Andy Prior Personal Training & Sports Massage

17/04/2026

17/04/2026

A reader of my book asked a great question about how to prepare the night before a marathon, so good in fact I decided to write a blog post all about it 😊

https://www.andyprior-pt.co.uk/how-to-prepare-the-night-before-a-marathon

16/04/2026

Physics doesn’t lie. My barber is basically an aeronautical engineer now. See you at the finish line

Heres hoping the race officials don’t check for illegal modifications !!!

15/04/2026

Are you actually hydrated for race week? 💧🏃‍♂️

In marathon week, everyone suddenly starts forcing water…

But more isn’t better. Better is better.

👉 Use the Straw Test

Your urine color tells you exactly where you stand:

🟡 Pale straw / light yellow
Perfect. This is where you want to be all week.

⚪ Clear
You’re likely overdoing it. Ease off slightly and don’t forget electrolytes.

🟠 Dark yellow / amber
You’re underhydrated. Increase fluids gradually.

—

Race week mistake most runners make:
❌ Chugging loads of water the day before
❌ Ignoring electrolytes
❌ Trying to “fix” hydration last minute

Hydration is built over days, not hours.

—

Simple race week plan:
• Aim for pale straw color daily
• Sip consistently, don’t binge drink
• Add electrolytes, especially if you’re nervous or sweating more
• Check morning + evening as your guide

—

You don’t need a perfect number.
You need a system that keeps you ready.

Turn up to the start line hydrated, not guessing.

15/04/2026

Here is our marathon training week 16 update.

https://youtu.be/eNA3CQ3MNWw?si=ZsXk7tQXlZrvg8TA

Week 16 Marathon Training | Taper Week + Dealing With Injury

Week 16 of my marathon training marks the start of the taper phase as we prepare for the Manchester & London Marathons — but this is also where things can feel the most uncertain.

Fatigue is still there, training volume is dropping, and small niggles can start to creep in. In this video, I break down exactly how I’m approaching taper week, along with what to do if injury or discomfort shows up this close to race day.

14/04/2026

Why you’re “too busy” (and how to fix it) 👇

Most people think consistency is about “wanting it more.” It’s not. It’s about making the right choice the easiest choice.

If your gym bag is buried in the closet, that’s friction.

If you don’t know exactly what exercise comes next, that’s friction.

If you’re waiting until you “feel” like it, that’s the ultimate friction.

Busy people don’t have time. They remove friction.

Here are 3 ways to lower the barrier today:
1. The 10-Minute Pack: Pack your bag and set your clothes out the night before. Zero decisions required in the morning.

2. The “Open Entry” Rule: Tell yourself you only have to do the warmup. Usually, once the friction of starting is gone, the rest follows.

3. The Digital Blackout: Put your phone in a locker or another room. Removing the distraction removes the friction of staying focused.

Stop looking for more hours. Start clearing the path.

13/04/2026

If you are running this weekend make sure you are fully hydrated every day this week.

It’s important !!

Carry a water bottle and sip regularly 👍

12/04/2026

Last long run before 3 more runs next week and it’s a wrap…..

12/04/2026

Good luck runners.

All those damp and windy miles come to fruition today if you are racing at Brighton, Paris or Boston UK.

Trust the process and run well.

10/04/2026

The taper is the only time in life where doing less feels like doing a math exam while having a panic attack.

Is it an injury or is it just the taper? We’ll find out at mile 20.

09/04/2026

A few thoughts if you’re heading into your first marathon in a couple of weeks:

1. The taper is real. You won’t gain fitness now, but you can ruin it by doing too much. Keep it controlled. Nothing beyond 10km next weekend.

2. Don’t suddenly overeat. Slightly more protein this week, then eat normally (but well) next week. Add carbs 3–4 days out.

3. Hydration matters. All week. Carry water, sip regularly. Don’t wait until you’re thirsty.

4. Day before: simple, familiar food. Nothing new. And remember… what goes in has to come out.

5. You might not sleep well the night before. That’s normal. It won’t ruin your race.

6. Take a throwaway layer for the start. There’s a lot of standing around.

7. Eat breakfast 2+ hours before you start.

8. Start slower than you think. Then slower again. Patience wins.

9. Early miles will be crowded. Don’t fight it. It settles.

10. Toilets will be busy. Take tissues.

11. Let people go past early. You run your race.

12. Sip and nibble. Little and often. Don’t overload your stomach.

13. Walk steep hills if needed. You’ll lose seconds, not your race.

14. Respect the distance. The race starts at mile 20

15. The last part will hurt. That’s part of it.

16. Use the crowd it helps.

17. When it gets tough: lift your head, drive your arms. Your legs will follow.

18. Enjoy it. It’s a brilliant day.

19. Be proud afterwards. However it goes, it’s a big achievement.

20. Show everyone your medal and tell everyone you have run a marathon - they really want to hear all about it !!

08/04/2026

The scariest part of marathon training has started week 15 - into the taper !!

But the first week of taper is done ✅

And last night my legs just wanted to run !

Here is our weekly marathon training update, hope you enjoy watching.

https://youtu.be/t5Fqse8lwqM?si=vzLR67gH_X-jaWJT