12 Months to Marathon

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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 re...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail 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 me...

Send us Fan Mail 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...

Send us Fan Mail 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 tra...

Send us Fan Mail 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: Sm...

Send us Fan Mail 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...

Send us Fan Mail In 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 fo...

Send us Fan Mail In 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...

Send us Fan Mail Should 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...

Send us Fan Mail Everyone’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 t...

Send us Fan Mail It'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=5a83a3b5a32642889a0f325d9e21d825 Remember to follow me on Instagram @12monthstomarathon to...

Send us Fan Mail Welcome 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 h...

Send us Fan Mail Welcome 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 runners How to measure HRV consistently and build your baseline Using HRV to adju...

Send us Fan Mail I 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-runn...

Send us Fan Mail Autumn 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...

Send us Fan Mail In 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 my...

Send us Fan Mail Let’s start with the basics: resting heart rate is how many times your heart beats per minute when you’re completely at rest, ideally, first thing in the morning before you even get out of bed. For most adults, RHR ranges from 60 to 100 bpm . For runners and endurance athletes, it's often in the 50s or 40s; for elite athletes, it's even lower. Sometimes as low as the 30s...

Send us Fan Mail Why Sleep Matters  Let’s start with the basics: sleep is when your body repairs, rebuilds, and recharges. It’s not just 'rest' it’s active recovery.  When you sleep: Your muscles repair microscopic damage from training Your immune system strengthens Your nervous system resets Your brain processes motor learning and stores movement patterns In other words, sleep is when y...

Send us Fan Mail Let’s be honest, these devices are amazing. I love my Garmin. Heart rate zones, VO2 max estimates, sleep tracking, HRV, race predictions, it’s all powerful stuff. And it can help guide our training in meaningful ways. But there’s a fine line between using the data and being used by it . When you start planning your day based on whether your watch says you slept well… or skipping a...

Send us Fan Mail What Is Cadence?  Let’s start with the basics. Cadence, in running, simply means how many steps you take per minute, often referred to as SPM or steps per minute. Now, why is this important? Because cadence directly influences your stride length, impact forces, and overall running efficiency. Runners with a higher cadence usually have: A shorter ground contact time Less vertical o...

Send us Fan Mail Whether you're a runner trying to shave minutes off your marathon or just someone who wants to live longer and stay healthier, VO2 max matters a lot more than most people think. So, what exactly is it? Why should you care? And how can you improve it? That’s what we’re unpacking in this episode. Let’s go.  O2 max stands for 'maximal oxygen uptake. It’s the maximum amount...