-vs-Garmin drama and the rise of ShareAura; Tommy counters with a love letter to the Kindle. We dig into systems, delegation, and getting Tommy’s creative machine into Notion. Then: how to train for trails in a city (treadmills, stair-steppers, quad strength), pairing strength with hard sessions, and whether foamy super-shoes are nuking tissue tolerance. We finish on pain journals and self-worth beyond results.

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Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

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SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note, We'd would love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Follow That's Runnable on Instagram: @thatsrunnable

Follow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

Follow Josh on Instagram: @joshlynott

Tommy breaks down how to build real confidence in the gym, especially for runners who often feel out of place there. He shares five practical steps to overcome intimidation, understand movements, and feel at home lifting weights. This episode reframes strength training as a vital tool for performance, health, and self-belief. Whether you’re new to the gym or returning after a break, Tommy’s advice will help you train smarter, and build real confidence.
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INOV8 is a renowned sports brand based in the mighty fells of the Lake District. They design innovative products that are light, fast and natural! Go and check out their running, hiking and gym gear and grab 15% off with the code "RUNNABLE"
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Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

That's Runnable Website: Find out more about That's Runnable and the Coaching Hub
_________

SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note, We'd would love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Follow That's Runnable on instagram @thatsrunnable

Follow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

Tommy explores the truth about rest days in running and life. He reveals why muscles grow in stillness, not in strain. Drawing on personal stories and practical coaching tips, Tommy challenges the myth that rest is weakness. Learn how recovery fuels progress, prevents injury, and restores both body and mind. Tune in for insight, inspiration, and a reminder that real strength begins with rest.

You are invited to recover smarter, not just train harder. For a deeper dive, check out these guides designed to help you build a sustainable running practice and master recovery:

➡️ ➡️ ➡️ FREE 5 Principles of Running Sustainably PDF ⬅️ ⬅️ ⬅️
➡️ ➡️ ➡️ FREE 3 Pillars of Recovery PDF ⬅️ ⬅️ ⬅️

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Tommy's GROUP COACHING! EXCLUSIVE 25% DISCOUNT (VALID UNTIL 6TH OCT or UNTIL SPOTS FILL UP) ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

That's Runnable Website: Find out more about That's Runnable and the Coaching Hub
_________

SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note. We'd love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Follow That's Runnable on instagram @thatsrunnable

Follow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

Tommy challenges the myth of a single athletic “prime” and reframes it as a practice, not just a performance peak. Drawing on stories of late-blooming ultra runners and the lived reality of training through setbacks, he argues that listeners may not be past their best - and that even if they are, what matters most is showing up. 

As always, this blends philosophy and practical coaching: running easy to build longevity, touching intensity wisely, lifting the big rocks in the gym, moving well through full ranges, eating like recovery matters, and treating rest as training. Tommy also explores how aging athletes often become kinder and find more joy once they loosen their grip on performance and tighten their grip on process.

You are invited to build “Prime 2.0” with sustainable habits and a lighter ego. For a deeper dive, he points to Episode 5—Five Principles of Running Sustainably - and the FREE PDF linked below!

➡️ ➡️ ➡️ FREE 5 Principles of Running Sustainably PDF ⬅️ ⬅️ ⬅️ 

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Tommy's GROUP COACHING! EXCLUSIVE 25% DISCOUNT (VALID UNTIL 6TH OCT or UNTIL SPOTS FILL UP) ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!

That's Runnable Website: Find out more about That's Runnable and the Coaching Hub

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INOV8 is a renowned sports brand based in the mighty fells of the Lake District. They design innovative products that are light, fast and natural!
Go and check out their running, hiking and gym gear and grab 15% off with the code "RUNNABLE"

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Dynamic Adventures: if you want to a Backyard-inspired race and get a taste of what it's like to run the same loop as many times as you can, and maybe even go for 24hrs, Dynamic Adventures are hosting a new event this September in Birmingham.
Use the code "RUNNABLE10" for a 10% Discount.

Lone Wolf South West (October)
Lone Wolf South East (March)

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SUBMIT A QUESTION: If you want to submit your own burning question, or a topic you think would be interesting to discuss on a future episode, record a short voice note, We'd would love to hear from you :)

Buy Me a Coffee ☕️: If you'd like to support Tommy directly and offer some small financial support, you can buy him a coffee ❤️

Find out more about Tommy here and sign up the That's Runnable Newsletter

Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.

Follow That's Runnable on instagram @thatsrunnable

Follow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt