I believe it is harder to get to the starting line of a marathon than it is to get to the finish line. Think about it: You have to avoid injury, illness, climate, skeptics and all types of other unseen variables just to get to the start.
There is much debate about carbohydrate loading prior to a marathon. The debate is not whether it will help you — it’s when to take in the carbs. I’ll tell you from experience that if you load properly, it will make a dramatic difference in your body’s ability to put out energy in a 26.2-mile race. If you are careless with your nutrition preparation and carb loading, it can cause injury and/or serious bodily harm. Your body must have the proper fuel in order to perform the way you want.
I prefer to start carb loading when my weekend long runs start to exceed 13 miles. If I run more than 13 miles in a day, I will certainly be loading up carbs prior to that run. I prefer to load up two days before my long run. For example, if your longer distance runs are on Saturdays, I would start to load up carbohydrates Thursday afternoon and evening, coupled with lots of water throughout the day. Most people load carbs in the form of pasta dishes simply because it’s a complex carbohydrate but any caveman can make it. (A shout out to my Geico fans. )
Some studies have suggested that if you deplete your carb storage a few days prior to the event, then load them up again, you are fueling your body with new carbs. Perhaps if you’re an experienced marathoner you could try this but in my opinion it’s not necessary.
If you’re anything like me, you’ll forget something on race day, your favorite shorts, a special pair of socks, whatever. I suggest the night before your race you get dressed in exactly what you’ll wear when you’re at the starting line. This way you’ll know if you’re forgetting something. Make sure your number is secure, you have the right shoes (left and right) make sure you have the right sun block if it’s sunny or the right breathable shirts if it’s raining. NEVER WEAR COTTON. It’s perfect for after the race but not during. Spend the money and get some clothing that complements endurance events. I’ll leave you with one more piece of advice — “If you feel good during a marathon don’t worry, you’ll get over it.”
Greg Popp is co-owner of Core Solutions Fitness Training Center in Westbrook and is a NASM certified personal trainer. To contact him visit csifit.com or call 854-5200.