Ben Watson Coaching | Running and fitness coaching

Whether you're lacing up for the first time or chasing your next ultra — coaching that fits around your real life.

Science-backed, empathy-driven running and fitness coaching based in Cambuslang, Glasgow.

Online and in-person plans available across the UK

Who Is This For?

Coaching for every runner, wherever you're starting from.

The Beginner

You've decided to give running a go and want a plan that's encouraging, manageable, and built around your life.

The Goal Setter

You've got a 5k, 10k, or half marathon on the calendar and want to train with purpose rather than just winging it.

The PB Chaser

You're already running regularly but you've hit a plateau. You want to get smarter, stronger, and faster... with the recovery to match.

The Ultra Runner

You've got eyes on something big. You need structured, flexible training that respects the demands of ultra distance... and the rest of your life too.

Not sure which one you are? That's fine, get in touch and we'll figure it out together.

The Journey Ahead

My Philosophy

I believe true fitness is built on integration, and not isolation. My approach is to work with people and not plans. This combines structured online running and strength plans with practical nutrition guidance and recovery strategies to support long-term performance and wellbeing.

Every element is grounded in science and adapted to real-world demands, helping individuals train smarter, recover successfully, and move with purpose.

Learn More

Images of Ben from first race and 100mile race

Follow Me

Medal Monday!

Massive well done to Neil, Chloe and Lindsay for tackling the hilly Alexandra Park.

Smiles Fae Miles!!

Well done guys

Medal Monday 🙌

Top effort from @katjf86, @stuartrunsalot and @chardster12 (who managed to dodge the picture) as part of the @newton_road_runners contingent down in Killie for the Roon the Toon. Well deserved empire biscuits!!

Big well done to @dlugoleckaruth for smashing the Mhor 10k and finding a love for running downhill... The cheese rolling race may be in your future 😃

For some reason Instagram has stopped posting my captions so after a 20minute thought post which I a) can't remember and b) can't find the crux is:

- weekend was WARM!
- couldn't be more proud of the team's efforts (didn't get a picture of Neil but he did well too)
- solution to world peace
- winning lotto numbers for next week

Also a really thoughtful message here... Basically saying thanks for a great birthday, I love you all tremendously.

Extra special thanks to @j.watson87 for pulling out all the stops... She's the best

Medal Monday! 🏅

Massive well done to @dlugoleckaruth for a cracking run in the Hackney half yesterday! Top effort celebrated with a wee pub lunch like all great achievements should be!

Another PB for Stu S (we're going to have to start numbering the Stuart's) in the Toon 10k alongside a top team from the @newton_road_runners.

A fun day Friday for the Newton troops at the Black rock with @katjf86, @stupots07 and @stuartrunsalot amongst the group braving the tide. Worth the wet feet for the chippy!

Well done guys!

Medal Monday 🏅🏅

What a weekend for running!

Seb Sawe became the first person to run a marathon in under 2 hours under race conditions. A mind blowing achievement but could he do 42miles on a sunny day in Fort William?! 😁

@charlottepatton12, @lhendy__ and @stupots07 all completed the Devil on Saturday. The Devil is a tough race. No doubt about it - steep climbs, sharp downhills and trip hazards for 42miles (trust me, I know 🙄). This is a special achievement that requires dedication, determination and on the fly problem solving - to see all of this in practice and then cross the finish line on Saturday was incredible. A massive well done guys!

Also a massive well done to club mates @johnd_kelly and Scott McCullagh for also smashing the race.

@dlugoleckaruth was back at it with @team_alexis_rose at the Hidden Glen 10k raising awareness regarding Meningitis. Ruth is slowly starting to ramp things up on the back of Paris with sights on the Glasgow to Edinburgh ultra later in the year.

Amongst all the race noise at the weekend Stuart Simpson quietly snuck a 5k PB in at Parkrun on Saturday but in his usual humble manner swept it under the carpet! 👀 Brilliant stuff!

