Who am I, you ask?
Anne-Marie will be our official training blogger throughout the season and her tips and tricks will help you get that extra confidence you need to take on the Manchester Half Marathon this October 15th. Look out for her social media posts every Friday at 5:00pm.
I’m a “fun run” ultra runner that juggles work, life and being a mum. My passion for understanding how the human body works has been a driving force throughout my life. Growing up in South Africa sport was just something I did, no questions ask. Just, “how can I be better at what I'm doing?” After completing my BSc honours degree in human movement science and rehabilitation I relocated to England. Throughout my career in the health and fitness industry my mission is to educate and help people understand their bodies. Whether you have a niggling ache or severe injury your rehabilitation programme will take you on a journey where you will discover why you got injured and what you have to do in future to avoid getting injured again.
Since the age of six I was participating in athletics. As I got older my distances increased from sprints (I can truly say I'm not a sprinter!) to ultra distances (my love and passion). Over the last four years I’ve ran fifteen ultras, a few shorter races and team events. These varies from a 230km self supported jungle ultra through the Amazon rainforest in Peru, the UTMB a 170km race around Mont Blanc (which is still my menace), Thunder Run a 24-hour race, the South Downs 50 to the much calmer Royal Parks Ultra through London.
My whole life evolves around running, fitness and nutrition. I’m a UKA Coach in Running Fitness, the fitness editor for Women’s Running magazine and also the fitness editor for for five Women’s Fitness MagBooks: “Flat belly guide”, “Lose 10 years”, “10-week fat burn: Lose a stone”, “15-minute fitness” and “12-week slim down”. I’m the director of the Health and Wellbeing School (www.healthandwellbeingschool.co.uk), a social place for people to learn skills to improve their performance, life and wellbeing. “Eat better, run faster online nutrition course”, “How fit are you?” and free training programmes are all available to download.
My vision for the school is to create a virtual place where people can get impartial advice and learn new skills to improve their health, wellbeing and performance. I want everyone to develop and grow in an environment where you feel safe to make mistakes. You will learn and develop more from making mistake, than trying to do everything perfect.
Mistakes are not failures but steps to success.
My name is Anne-Marie Lategan and I’m excited to meet you all
Please feel free to follow me on social media:
WEEK 1 of the 8 WEEK HALF MARATHON TRAINING PLAN
I am looking forward to share my knowledge and experience with you. My aim is to give valuable and practical tips to help you improve and grow no matter where you are in your running journey. So to start my blog I would like to add value by giving you three different half marathon training programs. Pick the one that suits your level or look at the next level up to see what you need to do to run a bit faster.
Half marathon completion
Download the program here:
Who would benefit?
Your level: This program is tailored for people who can run 10km (6miles) in 1H00 -1H10
Goal: Following this program will help you complete a half marathon in about 2H30.
As a beginner it is important to enjoy the experience. Yes there are going to be ups and downs but this will be your journey, enjoy every second of it!
Remember if it was easy to run 13.1 miles everyone would have done it! Take this opportunity to learn and discover the true you.
Sub 2-hour half marathon
Download the program here:
Who would benefit?
Your level: This program is tailored for people who can run 10km (6miles) in 50-55mins.
Goal: Following this program will help you complete a half marathon in under 2H00.
To run a sub 2 hour half marathon your goal pace is 9:09min/mile. That will allow you to run 13.1 miles in 1:59:59 but remember to take fatiguing into account when you work out your race time prediction.
Remember: To beat the 2 hour mark you have to train at a pace that allows you to run for that period of time at at your predicted pace. If you do too many slow miles they turn into junk miles. Run the miles with a goal in mind, don’t just rum miles. Junk miles = Injuries.
Sub 1H30 half marathon
Download the program here:
Your level: This program is tailored for people who can run 10km (6miles) in 40-41mins.
Goal: Following this program will help you complete a half marathon in under 1H30.
To run a sub 1:30 hour half marathon your goal pace is 6:52min/mile. That will allow you to run 13.1 miles in 1:29:56 but remember to take fatiguing into account.
Remember: To beat the 1:30 hour mark you have to train at pace that allows you to run for that period of time at your predicted pace. If you do too many slow miles they turn into junk miles. Run the miles with a goal in mind, don’t just rum miles. Junk miles = Injuries.
In each program I reference to stretching, leg, glute and core strength, if you don’t have a program have a look at these program
Stretching : bit.ly/30secStretching
Leg strength: bit.ly/Legstrengthening
Glute Strength: bit.ly/Glutestrengthening
Core Strength: bit.ly/Corestrength
The best pre-race nutrition
A nutritional plan is the second most important part of running a half marathon after getting the miles in. Knowing which fuel your body needs and when to take it can make the difference between just completing a half marathon and running a personal best. As part of your half marathon preparation, you will need to experiment with different types of food, energy gels/drinks and recovery strategies. By the time you reach race week you should have a blueprint diet with all the diet do’s and don’ts. On race day, only the tried and tested is allowed to pass you lips.
What is the best pre-race meal?
Well, the thing is there isn't a clear answer because everyone is different but there are ways to find out what will work best for you. All your food intake is determined through by how much you weigh. The heavier you are the more food you need. Most of us know that to fuel your body you need to eat carbohydrates such as pasta, rice or potatoes but not all carbs are equal. Some people will perform better with for example pasta whereas someone else will perform better eating a potato based meal the night before a race.
How can I find out what works best for me?
Start to keep a food and performance diary. Think back on your training to those days where you had an amazing run but wasn't sure why. Most likely it was what you were eating the day or morning before you went out for your run. Over the next few weeks write down what you have eaten for breakfast, lunch and dinner the day before you do a training run as well as the food that you had before you went out for your run. After your run write down how you felt. For example, I had loads of energy or it was hard work and my legs felt like lead.
If you had a good run it is probably a good idea to experiment more with that types of meals. If you had a bad run it is probably best to avoid that type of food.
To find out more and work out specifically how to tailor your food intake for your body weight look at my Eat Better, Run Faster online nutrition course. www.healthandwellbeingschool.co.uk. Use the discount code EBRF50 to get a 50% discount.
How does food influence your performance?
10 Facts about protein for endurance athletes
How do you use gels?
Does Caffeine Improve Athletic Performance?
Do endurance athletes need Electrolytes?
Race Day nutrition Tips
Best Plyometrics Exercises for Endurance Athletes
What is Plyometric Exercises?
Plyometric exercises are jumping exercises which creates maximum muscle contraction/force for a short period of time.
Why should endurance athletes do plyometric exercise?
Plyometric exercises improves power. Power is defined by combining speed and strength. For me and you this means that if you incorporate plyometrics at least once or twice per week into your routine your running economy will improve thus meaning that you will uses less energy over the same distance. Your muscles becomes more energy efficient and they will require less oxygen which will reduce fatigue levels.
Click on the link below for your FREE best plyometric workout or visit my new website www.howtorunfaster.co.uk