In this episode, Lou is joined by Dan Barratt, an accomplished runner and coach, to discuss strategies for achieving a sub-20 minute 5K. Dan shares his journey from a background in boxing and rugby to becoming a competitive marathon runner, including his experiences during the COVID running boom and his impressive achievements in marathons, Hyrox and ultra races.

KEY TAKEAWAYS

• To improve performance, especially for a 5K, it's essential to focus on quality workouts rather than just increasing mileage. Key sessions should include faster track workouts and tempo runs to build speed and endurance.

• Mental toughness is crucial for racing. Techniques such as breaking the race into manageable segments, using positive self-talk, and recalling personal motivations can help maintain focus and push through difficult moments during a race.

• Training with others can enhance motivation and make the experience more enjoyable. Incorporating social elements, like post-run brunches, can help balance the commitment to training with a fulfilling social life.

• Adapting training schedules to fit personal life and commitments is vital. This includes being open to adjusting run days, breaking longer runs into shorter sessions, and prioritising recovery to prevent overtraining.

• Gaining experience through various races, such as park runs, can help build confidence and familiarity with race conditions. Practising race-day strategies, including pacing and nutrition, during training runs is essential for success on race day.

BEST MOMENTS

"If you're training for a marathon, that long run is the most important run of your weekly training."

"You want to be running at 340, 330 in your training, which at the start you're only going to be able to do over a shorter distance like 200, 400."

"Never underestimate the marathon. If you're doing a marathon, it's a commitment."

"I think the main thing with marathon blocks is people just say they struggle with fitting in the long runs with time."

"5K track PB is not the same as a road-based 5K PB."

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/

In this episode, Lou shares a personal reset approach to fat loss, detailing a plan to lose 4kg in 4 weeks by refining daily habits. While the goal is not strictly to lose that amount, she focuses on practical strategies for those feeling stuck in unhealthy routines. Lou explains the science behind calories, energy expenditure, and the importance of creating a calorie deficit for fat loss.

KEY TAKEAWAYS

• To lose fat, it's essential to consume fewer calories than you burn, creating a calorie deficit. Understanding your Total Daily Energy Expenditure (TDEE) helps in determining how many calories to consume for weight loss.

• Non-exercise activity thermogenesis (NEAT) plays a significant role in daily calorie burn. Simple actions like walking more, standing up frequently, and being less sedentary can significantly increase calorie expenditure without the need for intense workouts.

• Consuming adequate protein is crucial for muscle repair, satiety, and maintaining muscle mass during weight loss. It also has a higher thermic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates.

• Planning meals and snacks within specific time windows can help reduce mindless snacking and improve adherence to a calorie-controlled diet. This approach allows for better digestion and helps manage hunger levels.

• Adequate sleep is vital for regulating hunger hormones and maintaining willpower. Reducing late-night activities, such as creating social media content, can help improve sleep quality, which in turn supports better dietary choices and overall health.

BEST MOMENTS

"Calories in versus calories out, it's literally science. In order to lose fat, you need to be using more energy than you are putting in your body."

"I am going to remove bagels and bread, they are quite calorie dense. I was having three a day, and realistically, if I'm reducing my running, I do not need three bagels a day."

"Changing your environment will help you change your habits. Removing yourself from that environment where you did the bad snacking makes it easier to stick to your goals."

"Eat only at planned meal times, including a planned snack time. This is going to reduce mindless snacking and supports calorie control."

"The goal is not perfection at all, it's just progress. If you slip up, just reset and keep going."

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.

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/