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We all know running is good for us. But does running always make us happy? What happens when something we love starts becoming another source of pressure?

In this episode of the 12 Months to Marathon Podcast, I'm joined by Pete Goldring, co-founder of Happystride and host of the Running Makes Me Happy podcast, for a conversation about running, mental health, community and finding enjoyment beyond PBs and race times.

Pete has been running for 17 years, completing everything from 5Ks to 100-mile ultramarathons. He's also a four-time sub-three-hour marathon runner, with a PB of 2:56. But his relationship with running has changed considerably over the years.

We discuss:

• Why running can improve our mental health without necessarily making us happy all the time.
• The pressure of chasing marathon PBs and knowing when we've pushed too far.
• Why ultrarunning offers a different experience from road racing.
• Social media, Strava, Garmin and becoming overly attached to running data.
• Why your running performance shouldn't define your identity.
• The story behind Happystride and its commitment to supporting mental health charities.
• How strength training is helping Pete rediscover his running potential in his 40s.
• The importance of community, consistency and celebrating every runner's achievements.
• Why finishing times matter less than we sometimes think.

We also share our remarkably similar marathon PBs, discuss the emotional comedown after achieving a major running goal, and explore whether we'd still run as much if nobody could see our results.

There's nothing wrong with wanting to run faster, achieve a PB or push your limits. But running should add something to your life, not become another way of measuring your worth.

Whether you're training for your first marathon, chasing a faster time or simply trying to rediscover your love of running, this episode is a reminder of why we started in the first place.

Follow Pete and Happystride:

• Instagram: @petegoldie
• Instagram: @happystride
• Podcast: Running Makes Me Happy

Listen now on Spotify, Apple Podcasts and wherever you get your podcasts.

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Is it ever too late to start running? And what happens when you finally decide to put yourself first?

In this episode, I'm joined by Nicola Williams, founder of the Over 40s Running Club, who started running at 44 after years of struggling with her weight, confidence, and health.

What began as a decision to improve her health soon became something much bigger. Inspired by a close friend's terminal cancer diagnosis, Nicola went from struggling through the first minute of Couch to 5K to completing half marathons and building a supportive community for women discovering running later in life.

We discuss:

• Starting running in your 40s when you've never considered yourself a runner.
• Losing over three stone and rebuilding confidence.
• The emotional and mental health benefits of running.
• Why comparison, body image and social media can hold runners back.
• The value of community, particularly for women over 40.
• Why run-walk strategies are a perfectly valid way to complete a marathon.
• Finding time for yourself alongside work, family and everyday responsibilities.
• Why enjoying running matters more than impressing other people.

Nicola also shares her experiences with PMDD, the challenges of learning to like herself, and her plans to tackle the 2027 London Marathon using a run-walk strategy.

This is a conversation about much more than running. It's about confidence, perspective, community, and discovering what you're capable of at an age when some people believe their best years are behind them.

You don't need to be fast. You don't need to look like a runner. And you certainly don't need to have started in your twenties.

You just need somewhere to begin.

Follow Nicola on Instagram: @over40srunningclub

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What separates the mindset of a champion from a decision that goes too far? And can we admire an athlete's determination without agreeing with their actions?

In this episode of the 12 Months to Marathon Podcast, I'm exploring two controversial moments from the world of endurance sport that sparked fierce debate across social media.

First, the extraordinary determination of Tigst Assefa, who reportedly completed the final 2km of the Berlin Marathon despite suffering a ruptured Achilles tendon.

Then there's the HYROX competitor Joanna Wietrzyk, who continued racing after experiencing a serious bowel accident, going on to win her event and attracting widespread criticism online.

Both situations raise some uncomfortable but interesting questions about competitive mindset, personal responsibility, and the way we judge athletes.

In this episode, I discuss:

• The difference between determination and recklessness.
• Why elite athletes sometimes make decisions recreational runners shouldn't copy.
• What everyday runners can learn from a champion's mentality.
• Why understanding someone's mindset doesn't mean defending their actions.
• The importance of personal responsibility when other competitors are affected.
• Why social media criticism so often turns into personal attacks.
• How to separate an athlete's performance from their identity.

This isn't about encouraging runners to push through serious injuries or put other people at risk.

It's about recognising that we can disagree with someone's decisions, understand the competitive mentality behind them, and still treat them with respect.

Because there's a difference between criticising what somebody did and attacking who they are.

So where does the mindset of a champion end and madness begin?

Listen now and decide for yourself.

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What can happen when you start running simply because you need something for yourself, and then keep going for nearly two decades?

