12 Months to Marathon

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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? Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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+. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. 💙 Support the show

Send us Fan Mail 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 Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show

Send us Fan Mail 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. Support the show