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Send us a text 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/ Support the show

Send us a text 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 normalThe “resentful runner” phase and why it actually means you’re training properlyWhy guilt (especially charity guilt) makes training harder, not easierHow comparison and over-analysis cloud judgment and stall progressWhy first-time marathon runners cannot shortcut volume and loadPractical ways to deal with mental lows without suppressing or ventingWhy mindset — not the plan — is often the real work in marathon trainingIf you’re: Feeling tired, overwhelmed, or doubtfulStruggling to fit runs into real lifeWondering if you’re doing “enough.”Resenting the next run on your planThis episode is for you. Marathon training is hard. That doesn’t mean you’re doing it wrong. It usually means you’re doing it right. One run at a time.  One solution at a time.  Forgive yourself — then move forward. 🎧 Listen now to 12 Months to Marathon on Spotify, Apple Podcasts, or wherever you listen. If this episode helped you, please: Share it with a friendLeave a quick reviewJoin the free running community via InstagramAnd if you’re marathon training right now — keep going. It all comes together if you do the work. Support the show

Send us a text 🎙️ 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 runningWhy running by feel can take you further than fancy terms ever willThe story of how I broke sub-3 without even knowing what cadence meantHow to avoid the “gatekeeping” trap and focus on what really matters for runners over 35Why understanding your plan beats trying to impress Strava with big wordsIf you’ve ever felt confused, “not smart enough,” or like you didn’t belong in the running world because of the jargon, this episode is for you. 👉 Follow John on Instagram: @12monthstomarathon  💬 DM “26.2” for coaching or join the free community in his bio  🎧 Hit play and simplify your training today Support the show

Send us a text 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 trackHow to adapt your plan without losing progress or confidenceThe psychology of “training guilt” — and how to let it goWhy there’s no such thing as a perfect plan — but there is such a thing as the right one for youHow to think long-term and protect your body from injury and burnoutIf you’ve had a bit of a wobble in your marathon prep, this episode will give you the permission and the plan to keep going — with clarity and confidence. 👉 Follow me on Instagram: @12monthstomarathon  📩 DM “26.2” for coaching on Instagram.   🎧 Listen now and remember: the next run is always the most important one. Support the show

Send us a text 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 hitsThe problem with comparing yourself to elite-level runners onlineHow fatigue, frustration and self-doubt show up — even for experienced runnersThe importance of training smart, not just hard, when you’re over 35And how to bounce back after a rough training week without derailing your momentum👟 This one’s for anyone who’s had a “rage quit” moment or questioned if they’re falling behind. 👉 DM “26.2” to @12monthstomarathon if you want to join the 35+ running community 📲 Hit subscribe and share this with a runner who needs to hear it this week! Support the show

Send us a text 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 confidenceThe danger of pushing too hard and losing the joy of runningThe truth about “running to eat” and fuelling for performance vs comfortHow ignoring mobility could be silently sabotaging your trainingI also share my own honest reflections as I begin training for my 16th marathon, Boston, UK, and how my approach is evolving with experience, age, and life. 👟 Ready to run smarter in 2026?  👉 DM "26.2" to @12monthstomarathon to chat about coaching 📲 Join the free 35+ runners community via the link in bio Support the show

Send us a text 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 resistanceWhen distance matters more (especially if you're new to marathons)How pace, experience, and race goals influence your training structureJohn’s personal approach and how he uses both tools at different stagesWhy doing something always beats getting stuck in decision paralysisIf you’re training for a spring marathon or just getting back into structure, this episode will help you cut through the noise and focus on what actually works for you. 📲 DM “26.2” to @12monthstomarathon on Instagram to chat about coaching. 👟 Join the free 35+ runners community: link in bio. Support the show

