Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race. 

KEY TAKEAWAYS


Reducing training volume in the weeks leading up to a marathon is crucial for recovery and performance. This includes maintaining some activity while allowing the body to rest and recover from fatigue.


Consuming 8 to 12 grams of carbohydrates per kilogram of body weight in the days before the race can enhance glycogen stores. It's important to balance carb intake with overall calorie consumption to avoid feeling overly full on race day.


Having a structured morning routine, including a nutritious breakfast and hydration, is vital. It's recommended to eat breakfast early to allow for digestion before the race starts.


Starting the race conservatively and gradually increasing pace can lead to better overall performance. This strategy was successfully implemented, resulting in a strong finish.


Training without music can help build mental toughness, allowing runners to focus on their thoughts and maintain pace without external distractions. Embracing the challenge and believing in one's training can significantly impact race performance.

BEST MOMENTS

"I got a three hour 25 marathon, which when I crossed the line, I'm not gonna lie, I thought I'd done 324."

"A taper is a week or two or three weeks, depending on how big the race is, where you reduce the volume of your running."

"I definitely recommend practicing your long runs and tempo runs in these shoes. Don't overuse them though."

"I should have taken Imodium. I really should have done because the fact I had to stop twice is kind of ridiculous."

"It's supposed to be hard. One thing I've learned from this marathon block and the race is my love of running again."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Lou shares an exhilarating recap of her recent marathon experience, achieving a remarkable time of 3 hours and 25 minutes. She looks into the intricacies of her taper week, discussing training adjustments, carb-loading strategies, and race day preparations. Lou also reflects on her choice to run without headphones, the effectiveness of a negative split strategy, and the importance of proper fuelling during the race.&nbsp;
KEY TAKEAWAYS
<ul>
<li>
Reducing training volume in the weeks leading up to a marathon is crucial for recovery and performance. This includes maintaining some activity while allowing the body to rest and recover from fatigue.
</li>
<li>
Consuming 8 to 12 grams of carbohydrates per kilogram of body weight in the days before the race can enhance glycogen stores. It's important to balance carb intake with overall calorie consumption to avoid feeling overly full on race day.
</li>
<li>
Having a structured morning routine, including a nutritious breakfast and hydration, is vital. It's recommended to eat breakfast early to allow for digestion before the race starts.
</li>
<li>
Starting the race conservatively and gradually increasing pace can lead to better overall performance. This strategy was successfully implemented, resulting in a strong finish.
</li>
<li>
Training without music can help build mental toughness, allowing runners to focus on their thoughts and maintain pace without external distractions. Embracing the challenge and believing in one's training can significantly impact race performance.
</li>
</ul>
BEST MOMENTS
"I got a three hour 25 marathon, which when I crossed the line, I'm not gonna lie, I thought I'd done 324."
"A taper is a week or two or three weeks, depending on how big the race is, where you reduce the volume of your running."
"I definitely recommend practicing your long runs and tempo runs in these shoes. Don't overuse them though."
"I should have taken Imodium. I really should have done because the fact I had to stop twice is kind of ridiculous."
"It's supposed to be hard. One thing I've learned from this marathon block and the race is my love of running again."
VALUABLE RESOURCES
<a href="https://linktr.ee/theexerciseengineer">https://linktr.ee/theexerciseengineer</a> <a href="mailto:lou@theexerciseengineer.com">lou@theexerciseengineer.com</a>
ATHENA Nutrition for Females:&nbsp;<a href="https://t.cfjump.com/90866/t/89892">https://t.cfjump.com/90866/t/89892</a>
Apply to be coached by me here:&nbsp;<a href="https://t.cfjump.com/90866/t/89892">https://tr.ee/TFsv2VpeG4</a>&nbsp;
HOST BIO
Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.
Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible&mdash;losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.
This Podcast has been brought to you by&nbsp;Disruptive Media.&nbsp;<a href="https://disruptivemedia.co.uk/">https://disruptivemedia.co.uk/</a>

Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time.

Join me as we explore the realms of fuel, fitness, and fun, engaging with experts along the way. As I satisfy my own curiosity and gain valuable insights, I'll share them with you. So, if you're ready to embark on a new fitness journey, don your trainers, put on your headphones, and let's begin together. Don't wait any longer—let's get started!

Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time.
Join me as we explore the realms of fuel, fitness, and fun, engaging with experts along the way. As I satisfy my own curiosity and gain valuable insights, I'll share them with you. So, if you're ready to embark on a new fitness journey, don your trainers, put on your headphones, and let's begin together. Don't wait any longer—let's get started!

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