A final well done to all my @newton_road_runners club mates across their races at the weekend but I specifically wanted to mention @petealexander26.2 who managed to crack sub 3 for the first time in London. If there was ever an example of where hard work and dedication gets you to your goals then it would be this. Truly deserved! 🙌

One crown down 👑

Yesterday was the second time I ran @devilothehighlands
footrace and the conditions between the two couldn't be any further apart.

Running 42miles and 6000ft of elevation is never an easy task. Doing it in the heat makes it even more interesting!
Doing "a Ben" and rolling an ankle and falling into a bush just adds to that 🙄.

Lining up yesterday with 3 of the coaching group (@stupots07 @lhendy__ @charlottepatton12) and seeing them cross the line (even smiling!) is one of my proudest running moments. Exceptional people achieving exceptional things... but more about these legends tomorrow!

A massive thank you to driver and the other half of our carpool karaoke duet @grant_kerr94. Thank you to the amazing support team @_bcunningham, @corey_runs, @doug__runs, @hellofionathomson, @woodnatasha, @scottish_runner, @alexfit_uk_, @kevyt1968 and @silovesjackd who came along to the west highland way. Cheers to all the @newton_road_runners and the coaching group for their supportive messages.

Finally, a big thanks to @ultrakazy and @wildheartrunners for getting me through the recent calf injury and into a place of being able to finish with a bit of gas still in the tank.

7 weeks until next 👑! @whw_race

Massive good luck to these trio (@lhendy__ , @charlottepatton12 and @stupots07) who are tackling the amazing @devilothehighlands footrace in the morning. 42 miles, ~6000ft of elevation and a significant lift in the temperature since the last time we ran that way on a few weeks ago.

Training for something like this requires hard work, dedication and, at times, sacrifices (which has mainly been Lyndsay cutting her sleep down to 10hours a night if I'm being honest). It isn't a race that you can "half arse" and these guys certainly haven't.

This weekend I've got the pleasure of running alongside them. Probably more than likely chasing them if truth be told but I can't wait to see them at that finish line!

Also a massive good luck to @newton_road_runners club mates Scott McCullagh and @johnd_kelly who are joining us and to those taking part in the London Marathon on Sunday.

😈😈😈

Over the years, I’ve learned that mental ill health is something affects all of us. It touches our families, our friends, our workplaces, and our communities. Some of us struggle quietly, some of us openly, and some of us don’t realise how much we’re carrying until life becomes overwhelming. I've spoken openly about my experiences and tried to be an advocate of using health and fitness to combat mental ill health.

That’s why I’m raising money for the Lanarkshire Association for Mental Health (@teamlamh ). LAMH is a local charity that steps in when people need support the most. They offer practical help, emotional guidance, crisis support, and a safe space for people who feel like they have nowhere else to turn. Their work changes lives in ways that often go unseen but never go unfelt.

This year I am looking to take on a series of ultra marathons known as the 'Triple Crown' with the help and guidance of @ultrakazy. This consists of 3 races along the West Highland Way - @devilothehighlands (42miles, April), @flingrace (53miles, August) and the @whw_race (95miles, June). This totals approximately 8550m of elevation (295m short of climbing Everest!).

As well as the Triple Crown, any profits made from the BW Coaching kit/merch will also be donated to LAMH.

If you’re able to donate, even a small amount or a share, you’ll be helping someone find hope, stability, and the support they deserve. Thank you for taking the time to read this and for supporting an amazing charity tackling mental ill health in my community.

Links are in the bio and I'll pop them on my stories!

Thanks 💛🖤

Medal Monday 🏅

Massive well done to Stuart on adding another Manchester marathon medal to the list. Not the result he was aiming for but it happens. You take on board the learning and move on to the next challenge...and there is no doubt that's exactly what this fella will do.

It's hard not to feel inspired by this man, not just from what he achieves, but also from how he goes about doing it. 🙌🙌

Massive good luck to Stuart running his home town marathon in Manchester tomorrow.

