Lou has a heart-to-heart with her running coach, the ultra-marathon guru, Nick Hancock of Run With Nick. They tackle essential topics like finding the perfect running shoes, spicing up your training routine with tempo runs and hill workouts, and staying fueled and hydrated during those long runs and races.

Nick stresses that nutrition is a personal journey, offering practical tips to help every runner find their perfect fueling strategy. Whether you're a newbie or a seasoned pro, this episode is a treasure trove of advice to boost your running game.

KEY TAKEAWAYS

• Proper shoe fitting is essential for runners. It is recommended to visit a running shop and get fitted by a professional to ensure the right size and width of shoes. Avoid relying on gait analysis done by running shops, as it may not be accurate.
• Hydration is crucial for runners. Aim to drink at least two liters of water per day, and increase to three liters on warmer days. During long runs or races, consider using a hydration vest with soft flasks or a bladder to carry fluids.
• Fueling during runs is important, especially for longer distances. Practice fueling strategies during training, gradually increasing the number of gels consumed per hour. Start fueling early in the run, around 20-30 minutes in, and aim for 60-90 grams of carbs per hour, depending on individual needs.
• Nutrition and fueling choices are highly individual. Experiment with different foods and gels to find what works best for you. Consider factors such as personal preferences, digestion, and performance during training runs.
• Train your gut to tolerate fueling during runs. Start practicing fueling strategies during long runs, gradually increasing the amount and frequency of gels or other fuel sources. This will help your body adapt and avoid gastrointestinal distress on race day.

BEST MOMENTS

"Do not accept them telling you that you need a support shoe, because they'll say that to 90% of people."

"The gut can be trained… It's a little bit like Christmas day, right? Normally we wouldn't eat that amount of food that we do over Christmas, but on Christmas day, we stuff our faces and then we do the same thing the next day and we do the same thing the next day."

"You want to be practicing that in training. So by the time you get to race day, you have practiced being able to consume two or three gels every hour, starting at the beginning as well."

"I even take a gel literally just before we set off."

"If anybody's listening and thinks, 'Oh, I hate gels,' it's usually because you don't give the time needed to be able to get used to them and train the gut."

ABOUT THE HOST

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

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.