12 Months to Marathon

Send us Fan MailShould Runners Over 35 Take Supplements?Do runners actually need supplements, and do our needs change as we get older?In this episode of the 12 Months to Marathon Podcast, I look at some of the most commonly discussed supplements for runners over 35, including the four I currently use myself: magnesium, zinc, omega-3 and turmeric.We cover their potential benefits for recovery, muscle function, general health and training, while also looking at where the evidence is strong — and where some of the claims might be getting ahead of the science.I also discuss vitamin D and creatine, why they may be worth considering as we get older, and why blindly copying somebody else's supplement routine probably isn't the answer.Most importantly, supplements are exactly that: supplements.They can't replace good nutrition, adequate protein and carbohydrate, sensible training, strength work, recovery, and sleep.Before asking “What supplements should I take?”, there might be a better question:“What am I actually trying to improve?”🎧 Listen now on Spotify and Apple Podcasts.Support the show

Send us Fan MailYou’ve spent weeks or months training for a race. You cross the finish line, get the medal, celebrate the achievement… and then suddenly think: now what?That post-race lull is real, and I’ve experienced it myself — even after finally breaking three hours for the marathon after years of chasing it. In this episode, I talk about what happens mentally after a big race and why the build-up can sometimes feel more powerful than the achievement itself.I cover: Why feeling flat after a marathon or major goal is completely normal  Why you shouldn’t immediately rush to book your next race  The importance of actually processing and celebrating what you’ve achieved  How to decide what comes next without acting from disappointment or guilt  Why having another goal can help maintain momentum  How to avoid the cycle of racing, stopping completely and having to start again  Why your next challenge doesn’t necessarily need to be bigger — it could simply be different Whether you’ve just completed your first 5K, a marathon, an ultra or finally achieved a long-term PB, give yourself time to appreciate it.Then, when the dust has settled, ask yourself a simple question:What do I genuinely want to do next?Support the show

Send us Fan MailDo you spend more time comparing training plans than actually running?In this episode, I explore the Paradox of Choice and why having unlimited information, AI, YouTube videos and endless marathon plans may actually be holding you back.I discuss why runners often fall into analysis paralysis, why chasing certainty can stop progress, and why the runners who improve the most are usually the ones who stop searching for the perfect plan and simply start putting one into practice.I also share lessons from my own journey to running a sub-3 marathon, why experience will always teach you more than endless research, and how to avoid letting information become another form of procrastination.If you've ever found yourself comparing coaches, plans or training methods instead of getting out for your next run, this episode is for you.If you enjoy the podcast, please subscribe, leave a review on Spotify or Apple Podcasts, and share it with another runner who might need to hear this.Support the show

Send us Fan MailThe London Marathon ballot is tougher than ever, with 1.3 million applicants chasing a place and only a small percentage getting in. But does missing out mean you should put your marathon dream on hold?In this episode, I share my thoughts on the future of the marathon majors, London's move to a two-day event, and why so many runners are becoming frustrated with the ballot system. More importantly, I explain why there has never been a better time to look beyond the majors.I also recommend some of my favourite marathons from over 16 marathon finishes, including Manchester, Edinburgh, Chester, Paris, Loch Ness, Florence, Boston (UK) and the Great Welsh Marathon, discussing which are best for atmosphere, scenery or chasing a personal best.If you've been disappointed by the London ballot, this episode is your reminder that your marathon journey doesn't have to depend on one race.Subscribe, leave a review if you're enjoying the podcast, and join the free 12 Months to Marathon community for runners aged 35+.Support the show

Send us Fan MailWhat happens when you discover running later in life?In this episode, I sit down with presenter, ring announcer and event host Tom Campbell to talk about his running journey, mental health, and why getting back into running in your late 30s and early 40s can be genuinely life-changing.We discuss:🏃 Why Tom returned to running later in life 🧠 How running has helped his mental health and mindset 💪 Building confidence through challenging yourself 🏅 His experience of the Great North Run 🎤 Balancing a busy career with training ❤️ Why running is about so much more than pace and finish timesThis is an honest conversation about finding something that improves both your physical and mental wellbeing, proving it's never too late to start.Whether you're just beginning your running journey or looking for motivation to keep going, there's plenty to take away from this one.If you enjoy the episode, please leave a review, share it with a friend, and follow me on Instagram @12monthstomarathon.https://www.instagram.com/mrtomcampbell/ on Instagram  @mrtomcampbell YouTube: Tom is a regular presenter on the channel  https://www.youtube.com/@Cultaholic, where most people know him from. Support the show

Send us Fan MailCan running help you lose weight?The answer is yes... but probably not in the way most people think.In this episode, I draw on over 20 years of personal experience, my own 70lb weight loss journey, and 17 years of coaching people to lose weight and improve their fitness to explain where running fits into the bigger picture.You'll learn: Whether running is an effective tool for fat loss  Why exercise alone rarely solves the problem  The biggest mindset mistake people make about their weight  Why you should separate your identity from the number on the scales  The "bottomless pit" problem with using exercise to burn calories  Why marathon training and weight loss need careful balance  How to use running as part of a sustainable long-term lifestyle  The mindset shift that helps people lose weight—and keep it off Whether you're training for your first marathon, hoping to lose a few pounds, or simply want a healthier relationship with running and your body, this episode will help you take a more balanced approach.If you'd like support with your running or weight loss journey, you can find me on Instagram at @12monthstomarathon, or join my free running community via the link in my bio.Support the show

Send us Fan MailWhat if running could be about more than pace, PBs and race medals?In this episode, I sit down with Lucy Canham, founder of Run of a Kind Birmingham, a unique running community that combines running, local history, storytelling and exploration.Lucy shares how her love of running, travel and meeting people through her career as airline cabin crew led her to discover running tours around the world—and ultimately inspired her to create something similar in Birmingham.We discuss:• How running became part of Lucy's life from a young age • The running tours that inspired Run of a Kind • Why Birmingham has more to offer than many people realise • The power of community in running • How running can combat loneliness and build confidence • Lessons from building a business from scratch • Why so many people underestimate what they're capable of • The difference between running for enjoyment and running for performance • How travel, fitness and connection can come together through runningWhether you're a runner, a business owner, a traveller, or simply someone looking to connect with others, this conversation is a reminder that running can open doors to experiences far beyond fitness.You can find Lucy and Run of a Kind at:📍 https://www.runofakindbirmingham.com/  📍 Instagram: @runofakind.world 📍 Lucy's Instagram: @lucyrunstheworldEnjoy the episode. 🏃‍♀️🌍✨Based on Episode 102 interview with Lucy Canham, founder of Run of a Kind Birmingham.Support the show