The fella has been like a metronome through this training block and PB'd in the 5k, 10k and half marathon along the way! What. A. Guy!

Also a huge good luck to the @newton_road_runners squad tomorrow! Remember the most important thing is to enjoy it!

Médaille Lundi 🏅🏅

A massive well done to @dlugoleckaruth on smashing the Paris marathon. Forever impressed with the hard work and persistence not only to achieve her own goals but the work on behalf of @team_alexis_rose.

Bravo, légende ! 🇫🇷

Marathon season kicking off in style! Good luck to @dlugoleckaruth in Paris tomorrow!

Amazing work over the last few months to get ready for the 1st (of many!) big race of the year and doing what she does best with @team_alexis_rose.

🇫🇷

Happy 11th anniversary @j.watson87

God knows where the time or my hair has gone! 💛💛💛

Medal (and deserves a medal) Monday! 🏅

These guys never fail to impress me!

Let's start with @katjf86 - Kat took on her first super half in Berlin yesterday cruising to a 1:40 HM. A lot of hard work has gone into the last few months and the consistency has been nothing short of breathtaking. Can't wait to see what happens at the next one!

Now, they didn't get a medal but they definitely deserved one. @charlottepatton12 and @stupots07 attended the Devil O'the Highlands recce from Glencoe to Kinlochleven on Saturday. 5 hours, 21miles, nearly 4500ft of elevation and in every variation of weather imaginable. To make it worse they had to put up with my driving and chat along the way. Special thanks to @wildheartrunners for hosting and making us feel very welcome and to @we_are_them_images for capturing the pain and suffering in such a beautiful way 😁.

Exciting month ahead with Paris, London, Manchester and the Devil all cropping up in April.

Well done guys!

Massive good luck to @katjf86 taking on the Berlin half tomorrow. This wee legend has worked so hard over the last few months! Go smash it!

WE'VE GOT MERCH!... And clearly a budding modelling career!

Absolutely delighted with the kit. Far beyond my expectations. A massive thanks to @summitcrazy (especially Laura) for helping get this up and running (pun intended).

We've looked to keep the kit as cheap as possible - none of this £70 hoodie.. looking at you, Hyrox! 🙄. Any profits (approx £1 per item) from the merch will be going to a local charity. I've been in contact with one and just waiting for a response. I, proudly, get the pleasure of seeing some you legends repping the kit!

If anyone wants to buy anything, firstly thank you in advance, and secondly the link to the website in the comments or if you go to the summit crazy website, we're under the club shops section. 💛🖤

Happy thirty *cough, cough* birthday to my amazing, brilliant and beautiful wife (and 2nd biggest supporter behind @stevielikesundaymorning... Obviously)

Medal Monday! 🏅

Another cracking weekend for the squad!

First up, Stuart is working his way through PB'ing the distances, adding a half PB at Alloa to the already bagged 5k and 10ks. Clearly he has massive faith in. I asked him him how he was and answered "I'm starting to suspect your plan might be making me faster"... Complete fluke!! 😁

@dlugoleckaruth took one step closer to the Paris marathon by completing the tough 20 along the forth and looking like she'd been for a wee jog down the street at the end!

@chardster12 smashed an amazing long run at the weekend and got to share part of it with Liv before she jets off on her exciting adventures.

The ultra gang - as in they are running ultras not running hooligans... actually.... 🤔... Anyway, they all smashed big miles this weekend out on the trails racking up well over 80miles and 10000 feet of elevation between them. Well done guys!
@charlottepatton12, @lhendy__, @stupots07 and @stevielikesundaymorning

Superb stuff!

Another great weekend for the team!

Friday night, @katjf86 and assistant coach Rhu ran the Kelpies 5k. Despite Kat's best efforts, Rhu's hill session paid dividends and he left his mum in the dust over the last 50m. Well done guys, amazing effort!

