Carb loading

Carb loading tops up your muscle glycogen before a race lasting more than about 90 minutes, such as a marathon; it’s pointless for a 5 or 10 km.

• Over the last 2 to 3 days (36 to 48 hours can be enough), eat about 8 to 12 g of carbohydrate per kg of body weight per day.
• Reduce training at the same time: the taper lets glycogen build up.
• Choose easy-to-digest carbs: rice, pasta, bread, potatoes, cereal, juice; cut back on fibre, fat and big salads.
• Gaining 1 to 2 kg is normal: glycogen stores water with it.
• The day before, eat your biggest meal at lunch and a lighter, familiar dinner.

Rehearse it before a long run so race day holds no surprises.