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Hi, I'm John Hill. I host 12 Months to Marathon—the running podcast for people over 35 with marathon dreams. Whether you are looking for a personal best or want to run a marathon, my story and regular tips should help you get there.
I didn't run my first marathon until I was 36. I ran my first sub-3 marathon at the age of 45. If I can do it, so can you!
For even more daily tips, make sure to follow me on Instagram
https://www.instagram.com/12monthstomarathon/
Thanks for listening.
63 Episodes
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Send us a text 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 health. It will also help you to be more consistent. If you are stuck in your o...
Send us a text 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 adjust intensity through the week Practical ways to improve HRV (sleep, breath, hyd...
Send us a text 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-running-community/about?ref=5a83a3b5a32642889a0f325d9e21d825 Enjoy! JH Support the...
Send us a text 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 a marathon training plan in January for a spring marathon. This is for everybody, but it's particu...
Send us a text 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 myth of what a "typical runner" should look like. If you doubt yourself or question w...
Send us a text 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. So what does a lower resting heart rate mean? It means your heart is strong. It can pump more blood with ea...
Send us a text 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 trainingYour immune system strengthensYour nervous system resetsYour brain processes motor learning and stores movement patternsIn other words, sleep is when you become a better runner. Studies show that sleep deprivation can: Reduce time to exhaustionIncrease p...
Send us a text 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 session because your 'body battery' says you're tired, even though you feel great, you’re crossing ...
Send us a text 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 timeLess vertical oscillation (which means less bouncing)Better running economyAnd here’s the key thing: you don’t...
Send us a text 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 of oxygen your body can use during intense exercise. The higher your VO2 max, the more efficiently your ...
Send us a text Mark Maselli is living, breathing proof that a single, determined mindset can rewrite even the harshest prognosis. After watching kidney disease claim the lives of his grandmother and two uncles and steal a decade from his mom, Mark received the news in 2018 that he, too, had the same kidney disease. Not accepting the status quo, Mark made the conscious decision to rewrite his story and not let the disease win. By taking action, he was able to receive a kidney in November 2023....
Send us a text Monitoring your rest and recovery is essential if you want to improve as a runner. In this episode, I give you some real-world examples of what to look out for. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text Have you been rejected by a major marathon such as London? This episode is for you. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text We celebrate 50 episodes this week! It's time to share some reflections and experiences from the last 50 episodes of this running podcast. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text On this episode, I interview running content creator Nelly Oliha. We talk about his amazing sense of humour and his now-famous running streak You can follow Nelly here: https://www.instagram.com/nellyoliha/ Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Supp Support the show
Send us a text In this episode, I discuss the key principles behind improving your pace as a runner. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text I am very honoured to be interviewing Louise Butcher on this episode. Louise is a Guinness World Record Creator, Marathoner, Author, Advocate, Musician & Singer/Songwriter! You may have seen Louise on the official London Marathon social media and in various media interviews. Louise ran the London marathon topless to raise awareness for breast cancer. Her book "Going Topless" is out in June 2025 https://pegasuspublishers.com/books/outnow/going-topless Louis...
Send us a text In this episode, I interview married couple Peter and Stella who ran their first marathon together in 2025 at the ages of 62 and 47 respectively. An inspiration journey and well worth a listen. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text If you suffered with the heat on marathon day or got marathon blues afterwards? This one is for you. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
Send us a text Paul shaved over an hour off his marathon time at age 45. Listen to find out how he did it. Remember to follow me on Instagram for all your running content https://www.instagram.com/12monthstomarathon/ Thanks for listening JH Support the show
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