12 Months to Marathon

Episode 117 — She Started Running at 44. Now She's Inspiring Women Over 40 | Nicola Williams

Send us Fan Mail Is it ever too late to start running? And what happens when you finally decide to put yourself first? In this episode, I'm joined by Nicola Williams, founder of the Over 40s Running Club, who started running at 44 after years of struggling with her weight, confidence, and health. What began as a decision to improve her health soon became something much bigger. Inspired by a close friend's terminal cancer diagnosis, Nicola went from struggling through the first minute of Couch to 5K to completing half marathons and building a supportive community for women discovering running later in life. We discuss: Starting running in your 40s when you've never considered yourself a runner. Losing over three stone and rebuilding confidence. The emotional and mental health benefits of running. Why comparison, body image and social media can hold runners back. The value of community, particularly for women over 40. Why run-walk strategies are a perfectly valid way to complete a marathon. Finding time for yourself alongside work, family and everyday responsibilities. Why enjoying running matters more than impressing other people. Nicola also shares her experiences with PMDD, the challenges of learning to like herself, and her plans to tackle the 2027 London Marathon using a run-walk strategy. This is a conversation about much more than running. It's about confidence, perspective, community, and discovering what you're capable of at an age when some people believe their best years are behind them. You don't need to be fast. You don't need to look like a runner. And you certainly don't need to have started in your twenties. You just need somewhere to begin. Follow Nicola on Instagram: @over40srunningclub Support the show

• Transcript

Episode 116 — Madness or the Mindset of a Champion? Where Do We Draw the Line?

Send us Fan Mail What separates the mindset of a champion from a decision that goes too far? And can we admire an athlete's determination without agreeing with their actions? In this episode of the 12 Months to Marathon Podcast, I'm exploring two controversial moments from the world of endurance sport that sparked fierce debate across social media. First, the extraordinary determination of Tigst Assefa, who reportedly completed the final 2km of the Berlin Marathon despite suffering a ruptured Achilles tendon. Then there's the HYROX competitor Joanna Wietrzyk, who continued racing after experiencing a serious bowel accident, going on to win her event and attracting widespread criticism online. Both situations raise some uncomfortable but interesting questions about competitive mindset, personal responsibility, and the way we judge athletes. In this episode, I discuss: The difference between determination and recklessness. Why elite athletes sometimes make decisions recreational runners shouldn't copy. What everyday runners can learn from a champion's mentality. Why understanding someone's mindset doesn't mean defending their actions. The importance of personal responsibility when other competitors are affected. Why social media criticism so often turns into personal attacks. How to separate an athlete's performance from their identity. This isn't about encouraging runners to push through serious injuries or put other people at risk. It's about recognising that we can disagree with someone's decisions, understand the competitive mentality behind them, and still treat them with respect. Because there's a difference between criticising what somebody did and attacking who they are. So where does the mindset of a champion end and madness begin? Listen now and decide for yourself. Support the show

• Transcript

Episode 115- Why Madhu Ran a Marathon in Her Mum’s Saree - And Broke a World Record

Send us Fan Mail What can happen when you start running simply because you need something for yourself, and then keep going for nearly two decades? In this episode, I’m joined by Madhusmita Jena, aka The Small Runner (@thesmallrunner) whose running journey began as a new mum in Dubai and has since included more than 40 marathons, seven Boston qualifying times, a 3:27 marathon PB, ultramarathons and a remarkable Guinness World Record. Pasted text Madhu shares the story behind running the Manchester Marathon in her mum’s sari and breaking the world record, why representing her South Asian heritage mattered, and the impact it has had on women around the world. We also talk about fitting serious training around motherhood and working as a SEND teacher, how her approach to running has changed in her 40s, strength training, nutrition and recovery, what went wrong at her first Boston Marathon, and why she still has unfinished business with both Boston and the ultra distances. From a woman who describes herself as the shy child who lacked confidence to a world-record-holding marathon runner, this is a brilliant example of just how much running can change you. And Madhu isn't finished yet — 50 marathons by 50 and a 100-mile race are still on the list. Support the show

• Transcript

Episode 114- Are You Fuelling Your Running Properly? Interview with Dietitian Bec Bennett