In this episode, I’m joined by Madhusmita Jena, aka The Small Runner (@thesmallrunner)  whose running journey began as a new mum in Dubai and has since included more than 40 marathons, seven Boston qualifying times, a 3:27 marathon PB, ultramarathons and a remarkable Guinness World Record.  Pasted text

Madhu shares the story behind running the Manchester Marathon in her mum’s sari and breaking the world record, why representing her South Asian heritage mattered, and the impact it has had on women around the world.

We also talk about fitting serious training around motherhood and working as a SEND teacher, how her approach to running has changed in her 40s, strength training, nutrition and recovery, what went wrong at her first Boston Marathon, and why she still has unfinished business with both Boston and the ultra distances.

From a woman who describes herself as the shy child who lacked confidence to a world-record-holding marathon runner, this is a brilliant example of just how much running can change you.

And Madhu isn't finished yet — 50 marathons by 50 and a 100-mile race are still on the list.

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You can have the perfect training plan, hit every long run and do all the right sessions — but are you actually fuelling your body to cope with it?

In this episode, I’m joined by Australian dietitian and marathon runner Bec Bennett, who specialises in nutrition and fuelling for female runners over 40. Bec also shares her own powerful experience of unintentionally under-fuelling during marathon training, eventually developing a tibial stress fracture and being diagnosed with Relative Energy Deficiency in Sport (RED-S). 

We discuss why runners can easily underestimate how much food they need, carbohydrates and endurance performance, fuelling long runs, training your gut for race day, weight loss during marathon training, protein and recovery, nutrition for women over 40, supplements, blood testing, bone health and exactly how Bec approaches her marathon nutrition.

We also tackle the idea of “race weight” and why getting lighter isn't necessarily the route to becoming a better runner.

Whether you're preparing for your first marathon or trying to improve your next one, this episode is a practical look at something runners often overlook:

You don't just have to train for the work. You have to fuel the work.

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What happens when running stops being about getting faster and starts becoming about something much bigger?

In this episode, I’m joined by James Thomas,  better known on Instagram as @instafudgie — for a refreshingly honest conversation about running, mental health, body confidence, social media and learning to enjoy the sport without constantly chasing the next PB. 

James shares how a workplace bet first got him running, how he went from nearly 16 stone to becoming a sub-40 10K runner, and why eventually chasing faster times began to make his hobby feel like a second job.

We talk about the mental-health benefits of running, the pressure created by running social media, body confidence, the rising cost of the sport, marathon majors, why comparison can rob us of our achievements, and why James believes the running community needs more ordinary people sharing authentic experiences.

We also get into his eight marathons, his love of half marathons, running and raving, Guinness, and why, even if Instagram, medals, and PBs disappeared tomorrow, he’d still run.

A conversation about remembering why we started running in the first place.

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At 48, Ryan Fenix thought his opportunity to run a marathon might have passed him by.

He'd been a casual runner for years, juggling work, family life and three children in Manila. He'd even told himself that marathon running was a young man's game.

Then he entered the 2026 Sydney Marathon. 

In this episode of the 12 Months to Marathon Podcast, Ryan joins me to talk about going from wondering whether he was physically capable of running 26.2 miles to crossing the finish line in 5:14, 16 minutes faster than his original target and with a negative split.

We talk about training through the heat, humidity and torrential rain of the Philippines, fitting marathon training around a busy family and working life, the 4am alarm clocks, learning to fuel properly and the doubts that come with preparing for your first marathon.

Ryan also explains why completing the training gave him genuine confidence on the start line, how he avoided the infamous marathon 'wall', and why he was actually getting stronger towards the end of the race while others around him were fading.

This is an episode for anybody in their 40s, 50s or beyond who's looked at a marathon and wondered:

“Have I left it too late?”

Ryan's answer is simple: it's more than possible, but you have to be prepared to do the work.

🎧 Listen now to Episode 112 of the 12 Months to Marathon Podcast.

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As runners, we track everything: pace, heart rate, HRV, VO2 max, sleep, mileage, and recovery.

But how often do we actually look at what's happening inside the body?

In this episode of the 12 Months to Marathon Podcast, I share the results of a comprehensive blood test I recently had in Poland and look at what they might tell us about running, performance, recovery and health as we get older.

At 49, my results included a biological age estimate of 41.9, testosterone above the laboratory's reference range, good vitamin D and blood sugar markers, alongside a few areas such as LDL cholesterol and thyroid markers that are worth keeping an eye on.

We discuss testosterone and the older runner, whether more testosterone actually means better performance, cholesterol and cardiovascular health, vitamin D and bone health, blood sugar and carbohydrates, thyroid function, supplements, recovery, and why being a fit runner doesn't automatically mean every health marker will be perfect.