Send us Fan MailWhat happens when you reach a point where enough is enough?In this episode, I’m joined by Mark Simpson, whose journey from 25 stone (350lbs / 159kg) to completing his first half-marathon is one of the most inspiring stories we've featured on the podcast. Mark opens up about decades of struggling with his weight, being diagnosed with Type 2 diabetes, the emotional impact of obesity, and the moment he decided to take control of his life.We discuss: How Mark lost over 12 stone (168lbs / 76kg)  The role weight loss medication played in his transformation  Why consistency matters more than perfection  The mental and emotional challenges of long-term weight loss  Building confidence after years of feeling trapped  Discovering running and completing his first 10K and half-marathon  Social media, accountability, and inspiring others  Men's mental health and the importance of talking openly  Why is it never too late to change your life This is an honest conversation about health, self-belief, resilience, and what's possible when you decide to give yourself one more chance.You can follow Mark's journey on Instagram:@shrinking_simmoIf you're over 35 and training for a race, or simply looking for support with your running, you can join our free running community via the link in my Instagram bio:@12monthstomarathonIf you enjoy the podcast, please leave a review and share it with another runner. It really helps us reach more people. Support the show

Send us Fan MailIn this special 100th episode of the podcast, I reflect on the biggest lessons I've learned from interviewing runners, marathoners, weight-loss success stories, world record holders, and everyday people who have achieved extraordinary things.From first-time 5Ks to marathon finish lines, one theme keeps appearing:You are capable of more than you think.I also share some personal thoughts on mental health, self-identity, and the stories we attach to our running.In this episode, we discuss:• The most important lesson from 100 podcast episodes • Why curiosity is often more powerful than confidence • The problem with comparing your journey to other runners • Why there is no "right" distance to run • How social media can distort what's possible • The difference between data and identity • Why calling yourself a "slow runner" may be holding you back • Mental health, self-talk, and the stories we tell ourselves • How to stop attaching your self-worth to your running performances • Why your next challenge should be defined by you, not by anyone elseWhether you're training for your first 5K, chasing a marathon PB, or simply trying to become a healthier version of yourself, this episode is a reminder to stay open-minded, stay curious, and keep exploring what you're capable of.Thank you for listening and for helping the podcast reach 100 episodes. Here's to the next 100. 💙Support the show

Send us Fan MailShould You Get a Gait Analysis Done?If you've ever bought running shoes, you've probably been told you need a gait analysis.But how useful are they really?In this episode, I break down what a gait analysis is, what it can tell you, what it can't tell you, and why so many runners place far too much importance on a 30-second treadmill assessment.We cover: What pronation actually is (and why it's not necessarily a problem)  The difference between neutral and stability shoes  What the research says about gait analysis and injury prevention  Why comfort is often more important than biomechanics  The biggest mistakes runners make when choosing shoes  When a gait analysis can be genuinely useful  The factors that actually cause most running injuries  Why consistency beats perfection every time Whether you're a beginner buying your first pair of running shoes or an experienced runner wondering if you've been overthinking your footwear choices, this episode will help you make better decisions and focus on what really matters.Because becoming a better runner isn't about having the perfect gait—it's about training consistently, staying healthy, and enjoying the process.If you enjoy the podcast, please follow, rate and review it wherever you listen.And if you'd like support with your running, join our free running community via the link in my Instagram bio.Instagram: @12monthstomarathonSupport the show

Send us Fan MailIn this episode of the 12 Months to Marathon podcast, I’m joined by Dawn Caddell to talk about her journey to completing the 2026 London Marathon at 51 years old.Dawn shares how she returned to running after a long break from raising a family, how running became a huge part of her mental wellbeing, and why she kept pushing herself further — from 10Ks to half marathons and eventually the marathon distance.But this wasn’t a smooth build-up.We talk openly about: Returning to running after years away  Balancing family life, work, and marathon training  Injury setbacks during marathon prep  The emotional impact of nearly pulling out  Why resilience matters more than perfection  The reality of marathon training after 50  The incredible atmosphere of the London Marathon  Why challenging yourself changes how you see yourself This is an honest conversation about perseverance, identity, purpose, and refusing to quit when things don’t go to plan.Dawn’s story will resonate with a lot of runners — especially anyone who feels they’ve left it “too late”, struggled with setbacks, or wondered whether they’re still capable of doing something big.You can follow Dawn on Instagram: @dawnyc1234_And if you enjoy the podcast, please follow, rate, and share it. It genuinely helps more runners over 35 discover the show.Support the show

Send us Fan MailIn this episode of the 12 Months to Marathon podcast, I’m joined by an extraordinary guest — Andy Reid.Andy lost both legs and his right arm in Afghanistan in 2009 after stepping on an IED while serving in the British Army. Since then, he’s rebuilt his life in a way that genuinely redefines resilience.We talk about: Andy’s journey into the military  The day his life changed forever  Recovery, resilience, and rebuilding identity  Mental health, purpose, and asking for help  Why he became the first triple amputee to complete the London Marathon  The mindset required to keep moving forward through adversity  The work of the Standing Tall Foundation supports people struggling with mental health, addiction, and life challenges This isn’t just a conversation about endurance events or marathons. It’s a conversation about perspective, purpose, gratitude, and what human beings are truly capable of when they refuse to give up.Andy also shares some powerful lessons about discomfort, discipline, community, and why “anything is possible” often starts with simply taking the next step.You can follow Andy here: Instagram: @andyreid2506Find out more about the Standing Tall Foundation and Andy’s book Standing Tall here: https://www.standingtallfoundation.org.uk/If you enjoy the podcast, please follow, rate, and share it. It genuinely helps more runners over 35 find the show.Support the show

