Hey Marine Corps, New York and Atlanta runners -- are you carbo loading yet?

Everything that is ever learned about dieting and nutrition teaches the young eater that indulgence of any food is a bad thing. Indulgence makes us nauseous; it gives us cramps while swimming; and, most importantly, it causes us to be fat.

However, as a dashing marathoner, the runner – young and old – will need saddlebags of energy to sustain the 26.2 miles of marathon famine and want. It is then necessary for an eater to prepare for feats of endurance by storing lots of energy: energy in the form of glycogen, which is begat from glucose, which is begat from complex carbohydrates, which is begat from the stuffing of thine face with bagels, cereal, bananas, pasta, and others of the “White” food group (Have you noticed that most everything you eat that is white is a carbohydrate? OK, minus the bacon fat. But you get the point.)

Carb loading throws everything you know about dieting on its ear. It is the process of consuming large amounts of carbs before intense exercise. In our case, it is preparation for the long runs and the race itself.

Carb load 2 to 3 days before a long run and two weeks before the big race consume complex carbs 2 hours before, and again within 30 minutes of a long race.

Carbs – Going Without

Carbohydrates are the easiest, most accessible form of energy for the body. The other forms – fats and proteins – require more hydration to process, robbing the body necessary fluids for other body functions. Stated simply, if you chose to ignore carbohydrates, you will be protein and fat overloaded, dehydrated, constipated, and annoyingly dyspeptic. Not to mention, you will have less energy to burn.

Because the body craves carbohydrates for intense exercise, going without carbs before a race will cause the runner to move less efficiently and perhaps a little sluggishly. Even a moderate race like a 10-K will cause a carb-depleted body to be tired, lethargic, and irritable.

So, Atlanta, Marine Corps and New York Marathoners -- or even if you're still training and preparing for the weekend long run -- if you're not seriously storing energy now for the big miles, you're journey will begin with a 1/4 tank of fuel. So carbo up!

More on "Tapering" and "Carbo Loading"

Though I am at the beginning stages of Houston Marathon training, I can't help but return back to my reference in the last post about the Atlanta Marathon and what to do as you wind down training. Try as I might to concentrate on getting started with my own training, there is more to be said for those who are nearing the end of their training for, say, the Atlanta Marathon, Marine Corps Marathon, and eventually the New York Marathon, among others.

In "Easy Running" below I mention tapering and carbo loading, which are two very important steps the marathon runner must take before race day.

Tapering is the practice of decreasing mileage during your training schedule as you near race day. I begin tapering 2 to 3 weeks prior to race day. By the time you begin tapering, you should have already run the 20 or 22 mile long run you need to log prior to race day. Moreover, you should also have already logged plenty of base miles during the week. Therefore, by the time tapering arrives, you should have already sufficiently conditioned your body for the race.



Michelin Man: Patron Saint of carbo loading



By tapering, you are logging fewer and fewer miles while staying in condition. By running fewer miles, you are also conserving some energy. In fact, you should be building up your energy reserves by... carbo loading.

Carbo loading is easily the most fun you'll have in this greuling experience except for crossing the finish line. Carbo loading is eating, eating, eating. Breads, pastas... Mama Mia! Carbo loading helps you store energy reserves for the big day. You've no fear of ballooning into the Michelin Man -- you're a marathon runner for crying out loud -- and your energy stores will be fortified with the stuff that will help power you over the finish line.

What's more, because you're reducing your miles by tapering, you're burning less energy, so there is more to store. Everybody wins!

Hal Higdon, the legendary shiefu of marathon training and running offers some brief, but important tips in an article that appeared yesterday. Check it out.

Expert Advice for the Final Week of Marathon Training

So good luck to you poor bastar-- er, lean mean running machines about to run the big race. I'm rooting for you!