Andy Prior PT & Running Coach

Let me ask you a question?

If I could cut your risk of early death by 13% would you be interested?

How about if I could cut the risk of dying from a heart attack of stroke by 19%?

Or death due to a neurological disease by 27%?

For some those percentages got up to 58% according to the latest research which I’ll pop in the first comment.

So let me ask you again, what is stopping you?

Most people use social media to show off the good stuff.

I tend to use it more like a training diary, a conversation and occasionally somewhere to unload whatever observation is rattling around my head halfway through an easy run that definitely wasn’t supposed to become a threshold session.

So what you’ll find here is a mixture of things.

Sometimes running coaching and strength training.

Sometimes race reports, training sessions and lessons from my own marathon build.

Sometimes thoughts on discipline, consistency and why most runners would improve dramatically if they stopped trying to reinvent sports science every Tuesday evening.

Sometimes stories from runners I coach.

Sometimes nutrition, recovery, injury prevention and performance.

Sometimes humour, frustration and the reality of trying to balance training alongside work, family and life.

And occasionally a slightly grumpy observation about carbon plate shoes being worn for a 3 mile recovery run to Tesco.

For more than 16 years I’ve coached runners from Olympic athletes to complete beginners to become stronger, fitter and faster.

From first-time 10k runners to marathon PB chasers.

From people rebuilding confidence after injury to runners discovering they are capable of far more than they originally believed.

That’s the work.

But this page isn’t only about splits, finish times and training plans.

It’s also about how I see performance and life.

Because I don’t believe running is separate from the rest of who we are.

The way we train often mirrors the way we live.

Impatience.
Consistency.
Self-belief.
Fear.
Discipline.
Avoidance.
Resilience.

It all shows up eventually… usually around mile 18 of a marathon.

I believe most runners don’t need more hacks, gimmicks or “the one secret Kenyan training method” somebody discovered after two reels and a podcast.

They need clarity.
Patience.
Structure.
Consistency.
And somebody willing to tell them the truth instead of simply telling them what they want to hear.

You’ll probably notice a few recurring themes here:

• consistency over intensity
• strength supports running
• stay 5k ready
• better is better, not just more
• honesty over hype
• long-term health matters
• structure determines function
• your best running may still be ahead of you
• and easy runs are supposed to be easy… yes, even yours

Some posts might resonate immediately.

Some may challenge what you currently believe about training.

Some may sound uncomfortable if you’re looking for shortcuts, magic fixes or motivation dressed up as coaching.

And some may involve me questioning why runners will happily spend £300 on shoes but refuse to do 15 minutes of strength work twice a week.

That’s okay.

This page isn’t built to please everybody or chase trends for attention.

It’s built around what I genuinely believe after years of coaching runners and trying to improve as an athlete and person myself.

So whether you’re here for coaching advice, marathon training, strength work, mindset, race preparation or simply because you enjoy the conversations…

…welcome.

Andy

What Dehydration Really Does To Runners

Hydration is not just about comfort. It affects endurance, body temperature, heart rate, muscle function, and focus.

When you’re out on the road or trail, waiting until you’re thirsty to drink means you’re already behind. Even a tiny 2% drop in body weight from water loss can completely derail your performance.
Here is what happens under the hood when your water levels drop:

Your Heart Works Overtime ❤️ Less water means your blood volume drops, making it thicker. Your heart has to pump faster and harder just to deliver oxygen to your working muscles.

You Overheat Faster 🌡️ Dehydration shuts down your body’s natural cooling system. Your skin blood flow decreases, meaning you sweat less and trap heat inside your core.

The “Brain Fog” Hits 🧠 Mental fatigue always precedes physical fatigue. When dehydrated, your focus slips, your perception of effort skyrockets, and that voice telling you to stop gets a lot louder.

Muscles Lock Up 💥 Losing water and crucial electrolytes throws off your cellular balance, leading to premature muscle fatigue, cramping, and a heavy, sluggish stride.

The Golden Rule: Don’t try to play catch-up on race day or during your long runs. Hydration is a 24/7 habit.

https://www.andyprior-pt.co.uk/hydration-for-runners/

👇 How do you manage your hydration on long runs? Handheld bottle, vest, or loop back to the car? Let’s talk in the comments!

Nice to get out once the heat has subsided for some easy miles.

A big shout out to these clients who have both raced over the weekend.

First up who not only ran 17 miles from Stevenage to Biggleswade, but then continued to pace a friend to a new 5k PB at the ‘Run the Wade’ event whilst also celebrating 4 years of sobriety 💙🩵

Second who raced at Hatfield Broad Oak 10k this morning in the heat and still managed to hit a 38 minute time 😊

Both role models
Both making a difference

The yellow fella is coming out to play over the next week or so and it’s really important that if you are going to run you make sure you are fully hydrated for the reasons in this article;

https://www.andyprior-pt.co.uk/hydration-for-runners/

Remember your health and fitness is more important than one run you ‘have’ to do.

Some great results last night from the first 10k Midweek League fixture.

Kerstin Prior - 52.43
Mike Jeff’s - 38.17
Jay Papa - 38.12
Andy - 48.38

And those hills !!!

Many thanks to Tony Reeve for these photos.