Throw away the Atkins Diet. Runners need carbohydrates, and marathon runners need LOTS of carbohydrates! Athletes competing in endurance events such as the marathon need large stores of glycogen for energy. The key to loading these energy stores is to taper mileage before the race which will preserve glycogen levels, while at the same time increasing the proportion of carbohydrates in your diet which will increase the total glycogen level.

During the 3 week taper you will be burning less glycogen for fuel and can therefore store more for the marathon race. Reduction in running mileage may lead to unwanted weight gain if you do not also reduce caloric intake. Try and reduce 100 calories for each mile cut out, but don’t overdo it!

Stick to your normal running diet of 60% carbs until 3 days before the marathon. Then increase carbs to 70%+;  increase the percentage of carbohydrates in your diet not the calories.  Aim for about 500 grams of carbs per day while being careful not to take in too many high-calorie fats.

Drink plenty of water during loading. Glycogen is stored in muscle tissue along with water, and if you haven’t consumed enough water the muscles will take from other organs, leading to dehydration. If you cannot stomach plates and plates of pasta there are now carbohydrate drinks you can take as a supplement.

During the marathon race itself you can top up your carbohydrate stores by carrying sports gels. These should be consumed with water, so wait until you can see a water station ahead of you. Take a carbo gel every 30 minutes of racing. They won’t eliminate a possibility of hitting “the wall” but they do help.

John McNally