Run and Refuel

Hey! I'd love to hear your thoughts, send me a voice note.

In this episode of Run and Refuel, Andy dives into another week of running, fuelling, and building the mindset that took him from obese to marathon runner. This week’s show covers:

• Weekly Running & Fitness Review — A look back at the highs, lows, and lessons learned from training around St Mary’s Island, strength sessions, and staying accountable as a Kaevor Club Ambassador.
• Big News: Paris Marathon Place Secured — Andy shares his excitement about officially landing a spot in the Paris Marathon and reflects on what this milestone means in his journey.
• Training Plan for Paris — A breakdown of how he’ll prepare for the race, including pace goals, long‑run strategy, speed work, strength training, and recovery.
• Budget Meal Prep for the Week Ahead — With a Thailand trip coming up, Andy talks through simple, affordable meal prep that supports marathon training without stretching the budget.

This episode is all about progress, preparation, and staying grounded while chasing big goals. Whether you’re running your first mile or your next marathon, there’s something here to fuel your journey.

🔗 Connect & Follow Along:

• Instagram: @run.and.refuel.andy — Check in daily for training updates, meal ideas, and behind-the-scenes previews of upcoming guests!
• Release Schedule: New episodes drop every Sunday evening so you can queue them up for your Monday morning commute or week-start runs.

If this episode resonated with you, please hit Subscribe or Follow on Apple Podcasts, Spotify, or your favourite player so you never miss a release!

Hey! I'd love to hear your thoughts, send me a voice note.

Welcome to the very first episode of Run & Refuel!

In this kickoff episode, host Andy opens up with complete transparency about why this podcast exists, his personal health wake-up call, and how he’s working to rebuild his life from the ground up.

Andy shares his experience with ignoring body warning signs, facing scary lab results, and deciding to take total ownership of his metabolic health. From enduring 27-hour 100KM ultra walks to setting his sights on running, this show is about cutting through the fitness noise—no gimmicks, no extreme diets, just real conversations, practical training insights, and real-world nutrition.

📌 Key Highlights in This Episode:

• The Reality Check: Admitting to being overweight, unfit, and facing health issues head-on to avoid becoming a statistic.
• The Medical Wake-Up Call: Dealing with constant exhaustion, blurry vision, hearing changes, gut issues, a worsening stutter, high inflammation, and prediabetic HbA1c levels.
• Proving the Grit: Lessons learned from completing the 100KM London to Brighton Ultra Challenge non-stop over 27 hours—and why walking isn't enough anymore.
• The Mission of Run & Refuel: Sharing the journey alongside fellow amateur runners, content creators, and industry experts to bring you actionable lifestyle tweaks and honest advice.
• What’s Next: A sneak peek at 5 upcoming guest interviews—spanning complete beginners, seasoned veterans, and the founder of a unique new running club Andy is proud to represent as an ambassador.

🔗 Connect & Follow Along:

• Instagram: @run.and.refuel.andy — Check in daily for training updates, meal ideas, and behind-the-scenes previews of upcoming guests!
• Release Schedule: New episodes drop every Sunday evening so you can queue them up for your Monday morning commute or week-start runs.

If this episode resonated with you, please hit Subscribe or Follow on Apple Podcasts, Spotify, or your favorite player so you never miss a release!