This week on the UKRunChat Podcast, we’re joined by comedian, writer and runner Paul Tonkinson.

Paul’s new book, Running Through Sand [https://www.bloomsbury.com/uk/running-through-sand-9781399404013/], follows his attempt to complete the legendary Marathon des Sables, a 250km self-sufficient ultramarathon across the Sahara Desert.

But this conversation goes far beyond the race itself.

We talk about:

 * ageing as a runner
 * adapting to physical changes
 * losing competitiveness
 * DNFs and setbacks
 * why we seek difficult challenges later in life
 * running as emotional processing
 * the psychology of ultras
 * simplicity, presence and life in the desert
 * how running changes over decades

Paul also shares:

 * how a freak accident with dogs derailed his first MDS attempt
 * lessons from his DNF at Race to the Stones
 * why ultras are “75% mental”
 * the emotional impact of Marathon des Sables
 * why he now sees running less as competition and more as adventure

Whether you’re training for an ultra, navigating changes in your running as you get older, or simply trying to hold onto the joy of movement, this is a thoughtful and surprisingly philosophical conversation about what running gives us.

You can also hear Paul on the Running Commentary [https://open.spotify.com/show/5AkJrgUiLiKRnGX7oN9C81] podcast.

Follow Paul on Instagram [https://www.instagram.com/paultonkinson_/]

Follow Bloomsbury Outdoors [https://www.instagram.com/bloomsburyoutdoors/] on Instagram

Paul Tonkinson: Running Through Sand, Ageing & Why We Need To Do Hard Things

What if the secret to running stronger, longer and staying injury-free isn’t another hard workout, but walking?

In this episode of the UK RunChat Podcast, Michelle speaks with Dr. Courtney Conley, foot and gait specialist, founder of Gait Happens, and co-author of Walk: Your Life Depends On It — about why walking could be one of the most powerful tools runners are overlooking.

From foot strength and running longevity to shoe design, recovery and gait mechanics, this conversation is packed with practical advice that could completely change the way you think about movement.

You’ll learn:

 * Why runners still need to walk, even if you already train regularly
 * How “movement snacks” can improve recovery and reduce injury risk
 * What modern running shoes might be doing to your feet
 * Why foot strength matters more than most runners realise
 * How walking pace affects health, fitness and longevity
 * Whether pronation is really something to “fix”
 * How to build stronger, healthier feet without giving up running
 * Why walking could help you keep running for decades to come

If you’ve ever struggled with niggles, foot pain, recurring injuries or simply want to keep enjoying running as you get older, this episode is full of fascinating insights and simple takeaways you can start using straight away.

🎧 Listen now and discover why walking first might help you run forever.

Here's the link Dr Conley refers to about how foot strength is linked to the pelvic floor: https://youtu.be/Dx9_1CJuSyA?si=Eo7_fdfnW9jibUOB

Follow Dr Courtney on Instagram [https://www.instagram.com/drcourtneyconley/]

Why Runners Need to Walk More | Dr. Courtney Conley

This week on the UKRunChat Podcast, we’re joined by award-winning writer, director and poet P Burton-Morgan, ahead of their UK tour of Running Commentary, a unique solo show blending stand-up, poetry, and real-life running experiences.

After over a decade without exercise, P returned to running in their 40s during a period of major life change. What began as a way to cope quickly became something much bigger, leading to running club friendships, unexpectedly fast race times, and over 150 poems inspired by running.

In this episode, we explore:

 * How running became a lifeline during a difficult chapter of life
 * Discovering speed and confidence later in life
 * The power of running communities and connection
 * Training for the London Marathon (and writing about it in real time)
 * Turning lived experience into poetry and performance
 * Why running brings out both the best - and the most honest - parts of ourselves

Plus—listen out for exclusive live poetry readings throughout the episode, including:

 * A moving reflection on P’s first 5K race
 * A raw and emotional piece about marathon training and self-doubt
 * And a cheeky, humorous poem that might not be just about running

Whether you’re a runner, a creative, or simply someone navigating change, this episode is a powerful reminder of how movement and storytelling can transform your life.

🎭 Find tour dates for Running Commentary:
https://www.mettatheatre.co.uk/running-commentary

Running Commentary: Poetry, Running & Reinvention with P Burton-Morgan

Dejon Noel-Williams: Running, Mental Health & the London Marathon

In this episode of the UKRunChat Podcast, we chat to Dejon Noel-Williams—personal trainer, reality TV personality, and founder of London run club Vibe Tribe—as he prepares to take on his first marathon.

Dejon shares how running went from being a “punishment” during his football career to becoming a powerful tool for coping with grief and loneliness while living abroad. That experience ultimately inspired him to create Vibe Tribe, a welcoming and inclusive run community built on connection, support, and “0% ego, 100% vibes.”

