How to Half Marathon

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes.

KEY TAKEAWAYS

• For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals.

• Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day.

• On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels.

• Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race.

• Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability.

BEST MOMENTS

"Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences."

"Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries."

"You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body."

"You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent."

"If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
[email protected]

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.