Send us a text 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 mindsetThe transition from lifting and HYROX into marathon trainingWhy endurance and strength can, and should, coexistWhat it's like to train for a marathon in your 40s (and still get faster)The importance of structure, simplicity, and the athletic mindsetHow Rob managed to run 2:58 in Dublin after HYROX, with no runs over 13 miles in training His approach to coaching everyday athletes through realistic, sustainable performanceWhether you're a hybrid athlete flirting with your first marathon or a distance runner curious about strength and HYROX, this one’s packed with practical insights and mindset gold. 📲 Follow Rob on Instagram: @robfoster__  📲 Follow John: @12monthstomarathon  👟 Join the free over-35 running community: Link in bio on Instagram. Support the show

Send us a text 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 crisisWhy conversation is easier shoulder-to-shoulderThe psychology of why men isolate, and how to break itWhat “conversational pacemakers” are and why they’re game-changersThe power of turning a personal struggle into community actionWhy don’t you need to run fast, you just need to show upWhether you’re a solo runner, part of a club, or someone who’s felt stuck, this episode will hit home in all the right ways. 🎧 Follow Richard’s work at @wellrunbrum  or visit well-runbrum.co.uk Follow John at @12monthstomarathon  for more coaching, community and support for runners over 35. Support the show

Send us a text 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 bodyWhen it can improve endurance, focus, and perceived effortWhy timing, tolerance, and dosage matterCommon mistakes runners make with caffeineHow John uses caffeine strategically in marathon prepWhether you're a coffee snob, a pre-run espresso loyalist, or caffeine-curious—this episode will help you use it more intentionally (or not at all). Follow @12monthstomarathon on Instagram for more coaching tips, marathon support, and free community access. Support the show

Send us a text 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 weekThe volume vs. time debate (and why it matters)How to adapt your training if life is full-onWhy 16 weeks might be the magic number for marathon prepThe "jigsaw puzzle" mindset that takes pressure off perfectionPerfect for first-time marathoners, busy runners, and anyone wondering if they’re “doing enough.” Follow @12monthstomarathon on Instagram for more training tips, mindset support, and access to my free running community. Support the show

Send us a text 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 mindConsistency > novelty: simple training, done well, for a long timeControl the controllables: routine, effort, inner dialogueTrain the mind like the body: calmness is a skill you can practiceDo the work that matches the goal: to run faster, you must run fasterHumility + execution: same coach, same group, same standards—no egoWe also reflect on his record-setting legacy, the sub-2 project, and why his mantra “No human is limited” isn’t hype—it’s a challenge to find your real limits, not accept the ones your ego (or your watch) tells you. If you’re over 35, chasing a first marathon or a PB, this one gives you a clear mental framework to train simply, show up consistently, and enjoy the process. Follow for daily tips: @12monthstomarathon Join the free Over-35s Running Community, linked in my IG bio. Support the show

Send us a text 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. Follow for daily tips: @12monthstomarathon  Join the free Over-35s Running Community—link in my IG bio. Support the show

Send us a text 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 focus on what truly matters, your mindset, your effort, and your growth, this one’s for you. Follow me on Instagram @12monthstomarathon  For daily running tips and motivation, join our free Over-35s Running Community via the link in my bio on Instagram.  Support the show

Send us a text 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 children, and pursuing her studies, Kat’s journey is proof that you can achieve big goals no matter what life throws at you. We dive into: - How she went from 5K to a marathon in her late 40s - Fitting training around a busy family and work schedule - The role of resistance training in staying injury-free - Why ticking off sessions (literally!) kept her accountable - The mental trade-offs and lessons learned along the way Kat reminds us that you don’t have to be “a runner” to run a marathon — just someone willing to show up, make a few sacrifices, and believe in what’s possible. If you’ve ever thought, “I’d love to do a marathon, but I just don’t have time…”  this is the episode to listen to. Tune in, get inspired, and remember: it’s never too late to chase that marathon dream. Follow me on Instagram @12monthstomarathon  For daily running tips and motivation, join our free Over-35s Running Community via the link in my bio on Instagram.  Support the show