Avoid Hitting the Wall! 3 Day Marathon Carb Loading Plan

Starting with point number 1 -  Do you Understand What Carb Loading Actually Is?
"Carb loading isn’t about stuffing yourself silly the night before. It’s a strategic process over several days to maximise the glycogen stored in your muscles. Why glycogen? Because during your marathon, it’s your body’s high-octane fuel. Once you run out— say hello to the wall at kilometre 32. By tapering your training and boosting carb intake for 2–3 days before race day, you can increase glycogen stores by up to 50%, giving you a major endurance edge."

Which leads me to point number 2 - Get the Right Amount of Carbs - It’s actually More Than You Think
"Here’s the number most runners underestimate: You should aim for 8–12 grams of carbs per kilogram of bodyweight per day in the 2–3 days before your race. That means if you weigh 70kg, you’re looking at 560–840 grams of carbs daily.
And no, that’s not a green light for cake and donuts all day. You want low-fibre, easily digestible carbs—think rice, pasta, bread, potatoes, fruit, sports drinks & juice. This keeps your gut happy and avoids race morning ‘surprises’."

Now onto my last point – number 3 - Balance Your Meals & Timing
"Dumping 300 grams of carbs into one giant meal is a recipe for bloating and discomfort. Instead, spread your carbs evenly over 4–6 smaller meals and snacks. Try to consume a lot of your carbs in a liquid form like juices and sports drinks. You could also do what I do and that is to use a Carb Loading Powder like a protein power but it's only carbs.
Also, during these days, keep fats and fibre moderate, and protein steady but not excessive. Your goal is to make room for the carbs, not start a bodybuilding bulk phase."

So how would this actually look like in real life then.

Well here is an easy to follow way of laying out your 3 Days prior to race day.

Day 1 – which should be 3 Days Before Race - your Goal is to Start topping up glycogen while still eating balanced meals.

Day 2 – which is 2 Days Before Race - the Goal is for Higher carb focus, slightly less fibre.

Day 3 – just 1 Day Before Race - your Goal is to Max out your glycogen storage, very low fibre, low fat, minimal protein. Avoid heavy, hard-to-digest foods.

Now for a bonus Race Morning Tip
"On race day, eat your final carb-rich meal 2–3 hours before the start of your race—something familiar from training, like a bagel with jam and a banana, plus a sports drink. This tops off your glycogen without giving you stomach trouble."  The idea is to eat with enough time to digest it and refuel your liver ready for the race.  If you have to get up really early to eat then try to go back to sleep for a nap.

As a Running Form & Technique Coach, It is a passion of mine to take you on a transformational journey for you to become the best, confident & strongest runner you can be and by following the steps outlined in this video, you'll be able to successfully carb load for your next race and see a huge improvement in how you feel before and during your next race.

"So remember—carb loading isn’t a last-minute pasta binge. It’s a smart, calculated strategy to make sure your body’s stocked with the premium fuel it needs. Follow these 3 steps, hit that 3-day plan, and you’ll be on the start line ready to go the distance.