Send a text

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.

Support the show

Send a text

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.

Support the show

Send a text

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.

Support the show

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 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.

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 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

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 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.

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 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!

Support the show