#61 - Should You Go Barefoot? The Truth About Minimal Footwear

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.---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!---References:“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“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“Transitioning to Minimal Footwear: a Systematic Review of Methods, Injuries and Adaptation” — (2017) Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC5602809/ PMC“Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles” — (2019) Link: https://pubmed.ncbi.nlm.nih.gov/30113521/ PubMed+1“Daily Activity in Minimal Footwear Increases Foot Strength” — (2021) Link: https://www.nature.com/articles/s41598-021-98070-0 Nature“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“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“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“The Re-emergence of the Minimal Running Shoe” — (2014) Link: https://www.jospt.org/doi/10.2519/jospt.2014.5521 JOSPT“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“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“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.---Tommy's GROUP COACHING! New intake on the first Monday of every month ➡️ JOIN NOW! ⬅️ Click the link for more information, including FAQs!---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 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 That's Runnable on Instagram: @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunptFollow 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._________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!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 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 That's Runnable on instagram @thatsrunnableFollow 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 ⬅️ ⬅️ ⬅️_________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 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 That's Runnable on instagram @thatsrunnableFollow 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 ⬅️ ⬅️ ⬅️ _________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-----------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"-----------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)---------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 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 That's Runnable on instagram @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

Tommy's made it to Hanoi, Vietnam. This episode is from his little balcony. He gives a short personal update before jumping into a Q&A with questions about Long runs, fuelling, hydration, supplements, dealing with fatigue and whether you need to lift heavy to improve bone density.-------Soar: This episode is sponsored by Soar. If you're looking for the highest quality running kit that money can buy, go to soarrunning.com---------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 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 That's Runnable on instagram @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

They're back for another Episode of That's Notable! Tommy’s moving out of London toward Vietnam via family, vans, and a stormy hut-to-hut in the Spanish Pyrenees that turned five friends into a proper team. Josh brings stories from Love Trails in Wales, a slow, sacred month in Madeira, and finally crossing Switzerland’s Hardergrat - fear, singing and all - plus the first prototype of his NOTES running musette. The lads dive into a messy, honest chat about social media’s pull, finding presence (with reference to Mark Boyle's book The Way Back), form cues that make running meditative, and why “wanting it less” can unlock better performances (see: Tom Evans at UTMB). Purpose, friendship, and feeling light over chasing numbers. Join the conversation!---------Tommy's GROUP COACHING! New intake every month! JOIN NOW!That's Runnable Website: Find out more about That's Runnable and the Coaching Hub-----------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"-----------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)---------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 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 That's Runnable on instagram @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunptFollow Josh on Instagram: @joshlynott

In this real and intimate episode, join Tommy by the campfire as he confesses something that may ring true in you. We can all too easily get caught up chasing recognition in our pursuits, especially in our running. Tommy breaks down three crucial questions we should all ask ourselves if we're to ensure we stay aligned to worthwhile reasons to run.------ COACHING! JOIN NOW Intake Monday 8th September.New intake the first Monday of every month! 

Tommy explores the three leading causes of running injuries and why they account for the majority of setbacks runners face. Drawing on both science and personal experience, he unpacks how training load errors, biomechanical weaknesses, and footwear or surface choices often lie at the root of pain and breakdowns. Along the way, he shares practical advice for avoiding these pitfalls and the deeper mindset shifts that can help runners approach injury prevention with patience and awareness.This episode also features a RunBiz segment with SUMS. Founder Ed Vickers discusses how the brand has stormed into the running space with the “unsung hero of every runner’s kit bag” - socks. SUMS is approaching the industry creatively, consciously, and with a focus on the running community.Go to sumsclub.co.uk to find out more-----------GROUP COACHING! New intake the first Monday of every month! JOIN NOW!That's Runnable Website: Find out more about That's Runnable and the Coaching Hub-----------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"-----------Devil's Gulch REGISTRATION is now OPEN for DG2026!With a 10% discount using the code "TOMMY" at checkout, you can get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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 Birmingham (September) NEW!!Lone Wolf South West (October)Lone Wolf South East (March)---------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 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 That's Runnable on instagram @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt

If you want to keep running in your life for a long time, you must approach it sustainably. In this episode, Tommy talks about "playing the long game" and keeping a healthy relationship with the sport as a key priority. Recorded from the trails of the French Pyrenees, Tommy breaks down the importance of a healthy and sustainable approach to running and avoiding falling for the trap of forgetting what's important. This episode also features a RunBiz segment. Tommy chats to Jeff Vierling (Co-Founder of Tailwind) about the founding story and how they support endurance athletes with simple and long lasting fuel.With the code "RUNNABLE", you can get a 10% discount on Tailwind Nutrition. -----------GROUP COACHING! Next intake 2nd September! JOIN NOW!That's Runnable Website: Find out more about That's Runnable and the Coaching Hub-----------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"-----------Devil's Gulch REGISTRATION is now OPEN for DG2026!With a 10% discount using the code "TOMMY" at checkout, you can get involved with a half marathon, 50 miler, or even the 100 miler beast that it is!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 Birmingham (September) NEW!!Lone Wolf South West (October)Lone Wolf South East (March)---------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 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 That's Runnable on instagram @thatsrunnableFollow Tommy on Instagram: @tommyrunpt & TikTok: @tommyrunpt