About RefreshRow

From Couch to Marathon

Hi, I’m Row, the runner behind RefreshRow. Just a few years ago, I couldn’t run a mile without stopping. Today, I’ve run the London Marathon in sub 4 hours, and clocked a sub 20 minute 5K.

I started with zero fitness, no qualifications, and no clue where to begin. Running transformed my health, mindset, and outlook on life — and now I’m here to help you experience the same.

My Running Journey

Back in university, fitness wasn’t even on my radar. I spent most of my time partying and doing very little exercise. By the time I graduated, my fitness was at its lowest, and when lockdown hit in 2020, my mental health took a serious dip.

Running became my lifeline. I started small — painfully slow jogs around the block — but I stuck with it. The progress was addictive. Week by week, I became fitter, stronger, and more motivated. Running gave me purpose, discipline, and a goal to chase when everything else felt uncertain.

Over five years, I’ve gone from complete beginner to pushing competitive times, proving that ordinary people can achieve extraordinary goals with the right approach.

Why I Started RefreshRow

When I began running, I was overwhelmed by the sheer amount of advice out there. Most of it seemed written for elite athletes, not everyday runners starting from zero.

That’s why I built RefreshRow:

To make marathon training simple and approachable.
To guide beginners through choosing the right race, setting realistic goals, and finding the best gear.
To share what’s actually worked for me — so you don’t waste time on trial and error.

Whether you’re preparing for your first 5K or taking on a marathon, my goal is to make sure you feel confident, motivated, and well-equipped.

How I Can Help You

I know what it’s like to start from zero and build yourself up. I’ve done it myself, and I’ve helped my friends get into running from scratch.

On RefreshRow, you’ll find:

Practical training tips based on real-world experience.
Honest gear reviews (with full transparency on affiliate links).
Race guides to help you pick events that suit your goals.
Personal insights into the highs and lows of the running journey.

And if you want a more structured approach, I also offer 1:1 coaching services to help you train for your first marathon with a clear, step-by-step plan.

row in full stride at the london marathon

Why You Can Trust RefreshRow

I believe in being honest and transparent. That means:

All gear reviews and recommendations are based on my own experience.
Affiliate links are clearly disclosed here.
Every article on RefreshRow is written by me, with the goal of helping real runners succeed.

I’m not here to sell you unrealistic quick fixes. I’m here to share what actually works.

Ready to Take the First Step?

If you’re thinking about running your first marathon (or just want to improve your running), you’re in the right place.

👉 Start by choosing your marathon pace.
👉 And selecting your marathon.
👉 Or explore my coaching services.

Running changed my life. It gave me confidence, purpose, and a healthier lifestyle. My hope is that RefreshRow helps you achieve the same.

Check me out on Socials:

Frequently Asked Questions

1. Do you have any quirky running habits?

Absolutely! One I have is my pre-run ritual of blasting my favorite pump-up playlist while doing a few silly dance moves to get the energy flowing. It might look funny, but it definitely gets me in the zone for a great run!

3. Can you share a moment where work and running intersected?

Once, during a particularly intense week at the office, I found solace in my lunchtime runs. It was during one of these runs that I had a breakthrough on a work project. Running not only helped clear my mind but also sparked creativity that translated directly into my work tasks later that day.

2. Have you found any surprising running routes during your adventures?

There was this one time when I ventured off the beaten path during a trail run and stumbled upon a hidden forest trail that led to a breathtaking view of the countryside. It was like discovering a secret world right in the middle of my usual running route – a moment I’ll never forget!

4. Any memorable mishaps related to running during your adventures?

Ha, where do I begin? One particularly memorable moment involved me misjudging a puddle’s depth during a rainy run. Let’s just say I ended up with soggy socks and some funny looks from passerbyers as a caked in mud man ran past them trying to find his way back home. Ah, the joys of running in the rainy UK.