That's Runnable

Dr Chris Gunn is a Sport Psychologist who’s built his career on understanding why some athletes reach their potential and others don’t. He’s a Chartered Psychologist with the British Psychological Society, a Senior Lecturer in Psychology and a published researcher on self-control and motivation in endurance sport. His PhD focused on the “desire-goal conflict”, and he now works with runners, triathletes and cyclists across the UK.
In this episode, Tommy and Chris take apart the idea of “toughness” in ultra running. Chris explains why ignoring pain, thinking positive and gritting your teeth aren’t the answer, and why psychological flexibility is: noticing uncomfortable thoughts and feelings without letting them decide what you do next. They also cover living out your values in hard moments, tracking your “brain macros” in training, alter egos (meet Tough Knuckles), and how small wins build real confidence.

Want to pre-order Chris’s book? The Conflict: A Psychologist’s Guide to Endurance is out 1st December. UK listeners can pre-order here: https://www.chrisgunnpsychology.com/store/p/the-conflict-a-psychologists-guide-to-endurance. 
It’s also available internationally from 1st December.

Today’s Sponsor:

INOV8: Follow this link to get 15% OFF your next pair of trail shoes!

38% OFF THAT’S RUNNABLE COACHING HUB for 3 MONTHS! Build sustainable running habits that last a lifetime! ➡️ JOIN NOW! ⬅️ New intake every month!
SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 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 :)

Wobble: if you’re struggling with something personal right now but don’t want to go through the difficulty of therapy quite yet, why not try Wobble? Go to getwobble.co.uk/thatsrunnable for a discount and get a personalised video from a qualified Therapist within minutes.

FREE STUFF:
➡️ 5 KEY PRINCIPLES OF RUNNING SUSTAINABLY ⬅️ - A PDF on the most important fundamental principles of running in a way that prioritised longevity. Can you guess what they are?
➡️ FREE HOME WORKOUT ⬅️ - You won’t always have access to a gym. So, dedicating some time to do a bit of strength at home is a good idea.
➡️ INTRODUCTION TO STRENGTH TRAINING ⬅️ - A foundational introduction to strength training for runners. Normally reserved for Coaching Hub members.
Sign up to the That's Runnable Newsletter

Find out more about Tommy’s work here
Follow That's Runnable on Instagram: @thatsrunnable
Follow Tommy on Instagram: @tommyrunpt
SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 
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 :)

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

It’s race recap time. Join Tommy for a debrief on “Africa’s Toughest Foot Race” UltraX South Africa. 330km, 8000m, 6 stages, 6 days.

Today’s Sponsor:
INOV8: Follow this link to get 15% OFF

38% OFF THAT’S RUNNABLE COACHING HUB for 3 MONTHS! Build sustainable running habits that last a lifetime! ➡️ JOIN NOW! ⬅️ New intake every month!
SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 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 :)

FREE STUFF:
➡️ 5 KEY PRINCIPLES OF RUNNING SUSTAINABLY ⬅️ - A PDF on the most important fundamental principles of running in a way that prioritised longevity. Can you guess what they are?
➡️ FREE HOME WORKOUT ⬅️ - You won’t always have access to a gym. So, dedicating some time to do a bit of strength at home is a good idea.
➡️ INTRODUCTION TO STRENGTH TRAINING ⬅️ - A foundational introduction to strength training for runners. Normally reserved for Coaching Hub members.
Sign up to the That's Runnable Newsletter
Find out more about Tommy’s work here
Follow That's Runnable on Instagram: @thatsrunnable
Follow Tommy on Instagram: @tommyrunpt

SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 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 :)
Be sure to leave a rating/review and share the podcast with your mates if you've enjoyed this episode.

