#11 - How to Train for a Marathon: Part 1 - Building Your Plan

In this episode, Tommy answers questions submitted by listeners. Topics range from Barefoot shoes, Nasal Breathing, Cramping and warming up, motivation vs discipline, balancing training with a busy work schedule, how to stay positive during injury, and more... ----- 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 – all things I like! I’ve been wearing – and loving – their shoes for a few months and now I'm stoked to have them onboard.Go check out their running, hiking and gym gear and grab 15% off with the code "RUNNABLE"-----RacesDevil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!Dynamic Adventures: if you want to try your own 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 2 races next year. Use the code "RUNNABLE10" for a 10% Discount.Lone Wolf South East (March)Lone Wolf South West (October)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, Tommy 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 NewsletterBe sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.Follow Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

In this second Part of How to Train for a Marathon, Tommy tackles the times we need to adapt our training. He talks about how to execute on your plan whilst considering the reality of inevitable challenges and setbacks. What's covered:What does good execution look like?How to Adapt Your training planDealing with Setbacks Mindset tips : how to show up consistently Attitudes to maintain----Devil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, Tommy would love to hear from you :)Buy Me a Coffee ☕️: If you'd like to support Tommy and offer some small financial support, you can buy him a coffee or join as a member to get exclusive updates and gain access to dedicated time to discuss your own running goals. ❤️Find out more about Tommy here and sign up the That's Runnable NewsletterBe sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.Follow Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

In this - the first of two parts - Tommy gives an introduction and overview to building your own Marathon Training Plan. Knowing even the basics of putting a training plan together is a powerful tool, even when working with a coach, using a prewritten plan, or using a training app. No coach, plan or app knows you as well as you do and every athlete should be the master of their own training. By being intimately involved in building your training plan, knowing what's in it and why, you’ll be able to make more informed decisions about how to adapt your training plan when you need to.What's covered:How Long Should you Train for a Marathon?Key Workouts and How to Execute themPeriodisation: The Building Blocks of Marathon TrainingThe Importance of Variety Additional Elements to Include in your plan (Strength Training, Nutrition, Rest Days, Cross training)----Devil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, Tommy would love to hear from you :)Buy Me a Coffee ☕️: If you'd like to support Tommy and offer some small financial support, you can buy him a coffee or join as a member to get exclusive updates and gain access to dedicated time to discuss your own running goals. ❤️Find out more about Tommy here and sign up the That's Runnable NewsletterBe sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast.Follow Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

City streets or mountain peaks—where do you draw the line?In a special crossover episode with the BORDERLANDS podcast, Tommy sits down with Josh to tackle the joys and challenges of being a trail runner in the heart of the city. From finding green spaces among the grey to repeating the same hill 20 times for hill training, we’re diving into the balancing act of urban life and trail dreams. Don’t miss this one—it’s where the pavement meets the path.Thanks so much for listening!BORDERLANDSGo and check out the BORDERLANDS Podcast and dive into more than 100 Episodes of ultra running chat.BORDERLANDS Website Wylder App - Find people to run with using the Wylder AppOpen Range Races - Get involved with Races in the foothills of Salt Lake Follow BORDERLANDS on Instagram: @runborderlandsDevil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, Tommy would love to hear from you :)Buy Me a Coffee: If you'd like to support Tommy and offer some small financial support, you can buy him a coffee or join as a member to get exclusive updates and gain access to dedicated time to discuss your own running goals. ❤️Find out more about Tommy here (the only link you need)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 Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

High Volume training is one of the most fundamental concepts in running, often overshadowed by flashy speed sessions or high-intensity intervals. But here’s the secret: most great endurance athletes build their fitness on a solid foundation of miles—lots and lots of them.In this Episode, we’ll dive into what high-volume training means, why it’s critical for endurance improvement, and how you can incorporate it into your routine safely. Whether you’re aiming for your first marathon, an ultramarathon, or simply becoming a more resilient runner, embracing higher mileage can unlock new levels of performance and satisfaction.Tommy covers:1. What Does "High Volume" Really Mean?2. The Science Behind High Volume3. Benefits of High Volume Training4. How to Implement High Volume Safely5. Common Pitfalls to Avoid6. Case Studies & Anecdotes7. Adapting High Volume to Your GoalsDevil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, Tommy would love to hear from you :)Buy Me a Coffee: If you'd like to support Tommy and offer some small financial support, you can buy him a coffee or join as a member to get exclusive updates and gain access to dedicated time to discuss your own running goals. ❤️Find out more about Tommy here (the only link you need)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 Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

