Records ^{as of May 2020}

Welsh 400m hurdles NR - 47.84
Welsh U20 400m hurdles NR - 51.14

Major Championships and International Record
2014 - Commonwealth Games - 400mH heats.
2013 – World Championships 400mH 5th sf. European Team Championships 400mH silver
2012 – Olympic Games 400mH 4th, 4x400m relay 4th
2011 – World Championships - 400mH gold. European Team Championships 400mH gold
2010 – European Championships 400mH gold. Commonwealth Games 400mH gold. Continental Cup 400mH gold. European Team Championships 400mH gold
2009 – World Championships 400mH 7th. European Team Championships 400mH gold
2007 – European U23 Championships - 400mH gold
2006 – European Championships - 3rd ht
2005 – European Junior Championships - 400mH silver

Domestic Championships Record
2019 - British Championships - 400mH Silver.
2018 - British Championships - 400mH Gold.
2016 - British Championships - 400mH heats.
2015 - British Championships - 400mH Bronze.
2013 – British Championships - 400mH gold
2012 – British Championships - 400mH gold
2011 – British Championships - 400m bronze
2010 – British Championships - 400mH gold
2009 – British Championships - 400mH gold
2008 – British Championships - 400mH bronze
2007 – BUSA Indoor Championships - 400m silver, BUSA - 400m gold
2006 – BUSA Championships 400mH gold, BUSA Indoor Championships gold, England Championships - 400mH silver
2005 – BUSA Championships - 400mH silver, England U20 Championships - 400mH silver


As a teenager he was a keen footballer but switched to athletics at which he had shown much promise, winning the Welsh U13 75m hurdles title. He considers his old coach Darrell Maynard to be the biggest influence on his career because he had helped him to enjoy training and racing.

Outside of athletics he played for Swansea City FC youth until he was 16 and used to work in McDonalds and Next and has a degree in sport and leisure management from UWIC.

The talented Welshman has a good championships record, winning medals at the European U23 Championships and European Junior Championships. 2009 was to be his breakthrough year with substantial improvements and after an early season pb of 48.68 in Prague he recorded a world-class pb in his semi-final with 48.23 at the World Championships in Berlin and went on to finish seventh in the final. He had also won at the inaugural European Team Championships in Leira, Portugal.

2010 was to be his best year yet with an early season victory at the European Team Championships and then taking his first major games medal at the European Championships in Barcelona with a winning performance. The best was still to come though, and in the IAAF/VTB Bank Continental Cup he took the victory in a life-time best and world-class 47.88 which was marginally outside Kris Akabusi's long-standing British record. Finally, another gold medal came his way in a hard-fought victory in the Comonwealth Games in Delhi.