Send us Fan MailIn this episode, I’m joined by Beth McArdle, who recently completed the London Marathon 2026 after months of structured training.Beth shares her journey from losing three and a half stone, rebuilding her fitness through Women on the Move, taking on HYROX, and then stepping up to the challenge of the London Marathon.We talk about: Starting again in her late forties and early fifties  Weight loss, confidence and fitness  Training for a marathon around work and family life  Running for charity  Dealing with injury on marathon day  The emotional pull of London Marathon  Why your “why” matters  The power of community, support and stubbornness  Why it’s never too late to do something remarkable This is a brilliant episode for any over 35 runner, especially anyone who thinks they may have left it too late to take on a big challenge.Beth’s story is honest, emotional and inspiring. It’s a reminder that the race itself is only one part of the journey.Support the show

Send us Fan MailEpisode 95 – The Record-Breaking 2026 London Marathon ReviewIn this episode, I break down one of the greatest marathon days in history — the incredible 2026 London Marathon.We dive into: Sabastian Sawe’s historic 1:59:30 marathon Two men going sub-2 in the same race  Jacob Kiplimo breaking the world record and still finishing third  Tigst Assefa’s women-only world record  The astonishing pacing statistics behind the performances  Why Sawe’s second half marathon was faster than the current American half marathon record  The role of super shoes, skepticism and elite performance  What everyday runners can learn from the greatest marathon ever run I also reflect on my own recent half marathon, booking Newport Marathon for next spring, and why performances like this should challenge all of us to rethink what’s possible — not just in running, but in life.This is a deep dive into marathon running, mindset, human potential and the culture around elite sport.If you’re an over-35 runner chasing your own marathon dreams, this one’s for you.Support the show

Send us Fan MailIn this episode, I’m joined by Dawn Deaville, who recently completed her first marathon at Manchester Marathon after working with me inside the coaching programme.Dawn shares how running helped her rebuild herself after having three children in five years, struggling mentally after her third child, and feeling like parts of herself had disappeared.We talk about: Starting with a run around the block  Using running for mental health  Finding time as a mum of three  Building from 10K to half marathons  Overcoming race anxiety  Training for a first marathon  Managing fatigue, family life and recovery  Why Manchester Marathon changed her confidence  What she learned from the whole journey This is a brilliant listen for any over 35 runner, especially mums who feel like they’ve lost a bit of themselves and want to start doing something for them again.Dawn’s story is a reminder that you don’t need to have it all figured out. Start small, keep showing up, and see where it takes you.Follow me on Instagram: @12monthstomarathon Join my free running community for over 35s via the link in my bio.Support the show

Send us Fan MailEpisode 93 – Scott Couldrey: From Weight Loss to First MarathonIn this episode of the 12 Months to Marathon Podcast, I’m joined by Scott Couldrey, who recently completed his first marathon at the Brighton Marathon after working with me inside the coaching programme.Scott shares his journey from feeling overweight, unfit, and self-conscious, to losing three stone, rebuilding his confidence, overcoming a mini stroke/TIA, and eventually standing on the start line of his first marathon at age 42.We talk about: Starting to run again after years away  Losing weight through running  Using running to support mental health  Training after a mini stroke  Preparing for a first marathon over 40  The reality of marathon training with work and family  Why sleep, recovery, and structure matter  What Brighton Marathon felt like on the day  The mental battle in the final miles This is a great listen if you’re an over-35 runner, a first-time marathoner, or someone who feels like they’ve left it too late to start.Scott’s story is a reminder that you don’t need to be perfect. You just need to start, keep going, and build from where you are.Follow me on Instagram: @12monthstomarathon Join my free running community for over 35s via the link in my bio.Support the show

Send us Fan MailEpisode 92 – Marathon Setbacks & Running ControversiesIn this episode of the 12 Months to Marathon Podcast, I break down my recent marathon at Boston (Lincolnshire, UK) and share a real, honest look at what happens when race day doesn’t quite go to plan.After battling a brutal headwind that ended any chance of a PB, I talk through how to handle marathon setbacks, manage expectations on race day, and move forward without getting stuck in frustration.If you’ve recently run a marathon like Brighton, Manchester, or Boston, or you’ve got London Marathon coming up, this is essential listening.I cover: How to deal with race day disappointment Why uncontrollable factors (like weather) can dictate performance  The PRP mindset: Permission, Reconstruct, Perspective  How to stop beating yourself up after a tough race  Turning setbacks into your next breakthrough I also dive into two recent running controversies: The Nike Boston Marathon campaign and the “runners vs walkers” debate  The Joe Wicks / London Marathon situation and the problem with bad running advice This isn’t about picking sides — it’s about staying grounded, thinking clearly, and focusing on what actually helps you become a better runner.Key message: Control what you can. Ignore the noise. Learn, adjust, and go again.If you’re an over-35 runner chasing your first or fastest marathon, this episode will help you stay focused on what really matters.If you enjoy the podcast, please follow, rate, and review on Spotify, and share it with another runner who needs to hear this.For more support, coaching, and structured marathon training, follow me on Instagram: @12monthstomarathonAnd join the free running community for over 35s via the link in my bio.Support the show

Send us Fan MailEpisode 91 of the 12 Months to Marathon Podcast is a powerful conversation with Neil Johnson, a runner who came into my coaching community in late 2025 with one clear goal: run a sub-3 marathon after 40.Neil had already broken the 3-hour marathon barrier in the past, but life had changed. Family responsibilities, less time, less recovery, more pressure, and the reality of being an over-35 runner meant the road back wasn’t straightforward. Like many runners in their late 30s and 40s, he started to question whether his best running was behind him.In this episode, Neil shares his full running journey, from early marathons and chasing a sub-3 marathon, through years of trying to get back there, to finally committing to a proper marathon training plan with structure, accountability, and a clear focus.We talk about: How Neil went from early marathon success to years of frustration  The reality of marathon training over 40 with kids, work, and family life  Why just “being fit” is not the same as being marathon ready The difference that weekly mileage, long runs, and consistency made  What changed in his mindset this time around  How he handled setbacks, injuries, and training disruptions  The importance of having a solution-focused approach What it took to run a 2:57 marathon at Brighton and set his fastest marathon in 10 years This episode is for any runner who is wondering:Can I still get faster after 40? Can I still run a PB with family life and responsibilities? Can I still chase a big running goal even if life looks very different now?Neil’s story is proof that with the right structure, the right mindset, and the right training, your best running might not be behind you.If you enjoy the podcast, please follow, rate and review on Spotify, and share it with another runner who needs to hear this.You can follow me on Instagram at @12monthstomarathon for more marathon training advice, running motivation, and coaching for runners over 35.Support the show

