The much-awaited Vodafone Malta Marathon, Half Marathon and Walkathon are closing in on us with only one week to go.

Last Sunday, you should have completed your longest run or walk. It is now important to cut down on your training workload, mainly your longer runs, by around 30 to 40 per cent.

At this point, most newcomers would consider the toughest part of the game over, yet for the more experienced runners these coming days would be more of a challenge, as they have to desist from their weekly mileage, which over time they have become accustomed to.

Tapering is considered highly important at this stage.

As the amount of training is decreased, the body is allowed to recover from any muscle damage incurred over the past weeks and, therefore, ensures a better performance on race day.

Eating, drinking and sleeping well during the coming days could also be of benefit.

As a lone runner by nature, I must admit that this is by far my favourite time of the year, as on account of the many venturing out to participate in this large event, I always end up at some point or another, joined by another fellow runner.

It was great meeting up with a large group a few weeks ago.

Most have only been running and preparing for this event since last November.

As we chatted along, queries were coming up.

What should I carry in my bottle and what should I eat before a training run or the actual race?

Or, from where can we buy energy bars and nutritious items?

We all know that good food is crucial for our well-being.

What we eat the week before the race will also assist in doing the best that we can on race day.

Energy is derived from two main sources – glycogen and fat.

When we consume carbohydrates, these are stored as glycogen in the muscles and liver. Once glycogen stores are depleted the body turns to fat for fuel, but the latter is not so efficient and the body slows down considerably and has to work much harder.

This is when ‘hitting the wall’ usually occurs.

A complex carbohydrate diet, composed mainly of grains such as rice and quinoa, pasta, buckwheat, potatoes, fruit and vegetables, is essential to cover the distances on February 23.

So, starting three days before the event, 80 per cent of your diet should be derived from carbohydrates. Cut down on high-fat foods and protein as these take longer to digest.

By Saturday, desist also from eating high fibre food but drink plenty of fluids – water, electrolytes and gels. Energy bars and sweets, like jelly babies, are also allowed if your body can digest them.

If you intend to eat on race day, you can have a light toast or rice cakes with jam or honey two/three hours before. Alternatively, an electrolyte drink would also be sufficient here.

Health food stores are increasing all over the island, too, so most items can be obtained from these places as well as fitness centres and supermarkets.

Practise using your desired drink on your next training runs if you have not done so yet, to ensure you react well to it. Remember that you will be offered Powerade during the event so try it out this week. Gels are also a good source of energy but you need to drink water with them for better absorption.

Do not eat food which you do not usually consume and do not try anything new the week before the race.

You might experience a weight gain over these final days but do not worry. This ensures you are loading well for the challenge ahead.

It is worth noting that with every gram of stored carbohydrate, you are also storing an extra three grams of water, meaning you are fully loaded and hydrated to make the finish line.

Enjoy your running!

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