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 marat...
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 in...
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 cri...
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 mis...
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 ...
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 ...
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...
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 m...
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 ...
Send us a text 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 run—and when it might be holding you back. Perfect for solo runners, early morning miles, and anyone qu...
Send us a text 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 they hurt, and how to build a smart shoe rotation that keeps you fast, strong, and injury-free, with...
Send us a text 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 get your free daily content and tips Thank you for listening to and downloading this podcast...
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 ...