Most importantly, this isn't about becoming obsessed with blood tests or chasing the perfect numbers.

It's about understanding the difference between fitness and health — and using data as information rather than allowing it to define you.

Because for runners over 35, the goal isn't simply to run faster now.

It's to build a body that can keep running for decades to come.

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Are you actually a slow runner — or are you simply a runner who could improve your pace?

There’s a big difference.

In this episode of the 12 Months to Marathon Podcast, I explore the difference between a running performance problem and a running identity problem — and why the language you use about yourself could be holding you back. 

We look at common statements such as:

•  “I am a slow runner.” 
•  “I’m injury-prone.” 
•  “I’ll never be able to run that pace.” 
•  “I’m just not built for running.” 

The problem isn't necessarily where your running is right now. The problem comes when your current performance becomes part of who you believe you are.

Your pace is data.
 Your race time is data.
 An injury is information.
 A difficult training session is feedback.

None of those things define you.

I also discuss comparison, running snobbery, social media, limiting beliefs and why wanting to become faster doesn't mean you have to stop celebrating where you are now.

You can accept your current performance while still wanting to improve it.

So rather than saying “I am a slow runner,” perhaps the better question is:

“What would I need to do to improve my pace?”

Because performance can be trained. Don't turn something you can change into an identity you feel you have to live with.

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Is the Running Boom Actually Bad for Running?

Running is booming.

More people are joining running clubs, entering races, chasing marathon places and turning up to parkrun than ever before.

Surely that's a good thing?

Mostly, yes. But a recent situation at Weymouth parkrun, where events were temporarily suspended following concerns around overcrowding, overtaking and participants being barged or tripped, raises an interesting question:

Is running becoming a victim of its own success?

In this episode of the 12 Months to Marathon Podcast, I look at the other side of the running boom.

We discuss:

• What happened at Weymouth parkrun
• Whether some events are simply becoming too busy
• Faster runners versus slower runners — and why both have responsibilities
• Why your PB doesn't give you priority over somebody else's safety
• The importance of running and parkrun etiquette
• Whether Strava, Garmin and social media have made recreational running too competitive
• The forgotten role of volunteers
• The increasing pressure on major races and marathon ballots
• Why inclusivity doesn't mean abandoning common sense
• How running can continue growing without losing the community that made it successful

The problem isn't that more people are running.

That's something we should celebrate.

The challenge is making sure the infrastructure, etiquette and culture of running grow with it.

There's room for the 15-minute 5K runner and the 50-minute 5K walker.

Neither has more right to be there than the other.

🎧 Listen now on Spotify and Apple Podcasts.

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Should 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.

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You’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?

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Do 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.

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The 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+.

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What 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 times

This 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. 

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Can 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.

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What 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 running

Whether 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: @lucyrunstheworld

Enjoy the episode. 🏃‍♀️🌍✨

Based on Episode 102 interview with Lucy Canham, founder of Run of a Kind Birmingham.

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What 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_simmo

If 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:

@12monthstomarathon

If you enjoy the podcast, please leave a review and share it with another runner. It really helps us reach more people. 

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In 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 else

Whether 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. 💙

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Should 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: @12monthstomarathon

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In 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.

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In 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: @andyreid2506

Find 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.

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In 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.

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Episode 95 – The Record-Breaking 2026 London Marathon Review

In 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.

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In 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.

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Episode 93 – Scott Couldrey: From Weight Loss to First Marathon

In 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.

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Episode 92 – Marathon Setbacks & Running Controversies

In 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:
 @12monthstomarathon

And join the free running community for over 35s via the link in my bio.

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Episode 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.

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Episode 90 – Why Discipline Always Beats Motivation

If 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.

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Here’s a Spotify description for Episode 89 – How to Build True Marathon Confidence:

Episode 89 – How to Build True Marathon Confidence

What 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.

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Episode 88 – Coping with the Emotional Load of Marathon Training

Marathon 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.

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12 Months to Marathon – Episode 87: Anthony Bryan – From Brain Tumour Survivor to Marathon Runner

In 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 tumour
• Recovering from a stroke
• Learning to live with paralysis on one side of his body
• Going from wheelchair user to world champion para athlete
• Winning gold in the 800m and 1500m
• Running the London Marathon
• Breaking a Guinness World Record
• Training for HYROX World Championships
• Using fitness, resilience, and mindset to prove the doubters wrong

Anthony 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 Fitness

And if you enjoy the podcast, please follow, share, and leave a review on Spotify or Apple.