@dlugoleckaruth and @team_alexis_rose were at it again with Ruth running the kelpies on Friday and the Callander 10k on Sunday. Amazing work and all for an amazing cause 🙌🌹

Finally, a very special mention to @j.watson87 who completed her first hyrox solo at the weekend in 1:41. To say I'm massively proud is an understatement especially fitting the training around a crazy job. I look forward to the transition from hearing "I'm tired from training for hyrox" to "I did hyrox" over the coming days 😉.

We're at it again!

Good luck to Ruth and Kat who are taking part in the Kelpies 5k tonight!

A wee day off tomorrow for Ruth then back to it on Sunday for the Callander 10k! 👏👏👏

Massive medal Monday! 💛🖤

What a weekend!!

Starting with Saturday - @stevielikesundaymorning smashed the John Muir Way Ultra. Stevie had DNF'd his last two 50ks so this one was important. Not only did he lay that wee bad habit to rest, he did it by cutting a huge 10mins off his previous best 50k time.

@charlottepatton12 (with no help from @grant_kerr94 😉) ran a 5k PB at Battersea Parkrun despite being in the middle of ultra training and churning out 17miles 2days before. This has been coming for a while and hugely deserved for the sheer graft over the last few months.

@_bcunningham celebrated her 100th Parkrun and humbly kept it rather quiet so it didn't "take the glory from the C25K lot". Amazing milestone!

And Sunday - @cathlawrie1 ran her first half marathon in Lisbon! Cath's goal was "just to finish it" especially after picking up an injury which meant being sentenced to a few weeks in bike jail. However, the effort to get fit and ready for it has been nothing short of inspiring. There was even a wee quiet whisper of a sub 2:30 aim... maybe. Sub 2:30 she did, finishing under 2:23. Just goes to show what hard work and techno's finest hits can help you achieve!

Massively proud coach this morning!

Well done guys and thanks for making me look good 🤣🖤💛

Happy international women's day ♥️

It's the safest bet in the world to say that I wouldn't be where I am today if it wasn't for an extraordinary number of amazing women that have had an influence on my life... To the point it baffles me that it's only international women's 'DAY'.

From my amazing wife who has to put up with my crap everyday to my mam who had to put up with my crap every day. From the supportive family to the crazy friends. From my work team to my running club heroes. From the legends I have the pleasure of coaching to my coach who has the unfortunate task of dealing with me.

Thank you for being amazing 💛🖤

All the luck to @cathlawrie1 in her first half marathon in Lisbon tomorrow (and a super half at that!).

It's never ideal picking up an injury during a training block but it happens and it's about how you handle the set back. Cath has been the perfect example of how you do that... Consistency, sensible decisions and hard work!

Massive good luck to Cath and Carina!

Enjoy it! You guys deserve it! Guaranteed PB 😉

Big few weeks ahead for the troops!

Starting with a massive good luck to this legend! @stevielikesundaymorning is the epitome of "just getting it done" despite spinning a thousand plates and still has time to be one of the nicest guys you'll meet!! Tomorrow, he takes on the @johnmuirwayultra after smashing the nocturnal race! Easy 50k!

A massive amount of hard work has gone into recent months and I'm excited to see the outcome!

Good luck, Stevie! 🖤💛

Medal Monday!

Cracking weekend at the Allan Scally relays for the team!

@katjf86, @_bcunningham and @stupots07 all represented @newton_road_runners and all posted terrific times. Kat and Bethaz both came away with amazing PBs and Stu was close to coming away with the handle bars of a Justeat cyclist who decided to join the race!

Please note.... Unfortunately nobody seemed to catch a picture of Stu running so you'll have to do with a closest image I could find of his sparkling shiny heid!

Well done guys 👌👌👌

Theory Thursday Pt 6 - The next internet buzzword!! Minimum Effective Doses

Training only to the minimal effective dose (MED) sounds smart on paper, but it usually leads to slow progress, potential under training, and confusion about what “minimal” even is.

🧩 What MED actually means
MED is the smallest amount of training that triggers a positive adaptation. In theory, if you always hit that point, you keep improving.
The problem: exercise breaks the body down, and recovery builds it back stronger. If you only ever create the smallest amount of stress, you only ever get the smallest amount of improvement, slowing progress.

