Head Coach of Personify Fitness, Ben Short, shares his latest tips to help you prepare for this weekend’s event:
Carb loading before a race is a tried-and-true method for boosting energy stores — but there’s a fine line between fuelling smart and overdoing it.
Why Carb Loading Matters
Carbohydrates are stored as glycogen in your muscles, providing the energy needed for endurance running. Without enough glycogen, runners often “hit the wall” and experience extreme fatigue. This can make those final miles brutally tough — or leave you questioning whether you’ll even make it to Run Event 3 in Burgess Hill.
How to Carb Load for the Mid Sussex Marathon
- Start on Thursday before race weekend: Gradually increase your carb intake while slightly reducing protein and fat.
- Focus on complex carbs: Oats, pasta, rice, and sweet potatoes provide steady, sustained energy.
- Avoid heavy, greasy foods: Too much fibre or fat can cause stomach issues, IBS, or discomfort. Reduce these foods, but don’t eliminate them entirely — think of them more as condiments to your carbs.
- Hydrate well: Carbs store water, so aim to drink 500 ml to 1 L more than usual on carb-loading days.
- Nothing new on race weekend: Your digestive system, like your legs, has been training for this. Don’t experiment with new foods at the last minute — stick with what has worked during training.
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Thanks to Ben for sharing his expertise! We hope these tips help you conquer the Mid Sussex Marathon Weekend!