Send us Fan MailEpisode 90 – Why Discipline Always Beats MotivationIf you’re waiting to feel motivated before you train, you’re already in trouble.In this episode, I break down why discipline will always beat motivation when it comes to marathon training, and why relying on “feeling like it” is one of the biggest mistakes runners make.As I record this, I’m just two days out from my 16th marathon, and this felt like the right time to talk about the difference between the runners who get it done… and the runners who keep waiting for the perfect mood, the perfect weather, or the perfect moment.We cover: Why motivation is unreliable  Why discipline is what actually gets marathon training done  The difference between hype and reality  Why winter miles, dark mornings, and wet runs are where the real work happens  How to use the “reality lens” instead of the comparison lens  Why following your plan matters more than chasing shiny objects or last-minute advice If you’re tapering for a marathon right now, this is your reminder to stop second-guessing, stop looking for magic beans, and trust the work you’ve already done.And if you’ve got a marathon later this year, this episode will help you understand one of the most important principles in endurance training:Only doing the work makes you capable of doing the thing.Follow me on Instagram @12monthstomarathon for daily running support, and if you’re over 35, you can join my free running community via the link in my bio.Support the show

Send us Fan MailHere’s a Spotify description for Episode 89 – How to Build True Marathon Confidence:Episode 89 – How to Build True Marathon ConfidenceWhat if confidence isn’t actually the thing you need before a marathon?In this episode, I break down the difference between confidence and competence — and why so many runners get this wrong in the final weeks before race day.If you’ve got a spring marathon coming up and the doubts are creeping in, this one is for you.We cover: Why confidence is a feeling — but competence comes from doing the work  How to stop second-guessing your marathon training in taper  Why comparing yourself to other runners ruins the experience  How to trust your training plan if you’ve followed it properly  What first-time marathoners need to remember in the final 2–3 weeks  How to protect your mindset so you actually enjoy race day This episode is especially useful if you’re doing Brighton, Manchester, London, Boston, or any spring marathon and you’re starting to wonder whether you’ve done enough.The truth is simple: If you’ve followed your plan to the best of your ability, you are more ready than you think.Stop chasing confidence. Build competence. Then let confidence follow.Follow me on Instagram @12monthstomarathon for daily running support, and if you’re over 35, join my free running community via the link in my bio.Support the show

Send us Fan MailEpisode 88 – Coping with the Emotional Load of Marathon TrainingMarathon training is never just physical.In this episode, I talk about the emotional side of marathon training,  the doubts, the setbacks, the comparison, the frustration, and the mental spiral that can happen when things don’t go to plan.As I record this, I’ve just finished my final long-ish run before Boston Lincolnshire, and with taper approaching, it felt like the right time to talk honestly about what happens when training gets hard emotionally, not just physically.We cover: Why marathon training can feel emotionally heavy, especially over 35  The difference between a setback and a choice Why you must stop making poor runs or injuries mean something about you as a person How comparison and social media can make everything worse  Why sympathy is a cheap payoff — and solutions are what matter  How to handle disappointment, niggles, missed sessions, and fear without spiralling This episode is for anyone deep in marathon training, tapering soon, or dealing with the emotional pressure that comes with trying to do something hard.Because the truth is: A bad run doesn’t mean you’re bad. A setback doesn’t mean you’re broken. And if things haven’t gone perfectly, that doesn’t mean you can’t go again.Follow me on Instagram @12monthstomarathon for daily running support, and if you’re over 35, join my free running community via the link in my bio.Support the show

Send us Fan Mail12 Months to Marathon – Episode 87: Anthony Bryan – From Brain Tumour Survivor to Marathon RunnerIn this powerful episode, I’m joined by Anthony Bryan, brain tumour survivor, stroke survivor, para athlete, personal trainer, motivational speaker, Guinness World Record holder, and London Marathon finisher.Anthony shares his incredible story of being diagnosed with a brain tumour at just six years old, suffering a stroke during surgery, and being told by doctors that he would never run or be active again. What followed is one of the most inspiring journeys I’ve ever heard.We talk about:Surviving a childhood brain tumourRecovering from a strokeLearning to live with paralysis on one side of his bodyGoing from wheelchair user to world champion para athleteWinning gold in the 800m and 1500mRunning the London MarathonBreaking a Guinness World RecordTraining for HYROX World ChampionshipsUsing fitness, resilience, and mindset to prove the doubters wrongAnthony also opens up about growing up as the only disabled child in school sport, finding confidence through athletics, and how his disability became his superpower.This episode is about overcoming adversity, mental strength, resilience, disability sport, para athletics, marathon motivation, and what’s possible when you refuse to accept other people’s limits.If you need inspiration for your own running, fitness, or life journey, this is one to listen to.Follow Anthony on Instagram: @thenolimitsathlete You can also find his workouts on YouTube: Anthony Bryan FitnessAnd if you enjoy the podcast, please follow, share, and leave a review on Spotify or Apple.Support the show