We also dive into his marathon training journey, including adapting to barefoot-style running, balancing a busy schedule, and why he’s choosing to run for experience over time. Plus, he opens up about mental health, handling public scrutiny, and why movement is such a powerful force for change.

We chat about

 * Dejon’s journey from football to running
 * How grief and isolation in Spain led him to running
 * The power of community and connection through Vibe Tribe
 * Building an inclusive run club (“no ego, just vibes”)
 * Training for the London Marathon in barefoot shoes
 * Fuel strategy: Precision Fuel & electrolytes
 * Marathon mindset: choosing joy over pressure
 * Supporting Sports in Mind
 * Running and mental health
 * Advice for first-time marathon runners

Follow Dejon on Instagram [https://www.instagram.com/dejonnoelwilliams/] & TikTok [https://www.tiktok.com/@dejonnoelwilliams] & Vibe Tribe Run Club [https://www.instagram.com/vibetriberunclub/]

Dejon Noel-Williams: Running, Mental Health & the London Marathon

In this episode of the UKRunChat Podcast, Michelle is joined by James Hunter, who is nearing the finish line of his incredible “Mission 40” challenge.

To mark turning 40, James set out to complete 40 endurance events in 12 months, including marathons, half marathons, trail races, cycling and hiking, all while raising money for RUHX, the official NHS charity of Bath’s Royal United Hospital.

With 34 events already completed, James shares what the journey has really looked like so far. From the moment the idea first took shape, to the reality of balancing training, life and recovery, this conversation explores the highs, the tough days, and the lessons learned along the way.

We dive into James’ personal connection to RUHX and why this challenge means so much to him, before reflecting on some of his standout moments, from favourite events to the experiences that have stayed with him most.

James also opens up about the harder side of the challenge, including the moments that tested him and what helped him keep going when things felt tough.

Looking ahead, we talk about the final stretch of Mission 40, including a busy run of events and a big finish with back-to-back marathons in Brighton and Manchester.

This is a powerful and honest conversation about consistency, resilience, and the impact that running can have, not just physically, but personally too.

We cover:

 * The story behind Mission 40
 * James’ connection to RUHX and why he chose to support the charity
 * Favourite events and standout moments from the challenge
 * The toughest days and how he got through them
 * What goes on behind the scenes of a year-long endurance challenge
 * Lessons learned and how the journey has changed him
 * The final events and what’s planned for the finish line

You can follow James on Instagram @james_t_hunter [https://www.instagram.com/james_t_hunter/] and support his Mission 40 fundraiser here: https://www.justgiving.com/page/james-mission40 

Mission 40: James Hunter

In this episode of the UKRunChat Podcast, Michelle speaks to Aaron Sharples about his ambitious project, El Camino Español, a 1,600km run along the entire east coast of Spain.

Starting in Portbou near the French border and finishing in La Línea at the gateway to Gibraltar, Aaron plans to complete the route in just 28 days, averaging around 80km a day. The challenge could set a Fastest Known Time and potentially be a world first.

But this isn’t just about distance or speed. Aaron shares how his running journey began during the COVID-19 pandemic, how movement helped him through a difficult period of grief, and how his mindset has evolved from running through trauma to running with purpose.

We explore the logistics of the challenge, the importance of mindset and recovery, and how Aaron plans to connect with communities along the route, using movement as a tool for empowerment and connection.

In this episode, we cover:

 * How Aaron went from non-runner to endurance athlete in 5 years
 * The story behind El Camino Español
 * What running 80km a day will involve
 * Mindset, resilience, and learning from failure
 * The role of journaling, meditation, and recovery
 * Building community through movement
 * Supporting charities including Healthier Heroes

Follow Aaron:

 * Instagram: @MakeBoldChoices [https://www.instagram.com/makeboldchoices_/] & @aaron__sharples__ [https://www.instagram.com/aaron__sharples__/]
 * Website: https://givestar.io/gs/el-camino-espanyol

El Camino Español: Aaron Sharples’ 1,600km Coastline Challenge

In this episode of the UKRunChat podcast, Michelle speaks with Lia Fyles, the driving force behind the London Landmarks Half Marathon.

What started as a fundraising challenge for Tommy's has grown into a 20,000-runner event that celebrates London’s history, community, and charitable spirit while raising millions for good causes.

Lia shares how the event came to life, the challenges of closing central London, and why the race has become such a sought-after experience for runners.