What if you aimed for a running goal that seems beyond your current reach? How could that transform your journey?In this episode, Tommy discusses the importance and power of dreaming BIG and setting big goals! He goes through:The Power of Dreaming BigA Strategic Approach to Achieving Big Goals Overcoming Setbacks and Building ResilienceThe Role of Self-Belief and Community SupportThe Ripple Effect of Setting Big Goals Practical Tips for Setting and Achieving Big Goals The Transformative Power of DREAMING BIGDevil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, Tommy would love to hear from you :)Buy Me a Coffee: If you'd like to support Tommy and offer some small financial support, you can buy him a coffee or join as a member to get exclusive updates and gain access to dedicated time to discuss your own running goals. ❤️ Find out more about Tommy here (the only link you need)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 Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

We can all fall into the trap of associating our self-worth with the outcomes of our running goals. In this Episode, Tommy talks about the risks closely attaching your self-worth to the goals we set ourselves. He covers:Intro: The Allure of Goal-Oriented Self Worth1. The Trap of Goal-Oriented Identity2. Emotional and Psychological Risks3. Physical Risks from Overtraining and Burnout4. Why Self-Worth Needs a Broader Foundation5. Healthy Goal-Setting Tips6. You are so much more than your running achievementsDevil's Gulch: find out more about the race that promises to be Tommy's first 100 miler attempt. With a 10% discount using the code "TOMMY" at checkout, you can join the fun and get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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, click the link here and record a short voicenote, Tommy would love to hear from you :)Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode to support the Podcast. Find out more about Tommy here (the only link you need)Follow Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

Last week, Tommy participated in, and won, Dynamic Adventures' 24hr race, Lone Wolf, down in Haldon Forest, Exeter. In this Episode, Tommy recounts his experience of the race and talks through his race strategy, nutrition, gear, and recaps his experience. There are listener questions at the end on pushing through the discomfort during races, dealing with aches and pains and the difference between pain and injury, The Barkley Marathons, what sort of volume one should be doing in prep for a Marathon, and the future plans for That's Runnable races. SUBMIT A QUESTION: If you want to submit your own question or topic, click here to record your own short voice clip and it'll be used on a future episode. Find out more about Tommy here (the only link you need)Follow Tommy on:Instagram - @tommyrunptTikTok - @tommyrunptIf you've enjoyed this Episode, please feel free to leave a rating or review, and follow/subscribe to the podcast to show your support and be updated when future episodes are released :)

You may have fallen in love with running and want it to be part of your life for as long as possible. In this episode, Tommy breaks down his 5 Key Principles of Running Sustainably. They are:1. Take it easy, but go hard sometimes2. Build slowly3. Strength train4. Focus on form4. Have funThe Five Principles of Running Sustainably combines the joy of movement with long-term health and performance goals. It outlines five fundamental principles to achieve just that: balancing intensity, gradual progression, incorporating strength training, perfecting form, and, importantly, ensuring enjoyment throughout the journey. It's an holistic approach that champions listening to your body, embracing varied workouts, and fostering a deep love for running, all aimed at cultivating a sustainable and fulfilling running practice.REFERENCES:- Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis- Strength training: Get stronger, leaner, healthier - Mayo Clinic- Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association- A Model for World-Class 10,000 m Running Performances: Strategy and OptimizationAdditional Reading:- Strength Training for Longevity: How Just 30-60 Minutes per Week Can Lower Death Risk by Over 10%- How and why resistance training is imperative for older adults- 10 Strength Training Tips That Will Get You Running Like A ProSUBMIT A QUESTION: If you'd like to submit a question to be discussed on a future episode, please go ahead and follow this link and record your own :)Find out more about Tommy here (the only link you need) Follow Tommy on:Instagram: @tommyrunptTikTok: @tommyrunpt

Diving deeply into the topic of Comparison in running, Tommy runs through some fundamental considerations to make when dealing with and managing comparison. 1. The Nature of Comparison2. The Double-Edged Sword of Comparison3. Why Comparison is Often Misleading4. Embracing Your Own Journey5. Practical Tips to Break the Comparison Cycle6. The Growth Mindset Approach to ComparisonWe then have a Q&A section to finish, with questions from Joff, Jess, Harry, and Andy on Motivation, DNFs, sustainable ramping and more...SUBMIT A QUESTION: If you'd like to submit a question of your own, or share something to possibly feature in a future episode, follow this link and submit a short voice clip, we'd love to hear from you.If you enjoy the Episode and want to support the Podcast, feel free to leave a rating or review and be sure to follow/subscribe so you don't miss the next one. :) Thanks for listening!Find out more about Tommy here (the only link you need)Follow Tommy on:Instagram (@tommyrunpt)TikTok (@tommyrunpt)