Send us Fan MailEpisode 86 – 18 Mile Marathons & Charity PlacesMarathons have been dominating the running conversation this week, and not always for the right reasons.In this episode, I talk about three topics that have been doing the rounds online: the LA Marathon offering runners the option to finish at 18 miles and still receive a medal, the debate around charity places vs qualification times in the major marathons, and the growing discussion about filming during races.But underneath all of this is a bigger issue.Have we started turning running into something it was never meant to be?Running should be an escape from the noise of the world, not another place for arguments, politics, or division. Whether it’s debates about medals, charity runners, or race access, it’s easy to forget the most important thing: we’re all just trying to run our own race.In this episode, I share my honest perspective on:The safety conversation around hot marathons and shortened racesWhy 18-mile finishes and medals shouldn’t bother youThe reality of charity places vs good-for-age qualificationWhy chasing the major marathons can sometimes make runners bitterAnd why the real message for the running community is simple: focus on your race and support each otherThere are thousands of incredible marathons around the world — and you don’t need a major medal to call yourself a marathon runner.If you’re training right now and the doubts are creeping in, you’re not alone. That’s part of the process.Follow me on Instagram @12monthstomarathon for daily running advice, and if you’re over 35 you can join my free running community via the link in my bio.Support the show

Send us Fan Mail12 Months to Marathon – Episode 85: Alcohol-Free Running, Identity & Control (with Clean Break Coaching)In this episode, I’m joined by Rich and Andy from Clean Break Coaching for a proper conversation about running, sobriety, identity, and what it actually takes to take back control in midlife.We talk honestly about the “weekend warrior” trap — training hard in the week, then drinking hard at the weekend — and how easy it is to use running as a mask while your relationships, energy, and mental health quietly take the hit.Andy shares his journey to 7 years alcohol-free, including how fatherhood, trust, and burnout became the turning point. Rich opens up about working in the alcohol industry, losing his sense of identity during Covid, and the moment he realised he couldn’t keep living two lives: outwardly “fine”, inwardly struggling.This one is for anyone over 35 who feels like they’ve lost control — or knows deep down that alcohol is costing more than it’s giving.We cover:Why alcohol feels like “fun” and discipline feels “boring” (and how that gets programmed into us)Dopamine, escapism, and why it’s never really “about the drink”The difference between comfort and familiarity — and why people stay stuckHow Clean Break Coaching was built, and why alcohol-free running communities work“Control the controllables” — and why that mindset changes everythingFollow Clean Break Coaching on Instagram and check out their podcast Clean Break Chats for more.https://www.instagram.com/clean.break.coaching/https://open.spotify.com/show/50jxtckfnkthFp98Q2uAzu?si=d5b740447e794eb8If you’re new here, make sure you follow/subscribe. And if you’ve listened to a few episodes, a quick Spotify review really helps the podcast grow.For daily running tips, follow me on Instagram @12monthstomarathon and join the free Over 35 Running Community via the link in my bio.Support the show

Send us Fan MailEpisode 84 – Why Everyone Should Be Talking About SplitsIf you want to get better at running, we need to talk about splits.In this episode, I break down one of the most overlooked, yet most powerful,  concepts in distance running: controlling your mile or kilometre splits.Whether you're training for your first marathon or chasing a PB, your splits tell the real story of your control, focus, and discipline across the distance.We cover:What splits actually are (and why they matter more than average pace)Why so many marathoners start too fast, especially in big racesThe difference between an “enjoyment runner” and a “performance runner.”How tighter splits build confidence and enduranceWhy managing effort — not emotion — wins marathonsDistance running is about control.If your fastest split is your first 5K in a marathon, that’s not pacing — that’s excitement.If you’re in the middle of marathon training right now, this episode will help you sharpen your focus and take ownership of your performance.Follow @12monthstomarathon on Instagram for daily tips, and join the free Over 35 Running Community via the link in the bio.Support the show

Send us Fan MailEpisode 83 — Naked Running (Minimalist Running & Why It Might Make You Better)Ever heard of “naked running”? Don’t worry, you’re not getting arrested.In this episode, I’m talking about running without the extras: no headphones, no watch, no constant tracking… just you and the run.As I record this, I’m in week 9 of marathon training, right in the belly of the beast (weeks 8–14), where the mileage ramps up, fatigue builds, and you’ve got to manage your energy properly. And it’s got me thinking about something I’m passionate about — minimalism in running.Because the more tired you get, the more you realise: distraction is the enemy.In this episode, we cover:What “naked running” actually means (and why it matters)The difference between what you need versus what you’ve just got used toWhydo  some runners feel like they have to run with music, a vest, a phone, or gadgetsHow external crutches can quietly limit your confidence and performanceWhy learning to run “with yourself” is a superpower — especially for marathon trainingHow simplifying your setup can help you focus, race better, and enjoy the experience moreThis isn’t about being anti-tech or anti-Strava — it’s about asking one simple question:Is this helping your running, or just feeding the noise?If you’re training for a spring marathon (or just want to feel more in control of your running), this one will get you thinking.Follow me on Instagram: @12monthstomarathon And if you’re over 35, you can join my free running community via the link in my bio.Support the show

Send us Fan MailEpisode 82 – How Important Is Weekly Mileage?When it comes to marathon training, how much do your weekly miles actually matter?In this episode, I dive into one of the most common questions I get from runners: “How important is hitting my weekly mileage target?” Whether you're training for your first 26.2 or chasing a PB, this solo episode is full of honest talk on how to approach your mileage when life gets in the way, your legs feel heavy, or the plan needs tweaking.We cover: 🗓 Why weekly mileage matters—but isn’t everything ⚖️ How to balance quality sessions vs. volume 🧠 Why you need to understand your training plan, not just follow it 🔁 How to adapt when things go off script 🧩 Why skipping one speed session won’t derail your raceIf you're in the thick of marathon prep—weeks 8 to 14, where things get tough—this one’s for you. Get ready to stop panicking over missed runs and start thinking long-term.Support the show

