So many people tell me they want to start running.

And then a few weeks later they’re injured, exhausted, or convinced they’re “just not a runner.”

I’ve been there. I still remember heading out for my first 5K thinking I was going to absolutely nail it… and barely making it a few hundred metres before questioning all of my life choices.

Running can feel amazing. It’s been one of the best things I’ve ever done for my mental health. But it can also feel hard, frustrating, and confusing… especially when the internet makes it look effortless.

So today I’ve brought on someone who actually knows what he’s talking about.

I’m chatting with Tim Bliss, a running coach, triathlete, and the mind behind my 16 week marathon plan. We’re chatting about everything from progress, recovery and what to prioritise when you have limited time.

Key moments:

1:26 -   The smartest way to start running (and why most people make it harder than it needs to be)

3:134 - The biggest mistakes in the first 4–6 weeks that lead to burnout or injury

8:16 - Why runners plateau even when they’re “training hard” plus a simple test to know if you’re actually improving

10:15 - The first thing to adjust if you want to get faster (without just running more)

13:10 -  What separates runners who improve year after year from those who stay stuck

14:27 - Is running twice a week enough to see progress? Here’s how to structure it properly

16:23 - What recovery actually looks like when you have a full-time job (and limited time)

17:18 - The most common running injuries and how strength training can help prevent them

18:46 - Is soreness a good sign… or a red flag?

21:42 - Inside my 16-week marathon plan: what Tim prioritised first

23:20 - Can someone go from beginner to marathon in 16 weeks?

24:03 - How to approach back-to-back marathons without wrecking your body

26:17 - The simplest way to set your next running goal so it feels achievable

If you loved this episode and you want more guidance with your own running, you can find Tim over on Instagram at @performancebliss1

If you need a push to take control of your health - download my app FIT by Danni Duncan or sign up for coaching. 

I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.