📉 Why MED alone isn’t good training
• MED is the far left of the chart, just above the where the axis meet. Progress becomes painfully slow because you’re barely stimulating adaptation.
• It's difficult accurately judge your own MED, there's so many factors at play.
• You leave a lot of potential gains on the table, the “sweet spot” for improvement is well above MED but below overload.
• Going too far the other way (into the yellow zone) leads to fatigue, slower recovery, and higher injury risk (red).
Think of it as a curve:
• Left side = too little stress → minimal progress
• Middle = optimal stress → best gains
• Right side = too much stress → fatigue, declining performance, injury risk.

🧠 Where MED does fit
It’s useful inside a structured plan that considers intensity, cycles of training, tapering, off seasons, and competition priorities. It’s not meant to be the whole plan.

✅ Core takeaways
1. Training responses are individual. What’s “minimal” or “optimal” varies by person - potentially even the same person on different days!
2. Enjoyment and recovery matter. If you’re constantly tired, adjust the load or rest. If you are picking up injuries - go see a physio, rest, recover and slowly reintroduce exercise in a progressive way.
3. Focusing on consistency, sleep, and nutrition drive more progress than chasing MED.
4. Internet advice isn’t personalised so don't simply copy it (including me!). A coach needs to know the athlete, their life, and their context.

Image lovingly lifted from @runtothefinish

Medal Monday! 🏅

Well done @charlottepatton12 on acquiring race related neck wear that favor flav would be proud to wear!!!

Proud of the effort and sheer stubbornness... I mean... determination behind this one!

Proud coach! 🙌🖤💛

Massive good luck to @charlottepatton12 in the Malta half tomorrow! Huge amount of hard work gone into the last few months... and this is just the warm up run!

Also good luck to fellow @newton_road_runners - @grant_kerr94, @the_positive_pacer and @johnquigleynicholson.

Theory Thursday pt 5 - Beetroot juice: the endurance runner’s science‑backed boost

Let's park the fact that we used to get excited for a shot of sambucca on a Thursday (student night) and now I'm talking about beetroot juice slammers!

However, could beetroot shots give your endurance running an edge? Research keeps pointing to beetroot juice as a legit performance enhancer for endurance athletes.

Here’s what the science says:

- Improved aerobic efficiency: Multiple meta‑analyses show beetroot juice can enhance VO₂max in healthy adults, helping runners use oxygen more efficiently during sustained efforts.

- Better time to exhaustion: Studies report small but meaningful improvements in "time to exhaustion" and high‑intensity running tests, exactly the kind of gains that matter late in a race.

- Enhanced blood flow & oxygen delivery: Nitrates in beetroot convert to nitric oxide, which widens blood vessels and improves oxygen delivery to working muscles. Think of nitrates causing your blood vessels going from a straw to a hose pipe.

- Proven effect vs. placebo: When nitrate is removed from beet juice, performance benefits disappear. Strong evidence that nitrates are the key driver.

Whether you’re training for a marathon or pushing your weekly long run, a daily shot of beetroot juice might help you go farther with less effort.

Give it a go... A shot of beetroot juice 2-3hours before your run/race.

So, now we're all about the beets, 'bout the beets, no trouble?!

EnduranceRunning #BeetrootJuice #RunnerScience #MarathonTraining #NaturalPerformance

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Clients Say

"I’ve followed several of Ben’s plans and every single one has delivered amazing results. With his guidance I’ve smashed my PBs—taking 3 minutes off my 5K, 5 minutes off my 10K, and an incredible 17 minutes off my half-marathon. Beyond the PBs, he’s also helped me build my overall fitness and confidence as a runner. The biggest milestone, though, was my first-ever marathon. Ben created a 20-week plan that was tough, challenging, and at times gruelling—but ultimately brilliant. Crossing that finish line was one of the proudest moments of my life, and I know I couldn’t have done it without his coaching"

Paul