Send us Fan MailWhat does it mean to be a runner for life?In this powerful conversation, I sit down with Steve Till, a man who’s not only completed over 100 marathons and 500+ parkruns, but also represented Great Britain in both 100km and 24-hour ultra races. Steve is a student of the sport, an embodiment of endurance, and the author of The Run of Life – a book that threads together running, philosophy, and personal growth.We talk about: 🏃‍♂️ His running origins watching Dave Bedford on a black-and-white TV 🎯 Why long-term goals matter more than short-term perfection 🧠 The danger of overthinking running 💪 Staying active through cancer treatment 📚 Why he wrote his book – and what he hopes runners take from itWhether you’re training for your first marathon, coming back from injury, or wondering how to make running part of a lifelong practice – this is a conversation that reminds you why you started, and why you’re not done yet.Tune in and be inspired by someone who’s walked (and run) the talk.Get The Run of Life here: https://amzn.eu/d/0idpmT25 Check out Steve's Website here: https://www.therunoflife.com/Support the show

Send us Fan MailThe Dark Side of MarathonsMarathon day is iconic. The crowds, the build-up, the emotion — it’s unforgettable.But marathon training? That’s a very different story.In this episode, I talk honestly about the dark side of marathons — not the distance, not the pace, but the mental and emotional challenges that show up during the training process, especially for first-time marathon runners.I’m currently in week six of my own marathon training, and after working closely with runners preparing for spring marathons like London, I wanted to bring everything together into one clear message.This episode is about reassurance, simplicity, and mindset.In this episode, we cover:Why marathon training often feels overwhelming — and why that’s normalThe “resentful runner” phase and why it actually means you’re training properlyWhy guilt (especially charity guilt) makes training harder, not easierHow comparison and over-analysis cloud judgment and stall progressWhy first-time marathon runners cannot shortcut volume and loadPractical ways to deal with mental lows without suppressing or ventingWhy mindset — not the plan — is often the real work in marathon trainingIf you’re:Feeling tired, overwhelmed, or doubtfulStruggling to fit runs into real lifeWondering if you’re doing “enough.”Resenting the next run on your planThis episode is for you.Marathon training is hard. That doesn’t mean you’re doing it wrong. It usually means you’re doing it right.One run at a time. One solution at a time. Forgive yourself — then move forward.🎧 Listen now to 12 Months to Marathon on Spotify, Apple Podcasts, or wherever you listen.If this episode helped you, please:Share it with a friendLeave a quick reviewJoin the free running community via InstagramAnd if you’re marathon training right now — keep going. It all comes together if you do the work.Support the show

Send us Fan Mail🎙️ 12 Months to Marathon – Episode 79: Simplifying Running SpeakAre you overthinking the terminology in your training plan? In this episode, I dive deep into the real reason runners get overwhelmed by terms like “tempo,” “threshold,” and “floating reps”  and why none of it actually matters if you’re not applying it in real life.He shares:A brutally honest take on over-intellectualising runningWhy running by feel can take you further than fancy terms ever willThe story of how I broke sub-3 without even knowing what cadence meantHow to avoid the “gatekeeping” trap and focus on what really matters for runners over 35Why understanding your plan beats trying to impress Strava with big wordsIf you’ve ever felt confused, “not smart enough,” or like you didn’t belong in the running world because of the jargon, this episode is for you.👉 Follow John on Instagram: @12monthstomarathon 💬 DM “26.2” for coaching or join the free community in his bio 🎧 Hit play and simplify your training todaySupport the show

Send us Fan MailWhat do you do when the weather messes up your runs, or you fall behind in week 3 or 4 of training?In this episode, John shares how a snowstorm, a cold, and some brutal treadmill miles forced him to adapt his own marathon training plan, and why that flexibility is exactly what most runners over 35 need to succeed.You’ll learn:Why missing a few early runs doesn’t mean you’re off trackHow to adapt your plan without losing progress or confidenceThe psychology of “training guilt” — and how to let it goWhy there’s no such thing as a perfect plan — but there is such a thing as the right one for youHow to think long-term and protect your body from injury and burnoutIf you’ve had a bit of a wobble in your marathon prep, this episode will give you the permission and the plan to keep going — with clarity and confidence.👉 Follow me on Instagram: @12monthstomarathon 📩 DM “26.2” for coaching on Instagram.  🎧 Listen now and remember: the next run is always the most important one.Support the show

Send us Fan MailMarathon training doesn’t always go to plan – and that’s normal. In this honest and timely episode, John shares his own week 3 marathon training struggles, including tough weather, treadmill miles, tired legs, and the all-too-familiar mindset wobbles that can creep in early in the cycle.Whether you're facing snow, missing runs, swapping sessions, or feeling the pressure of social media comparison, this episode will help you breathe, reset, and remember the long game.You’ll hear:Why it’s okay to miss or adjust runs when life or weather hitsThe problem with comparing yourself to elite-level runners onlineHow fatigue, frustration and self-doubt show up — even for experienced runnersThe importance of training smart, not just hard, when you’re over 35And how to bounce back after a rough training week without derailing your momentum👟 This one’s for anyone who’s had a “rage quit” moment or questioned if they’re falling behind.👉 DM “26.2” to @12monthstomarathon if you want to join the 35+ running community 📲 Hit subscribe and share this with a runner who needs to hear it this week!Support the show

Send us Fan MailHappy New Year and welcome to 2026! In this first episode of the year, I kick things off with a powerful reflection on the mindset traps runners should leave behind in 2025.If you're setting big goals for your next marathon or just trying to build momentum again, this episode is a must-listen. I share four key habits and thought patterns that hold runners back, and how to replace them with smarter, more sustainable strategies in the year ahead.You’ll hear:Why comparing yourself to others on Strava can quietly destroy your confidenceThe danger of pushing too hard and losing the joy of runningThe truth about “running to eat” and fuelling for performance vs comfortHow ignoring mobility could be silently sabotaging your trainingI also share my own honest reflections as I begin training for my 16th marathon, Boston, UK, and how my approach is evolving with experience, age, and life.👟 Ready to run smarter in 2026? 👉 DM "26.2" to @12monthstomarathon to chat about coaching 📲 Join the free 35+ runners community via the link in bioSupport the show