Send us Fan Mail You can have the perfect training plan, hit every long run and do all the right sessions — but are you actually fuelling your body to cope with it? In this episode, I’m joined by Australian dietitian and marathon runner Bec Bennett, who specialises in nutrition and fuelling for female runners over 40. Bec also shares her own powerful experience of unintentionally under-fuelling during marathon training, eventually developing a tibial stress fracture and being diagnosed with Relative Energy Deficiency in Sport (RED-S). We discuss why runners can easily underestimate how much food they need, carbohydrates and endurance performance, fuelling long runs, training your gut for race day, weight loss during marathon training, protein and recovery, nutrition for women over 40, supplements, blood testing, bone health and exactly how Bec approaches her marathon nutrition. We also tackle the idea of “race weight” and why getting lighter isn't necessarily the route to becoming a better runner. Whether you're preparing for your first marathon or trying to improve your next one, this episode is a practical look at something runners often overlook: You don't just have to train for the work. You have to fuel the work. Support the show

• Transcript

Episode 113 - Why Running Isn’t a Second Job — With James “Fudgie” Thomas

Send us Fan Mail What happens when running stops being about getting faster and starts becoming about something much bigger? In this episode, I’m joined by James Thomas, better known on Instagram as @instafudgie — for a refreshingly honest conversation about running, mental health, body confidence, social media and learning to enjoy the sport without constantly chasing the next PB. James shares how a workplace bet first got him running, how he went from nearly 16 stone to becoming a sub-40 10K runner, and why eventually chasing faster times began to make his hobby feel like a second job. We talk about the mental-health benefits of running, the pressure created by running social media, body confidence, the rising cost of the sport, marathon majors, why comparison can rob us of our achievements, and why James believes the running community needs more ordinary people sharing authentic experiences. We also get into his eight marathons, his love of half marathons, running and raving, Guinness, and why, even if Instagram, medals, and PBs disappeared tomorrow, he’d still run. A conversation about remembering why we started running in the first place. Support the show

• Transcript

Episode 112 — Running Your First Marathon at 48: Ryan’s Sydney Story

Send us Fan Mail At 48, Ryan Fenix thought his opportunity to run a marathon might have passed him by. He'd been a casual runner for years, juggling work, family life and three children in Manila. He'd even told himself that marathon running was a young man's game. Then he entered the 2026 Sydney Marathon. In this episode of the 12 Months to Marathon Podcast, Ryan joins me to talk about going from wondering whether he was physically capable of running 26.2 miles to crossing the finish line in 5:14, 16 minutes faster than his original target and with a negative split. We talk about training through the heat, humidity and torrential rain of the Philippines, fitting marathon training around a busy family and working life, the 4am alarm clocks, learning to fuel properly and the doubts that come with preparing for your first marathon. Ryan also explains why completing the training gave him genuine confidence on the start line, how he avoided the infamous marathon 'wall', and why he was actually getting stronger towards the end of the race while others around him were fading. This is an episode for anybody in their 40s, 50s or beyond who's looked at a marathon and wondered: “Have I left it too late?” Ryan's answer is simple: it's more than possible, but you have to be prepared to do the work. 🎧 Listen now to Episode 112 of the 12 Months to Marathon Podcast. Support the show

• Transcript

Episode 111 - What My Blood Tests Taught Me About Running After 35

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

• Transcript

Episode 110 — Running Performance vs Running Identity

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

• Transcript

Episode 109 - Is the Running Boom Bad for Running?

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

• Transcript

Episode 108 - Should Runners Take Supplements

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

• Transcript

Episode 107 – How to Deal With the Post-Race Lull

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

• Transcript

Episode 106 – The Paradox of Choice for Runners

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

• Transcript

Episode 105 – Two-Day London Marathon, Marathon Majors & Why You Shouldn't Wait

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

• Transcript

Episode 104: Tom Campbell – Running, Mental Health & Starting Again in Your 40s

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

Episode 103: Is Running Actually Good for Weight Loss?

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

Episode 102: How Running Can Help You See a City Differently | Run of a Kind Founder Lucy Canham

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

Episode 101: Lost 168lbs and Became a Runner - Mark Simpson's Incredible Transformation

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

Episode 100: Mental Health, Running & The Biggest Lesson From 100 Podcast Episodes

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

Episode 99 - Should you Get a Gait Analysis Done?

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

Episode 98 – Dawn’s London Marathon Journey at 51: Injury, Resilience & Refusing to Quit

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