Tommy and Josh Lynott are back for episode 12 of That’s Notable.
Josh shares the story of Notes from France, his running and writing retreat at the foot of the Pyrenees. Tommy looks back on going under 29 hours at Nice Côte D’Azur by UTMB and gets ready for a six-day, 330km Ultra-X stage race.
The pair then ask why runners are turning marathon weekends into unofficial stage races, and whether people would still do it without social media. They also dig into “trends of outrage” online: why reacting fast seems to beat thinking for yourself, and why talking in person might be the fix.
Josh also met Eliud Kipchoge, and he shares what he learned about Kipchoge’s three daily journals, which “help him respect time.” Plus a safari hat, a self-portrait, and the case for doing more with a pen.
TODAY'S SPONSOR: WOBBLE
Advice from a qualified therapist within hours. First purchase only £7.49 for That’s Runnable listeners. Claim here
COACHING HUB
Join the Coaching Hub: 38% Off for 3 Months

NEW 1:1 Coaching Spaces Available with Tommy (as of 17th Oct)
Apply for 1:1 Coaching with Tommy

SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 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 :)

FREE STUFF:
➡️ 5 KEY PRINCIPLES OF RUNNING SUSTAINABLY ⬅️ - A PDF on the most important fundamental principles of running in a way that prioritised longevity. Can you guess what they are?
➡️ FREE HOME WORKOUT ⬅️ - You won’t always have access to a gym. So, dedicating some time to do a bit of strength at home is a good idea.
➡️ INTRODUCTION TO STRENGTH TRAINING ⬅️ - A foundational introduction to strength training for runners. Normally reserved for Coaching Hub members.
Sign up to the That's Runnable Newsletter

Find out more about Tommy’s work here
Follow That's Runnable on Instagram: @thatsrunnable
Follow Tommy on Instagram: @tommyrunpt

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

Two years of That’s Runnable! 🎉 To celebrate the podcast’s second birthday, we’re handing the mic over to you with a Q&A with Tommy covering 18 of your questions, from training and racing to kit and the odd curveball.
We get into advice for heavier runners and why load tolerance matters more than the number on the scales, how to become the best mountain runner you can be (hills, hills, hills… and systems, systems, systems), and what to focus on in the final weeks before your first 65K ultra. 
Plus: balancing running with other sports like ultimate frisbee, breaking in new shoes, alcohol and training, why 30-week plans need flexibility, Tommy’s top “apocalypse” strength exercises, making night running a strength, carrying your own nutrition vs. relying on aid stations, how to go sub-24 for 100 miles and more…
Thank you to everyone who’s listened, shared and sent questions over the last two years. Here’s to many more.
In this episode:
Heavy runners (4:28)
Lone Wolf prep & race nutrition (9:47)
How to be the best mountain runner you can be (16:15)
Eiger accommodation (Transylvania?!) (26:49)
First 65K ultra: what to focus on (28:05)
Mixing running with other sports (35:23)
Shoe choices & getting used to new shoes (42:58)
Alcohol & running (46:24)
Backyard ultra mindset (53:17)
Long training plans (1:01:04)
Best strength exercises for the fitness apocalypse (1:09:40)
Running at night (1:13:20)
Carrying nutrition vs. aid stations (1:18:46)
Running a sub-24hr 100 miler (1:23:24)
Going pro? (1:28:04)
Toenails & real runners 1:33:05)
More in the tank (1:34:01)
Today's Sponsor:
INOV8: Follow this link to get 15% OFF

38% OFF THAT’S RUNNABLE COACHING HUB for 3 MONTHS! Build sustainable running habits that last a lifetime! ➡️ JOIN NOW! ⬅️ New intake every month!
SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 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 :)

FREE STUFF:
➡️ 5 KEY PRINCIPLES OF RUNNING SUSTAINABLY ⬅️ - A PDF on the most important fundamental principles of running in a way that prioritised longevity. Can you guess what they are?
➡️ FREE HOME WORKOUT ⬅️ - You won’t always have access to a gym. So, dedicating some time to do a bit of strength at home is a good idea.
➡️ INTRODUCTION TO STRENGTH TRAINING ⬅️ - A foundational introduction to strength training for runners. Normally reserved for Coaching Hub members.
Sign up to the That's Runnable Newsletter

Find out more about Tommy’s work here
Follow That's Runnable on Instagram: @thatsrunnable
Follow Tommy on Instagram: @tommyrunpt
SUBMIT A QUESTION: Want to be featured in a future episode of That's Runnable? 
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 :)

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

What is That's Runnable?