Send us Fan MailIn this milestone 75th episode, I break down one of the most common debates in the running world: should you train by time or by distance?Whether you’re a first-time marathoner trying to build endurance or a seasoned runner chasing a sub-3 PB, this episode unpacks the pros and cons of both approaches — and when each one actually matters.You’ll hear:Why “time on feet” can reduce pressure and build fatigue resistanceWhen distance matters more (especially if you're new to marathons)How pace, experience, and race goals influence your training structureJohn’s personal approach and how he uses both tools at different stagesWhy doing something always beats getting stuck in decision paralysisIf you’re training for a spring marathon or just getting back into structure, this episode will help you cut through the noise and focus on what actually works for you.📲 DM “26.2” to @12monthstomarathon on Instagram to chat about coaching. 👟 Join the free 35+ runners community: link in bio.Support the show

Send us Fan MailIn this episode, I chat with Rob Foster, a former Royal Marine turned hybrid athlete and coach, who’s proving that peak performance doesn’t stop at 40. Rob shares his journey from military life to gym ownership, to dominating HYROX events, and now, running back-to-back marathons in his 40s, including a blistering sub-3:00 finish in Dublin in his 2nd marathon. We dive into:Rob’s military background and the old-school fitness mindsetThe transition from lifting and HYROX into marathon trainingWhy endurance and strength can, and should, coexistWhat it's like to train for a marathon in your 40s (and still get faster)The importance of structure, simplicity, and the athletic mindsetHow Rob managed to run 2:58 in Dublin after HYROX, with no runs over 13 miles in training His approach to coaching everyday athletes through realistic, sustainable performanceWhether you're a hybrid athlete flirting with your first marathon or a distance runner curious about strength and HYROX, this one’s packed with practical insights and mindset gold.📲 Follow Rob on Instagram: @robfoster__ 📲 Follow John: @12monthstomarathon 👟 Join the free over-35 running community: Link in bio on Instagram.Support the show

Send us Fan MailIn this powerful episode, I sit down with Richard Loftus, founder of Well Run Brum, a Birmingham-based men's mental health movement using social 5K runs to spark real, honest conversation.Richard shares his deeply personal story of hitting rock bottom, discovering running as a lifeline, and building a movement that helps men connect, open up, and break the stigma around mental health, one run at a time.We cover:How running helped Richard recover from a mental health crisisWhy conversation is easier shoulder-to-shoulderThe psychology of why men isolate, and how to break itWhat “conversational pacemakers” are and why they’re game-changersThe power of turning a personal struggle into community actionWhy don’t you need to run fast, you just need to show upWhether you’re a solo runner, part of a club, or someone who’s felt stuck, this episode will hit home in all the right ways.🎧 Follow Richard’s work at @wellrunbrum or visit well-runbrum.co.ukFollow John at @12monthstomarathon for more coaching, community and support for runners over 35.Support the show

Send us Fan MailIn Episode 72, I dive deep into the pros and cons of caffeine for runners, sharing both personal experiences and evidence-based insights. From race-day gels and GI distress to coffee habits and sleep disruption, this episode helps you explore whether caffeine is actually helping, or quietly hurting, your running goals.You’ll learn:What caffeine actually does in the bodyWhen it can improve endurance, focus, and perceived effortWhy timing, tolerance, and dosage matterCommon mistakes runners make with caffeineHow John uses caffeine strategically in marathon prepWhether you're a coffee snob, a pre-run espresso loyalist, or caffeine-curious—this episode will help you use it more intentionally (or not at all).Follow @12monthstomarathon on Instagram for more coaching tips, marathon support, and free community access.Support the show

Send us Fan MailHow many days a week do you really need to run to train for a marathon?In Episode 71, I break down the most common questions runners ask: “Is three runs a week enough?” Whether you're aiming for a spring marathon or just figuring out if you’ve got the time to commit, this episode is packed with real talk, coaching insights, and practical takeaways.John shares:What your training should actually look like week to weekThe volume vs. time debate (and why it matters)How to adapt your training if life is full-onWhy 16 weeks might be the magic number for marathon prepThe "jigsaw puzzle" mindset that takes pressure off perfectionPerfect for first-time marathoners, busy runners, and anyone wondering if they’re “doing enough.”Follow @12monthstomarathon on Instagram for more training tips, mindset support, and access to my free running community.Support the show

Send us Fan MailThis special tribute episode dives into what makes Eliud Kipchoge more than the greatest marathoner of all time: it’s the mindset, discipline, and humility that ordinary runners can actually use.I share a quick personal update (Boston, UK on 12 April, training block starts 22 Dec, and yes, I dropped a sandbag on my foot), then break down the timeless lessons Kipchoge models:Smile under stress: why relaxing the face calms the body and mindConsistency > novelty: simple training, done well, for a long timeControl the controllables: routine, effort, inner dialogueTrain the mind like the body: calmness is a skill you can practiceDo the work that matches the goal: to run faster, you must run fasterHumility + execution: same coach, same group, same standards—no egoWe also reflect on his record-setting legacy, the sub-2 project, and why his mantra “No human is limited” isn’t hype—it’s a challenge to find your real limits, not accept the ones your ego (or your watch) tells you.If you’re over 35, chasing a first marathon or a PB, this one gives you a clear mental framework to train simply, show up consistently, and enjoy the process.Follow for daily tips: @12monthstomarathon Join the free Over-35s Running Community, linked in my IG bio.Support the show

Send us Fan MailTwo South Africans. first two marathons. One brutal plot twist.When the Cape Town Marathon was cancelled on the start line due to high winds, Graham (55) and Daphne (42) refused to let 16 weeks of training die in the gutter. They found another race one week later, a small, hilly course with 600m+ elevation, and did the damn thing. Graham finished strong; Daphne finished last with a police and ambulance escort, and a medal she absolutely earned.Inside: How Graham turned a lifetime of “maybe I can’t” (and a 37 kg/80 lb weight loss journey) into “watch me.”Daphne’s return from teenage injuries and a 20-year running gap—plus the mindset shift that killed her ego and lit her confidence. Why a simple plan done consistently beats a perfect plan debated forever.Juggling kids, jobs, businesses, and life while training—practical trade-offs that actually work.Cape Town cancellation → rapid reset: how to salvage a peak block and race seven days later without blowing up.The “ragged-tooth shark” course profile, pacing decisions, and what changes when the goal shifts from time to finish. What’s next: Dolphin Coast Marathon, a 30-mile ultra, Cape Town 2027, and eyes on Comrades.If you’ve ever thought “I’m too old,” “too busy,” or “too late,” this one will punch holes in the story and hand you a starting line.Follow for daily tips: @12monthstomarathon Join the free Over-35s Running Community—link in my IG bio.Support the show