We chat about:

 * How the idea for the London Landmarks Half Marathon was born
 * Turning a fundraising goal into a major national event
 * The challenges of organising a race through central London
 * What makes the route unique, from iconic landmarks to hidden gems
 * The role of charity in shaping the event’s identity
 * Behind-the-scenes insights from race day
 * Challenges facing race organisers today
 * Why the event resonates so strongly with runners
 * What the future holds for the race
 * Reversing the race route due to a military ceremony

Links & Info

 * Pre-register for next year’s ballot via the official LLHM website: https://llhm.co.uk/



The Story Behind the London Landmarks Half Marathon with Lia

In this episode of the UKRunChat Podcast, we’re joined by returning guest Dr Juliet McGrattan to talk about her new book, The Runner’s Guide to Menopause [https://www.bloomsbury.com/uk/runners-guide-to-menopause-9781399423854/].

Menopause is something every woman will experience, yet many runners feel unprepared for how it can affect their training, performance, and motivation. Juliet shares expert insight — alongside her own lived experience — to help runners better understand what’s happening in their bodies and how to adapt.

We discuss:

 * What menopause, perimenopause, and post-menopause actually mean
 * Common symptoms that affect runners (and why they’re often misunderstood)
 * Why running can suddenly feel harder — and what’s happening physiologically
 * The impact of menopause on sleep, recovery, and energy levels
 * How running can actually help manage symptoms
 * Training adjustments, including the importance of strength work and speed sessions
 * Bone health, injury risk, and long-term wellbeing
 * The role of HRT and when to speak to a GP
 * Why this stage of life might be the most important time to keep running

This episode is for anyone navigating menopause, approaching it, or supporting others, including coaches who want to better understand how to support female runners.

Follow Juliet [https://www.instagram.com/drjulietmcgrattan/]

Juliet McGrattan | Running Through Menopause: What Every Runner Needs to Know

What happens when someone who only started running a year ago decides to run 100 marathons in 100 days?

In this episode of the UKRunChat Podcast, Michelle speaks with Hannah Cox, the founder of the Better Business Network and the woman behind Project Salt Run — a world-first endurance challenge running the length of India’s historic Inland Customs Line.

Over 100 days Hannah covered 4,224 kilometres, completing 75 marathons and 23 ultramarathons across 11 Indian states.

But this story isn’t about elite performance.

It’s about perseverance, purpose, and people power.

Running through extreme heat, pollution, illness and injury, Hannah and her small support team followed a forgotten colonial boundary once used to enforce the salt tax — transforming it into a route of connection, community and climate action.

Along the way they were welcomed into homes, fed by strangers, and supported by a growing global community of people who believed in the mission.

Project Salt Run has already raised £90,000 for charities working for people and the planet, with a long-term goal of raising £1 million.

In this episode we talk about:

 * How Hannah went from beginner runner to 100 marathons
 * The story behind the historic Inland Customs Line
 * The toughest physical and mental moments on the road
 * The power of community and kindness
 * Why ordinary people still have the power to create change

Donate to the campaign
https://givestar.io/gs/project-salt-run

Website
www.projectsaltrun.com [http://www.projectsaltrun.com/]

Follow the journey
Instagram / TikTok / Facebook: @projectsaltrun [https://www.instagram.com/projectsaltrun/]

100 Marathons in 100 Days Across India | Hannah Cox and Project Salt Run

Breathing is something every runner does thousands of times on every run — yet it’s something most of us never think about.

In this episode of the UKRunChat Podcast, Michelle speaks with breathing coach and former professional rugby player David 'Jacko' Jackson about how improving the way we breathe can impact running efficiency, mobility, and performance.

After a serious brain injury ended his rugby career, Jacko began exploring breathing as a tool for improving brain health and regulating the nervous system. That journey eventually led him to become a Master Oxygen Advantage coach and write his new book, Breathe Smarter Run Stronger.

In this conversation, we explore how breathing mechanics affect everything from running economy and perceived effort to hip mobility and race-day nerves.

What We Cover

 * Why breathing is often overlooked in running training
 * The difference between how elite runners breathe vs amateur runners
 * When nose breathing can improve running efficiency
 * Why mouth breathing isn’t always the enemy
 * The surprising connection between breathing mechanics and hip tightness
 * Why tongue posture affects breathing and airway function
 * How breathing rate affects perceived effort during a run
 * Building carbon dioxide tolerance to improve endurance
 * Using breathing strategies to stay relaxed during races
 * Jacko’s ambitious Mission IN-possible challenge to run 200 marathons in 100 days

Jacko’s book Breathe Smarter Run Stronger [https://www.bloomsbury.com/uk/breathe-smarter-run-stronger-9781399423113/] is available now.  Published March 12th 2026.

Follow @bloomsburyoutdoors [https://www.instagram.com/bloomsburyoutdoors/]

Follow Jacko on @thebreathrunningcoach [https://www.instagram.com/thebreathrunningcoach/]

How Breathing Can Make You a Better Runner | David “Jacko” Jackson

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