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Episode 86 – 18 Mile Marathons & Charity Places

Marathons 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 races
• Why 18-mile finishes and medals shouldn’t bother you
• The reality of charity places vs good-for-age qualification
• Why chasing the major marathons can sometimes make runners bitter
• And why the real message for the running community is simple: focus on your race and support each other

There 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.

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12 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 stuck
• How Clean Break Coaching was built, and why alcohol-free running communities work
• “Control the controllables” — and why that mindset changes everything

Follow 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=d5b740447e794eb8

If 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.

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Episode 84 – Why Everyone Should Be Talking About Splits

If 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 races
• The difference between an “enjoyment runner” and a “performance runner.”
• How tighter splits build confidence and endurance
• Why managing effort — not emotion — wins marathons

Distance 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.

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Episode 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 to
• Whydo  some runners feel like they have to run with music, a vest, a phone, or gadgets
• How external crutches can quietly limit your confidence and performance
• Why learning to run “with yourself” is a superpower — especially for marathon training
• How simplifying your setup can help you focus, race better, and enjoy the experience more

This 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.

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Episode 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 race

If 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.

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What 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 it

Whether 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/

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The Dark Side of Marathons

Marathon 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 normal
• The “resentful runner” phase and why it actually means you’re training properly
• Why guilt (especially charity guilt) makes training harder, not easier
• How comparison and over-analysis cloud judgment and stall progress
• Why first-time marathon runners cannot shortcut volume and load
• Practical ways to deal with mental lows without suppressing or venting
• Why mindset — not the plan — is often the real work in marathon training

If you’re:

• Feeling tired, overwhelmed, or doubtful
• Struggling to fit runs into real life
• Wondering if you’re doing “enough.”
• Resenting the next run on your plan

This 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 friend
• Leave a quick review
• Join the free running community via Instagram

And if you’re marathon training right now — keep going.
It all comes together if you do the work.

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🎙️ 12 Months to Marathon – Episode 79: Simplifying Running Speak

Are 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 running
• Why running by feel can take you further than fancy terms ever will
• The story of how I broke sub-3 without even knowing what cadence meant
• How to avoid the “gatekeeping” trap and focus on what really matters for runners over 35
• Why understanding your plan beats trying to impress Strava with big words

If 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 today

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What 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 track
• How to adapt your plan without losing progress or confidence
• The psychology of “training guilt” — and how to let it go
• Why there’s no such thing as a perfect plan — but there is such a thing as the right one for you
• How to think long-term and protect your body from injury and burnout

If 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.

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Marathon 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 hits
• The problem with comparing yourself to elite-level runners online
• How fatigue, frustration and self-doubt show up — even for experienced runners
• The importance of training smart, not just hard, when you’re over 35
• And 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!

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Happy 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 confidence
• The danger of pushing too hard and losing the joy of running
• The truth about “running to eat” and fuelling for performance vs comfort
• How ignoring mobility could be silently sabotaging your training

I 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 bio

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In 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 resistance
• When distance matters more (especially if you're new to marathons)
• How pace, experience, and race goals influence your training structure
• John’s personal approach and how he uses both tools at different stages
• Why doing something always beats getting stuck in decision paralysis

If 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.

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In 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 mindset
• The transition from lifting and HYROX into marathon training
• Why endurance and strength can, and should, coexist
• What it's like to train for a marathon in your 40s (and still get faster)
• The importance of structure, simplicity, and the athletic mindset
• How 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 performance

Whether 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.

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In 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 crisis
• Why conversation is easier shoulder-to-shoulder
• The psychology of why men isolate, and how to break it
• What “conversational pacemakers” are and why they’re game-changers
• The power of turning a personal struggle into community action
• Why don’t you need to run fast, you just need to show up

Whether 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.uk

Follow John at @12monthstomarathon
 for more coaching, community and support for runners over 35.

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In 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 body
• When it can improve endurance, focus, and perceived effort
• Why timing, tolerance, and dosage matter
• Common mistakes runners make with caffeine
• How John uses caffeine strategically in marathon prep

Whether 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.

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How 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 week
• The volume vs. time debate (and why it matters)
• How to adapt your training if life is full-on
• Why 16 weeks might be the magic number for marathon prep
• The "jigsaw puzzle" mindset that takes pressure off perfection

Perfect 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.

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This 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 mind
• Consistency > novelty: simple training, done well, for a long time
• Control the controllables: routine, effort, inner dialogue
• Train the mind like the body: calmness is a skill you can practice
• Do the work that matches the goal: to run faster, you must run faster
• Humility + execution: same coach, same group, same standards—no ego

We 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.

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Two 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.

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