Send us Fan MailIn this episode, I get real about the difference between what we see online and what actually happens in training and racing. From sleepless nights before competition to the myth of “everyone smashing it,” I break down how social media can distort your view of progress, and why consistency always beats perfection.If you’re a runner over 35 who’s tired of the noise and ready to focus on what truly matters, your mindset, your effort, and your growth, this one’s for you.Follow me on Instagram @12monthstomarathon For daily running tips and motivation, join our free Over-35s Running Community via the link in my bio on Instagram. Support the show

Send us Fan MailIn this episode, I sit down with a truly inspiring guest — Kat Sethi, who ran her first marathon in Budapest at the age of 50.Kat’s story is one that every runner, especially those juggling careers, kids, and a million responsibilities, will relate to. From running her first 10K after years away from fitness to training for a full marathon while working full-time, raising three children, and pursuing her studies, Kat’s journey is proof that you can achieve big goals no matter what life throws at you.We dive into:- How she went from 5K to a marathon in her late 40s- Fitting training around a busy family and work schedule- The role of resistance training in staying injury-free- Why ticking off sessions (literally!) kept her accountable- The mental trade-offs and lessons learned along the wayKat reminds us that you don’t have to be “a runner” to run a marathon — just someone willing to show up, make a few sacrifices, and believe in what’s possible.If you’ve ever thought, “I’d love to do a marathon, but I just don’t have time…”  this is the episode to listen to.Tune in, get inspired, and remember: it’s never too late to chase that marathon dream.Follow me on Instagram @12monthstomarathon For daily running tips and motivation, join our free Over-35s Running Community via the link in my bio on Instagram. Support the show

Send us Fan MailShould you run with music, or leave the headphones at home?In this episode, I explore the pros and cons of running with music, from the benefits of motivation and pacing to the potential downsides, such as reduced awareness and increased reliance. Whether you're a playlist junkie or a silence seeker, this 15-minute reflection will help you understand when music enhances your run—and when it might be holding you back.Perfect for solo runners, early morning miles, and anyone questioning whether their earbuds are helping or hindering their performance.Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips Thank you for listening to and downloading this podcast over 10,000 times JH Support the show

Send us Fan MailEveryone’s raving about carbon plates and £250 “super shoes” — but do they really make you faster, or just lighter in the wallet?In this episode, I break down the truth behind the hype. You’ll learn what super shoes actually do to your running mechanics, why they can increase injury risk, and how to know if you’ve earned the right to wear them.I also share when they help, when they hurt, and how to build a smart shoe rotation that keeps you fast, strong, and injury-free, without falling for marketing hype.Join my free running community here: https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips Thank you for listening to and downloading this podcast over 10,000 times JH Support the show

Send us Fan MailIt's been 20 years since I started my own personal health and wellness journey that has led me here. I wanted to share some insights, thoughts, and tips on what I have learned along the way. Join my free running community here: https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips Thank you for listening to and downloading this podcast over 10,000 times JH Support the show

Send us Fan MailWelcome to episode 63 of the 12 Months to Marathon podcast. In this episode, we talk about running goals vs running Intentions I believe there is a difference between a performance runner and an enjoyment runner. Protecting your mental health as a runner is very important. I believe understanding the difference between goals and intentions is essential to managing your mental health. It will also help you to be more consistent. If you are stuck in your own head or shackled by comparsion, this is the episode for you. Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips Thank you for listening to and downloading this podcast over 10,000 times JH Support the show

Send us Fan MailWelcome to episode 62 of the 12 Months to Marathon podcast. In this episode, we talk about Heart Rate Variability or HRV If you’re juggling training with work, family, and life, I’ll help you use HRV to cut the noise and pick the right session every day. I cover What HRV is and why it matters for runnersHow to measure HRV consistently and build your baselineUsing HRV to adjust intensity through the weekPractical ways to improve HRV (sleep, breath, hydration, strength, stress)Remember to follow me on Instagram @12monthstomarathon to get your free daily content and tips Thank you for listening and downloading this podcast 10,000 times JH Support the show

Send us Fan MailI ran the Great North Run at the weekend. I was very fortunate to do this. In this episode, I discuss the experience and how running, running events, and our community can impact positive change in the World. Please follow me at @12monthstomarathon for your daily running content and tips. Join my free online running community for the 35s here https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825Enjoy!JH Support the show

Send us Fan MailAutumn and winter can be a challenging time for runners, especially those who train outdoors. If you have a spring marathon coming up, especially if it's your first marathon, this is where we need to be extra cautious. This is what I'm talking about today. The key principles of staying motivated between now and the end of the year, particularly if you're starting a marathon training plan in January for a spring marathon. This is for everybody, but it's particularly for people who have a spring marathon planned, and particularly for people who have their first marathon planned next year.Sponser me here: https://ajbellgreatnorthrun2025.enthuse.com/pf/john-hill/post/17542415Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon Support the show

Send us Fan MailIn this very inspiring episode, you will find out how Michelle started running at age 44, has overcome massive obstacles, and is now a multiple-time marathon and ultramarathon runner.  The story of how Michelle has overcome huge obstacles and dealt with a lot of abuse online is an example to everyone. Michelle is a champion of true positivity and has helped break the insidious myth of what a "typical runner" should look like. If you doubt yourself or question whether you "belong" in the running community, this is the interview to listen to. I appreciate Michelle's time and vulnerability here. I know you will, too. Michelle is on Instagram at @waddellrunninglady Michelle also has a running podcast "Fun of the run" at https://open.spotify.com/show/2RE7aXWON3VesNBgZWM1sA?si=d14e99170a6341d7Please follow me at @12monthstomarathon for your daily running content and tips. Join my free online running community for the 35s here https://www.skool.com/over-35s-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825Enjoy!JH Support the show