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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.

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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.

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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.

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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.

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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?

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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.

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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+.

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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. 

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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.

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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.

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