The New Rules of Marathon and Half-Marathon: A Cutting-Edge Plan To Fuel Your Body Beyond "The Wall."

Marathoners are all familiar with "the wall," the point in a race when the body runs out of glycogen and glucose. Sports nutritionist Fitzgerald (Iron War: Dave Scott, Mark Allen, and the Greatest Race Ever Run) argues that runners can't reprogram their bodies to use these carbohydrates differently, but they can alter their prerace nutrition to optimize their bodies' use of them. Studies of Kenya's champion runners show that the traditional Kenyan diet is more than 76 percent carbohydrates, while Americans consume only 50 percent. Most runners are familiar with the idea of carboloading, but Fitzgerald redefines and quantifies the concept. Donuts won't do it! This comprehensive plan considers all aspects of training and all types of food. Devising an individual plan is made easier by tables outlining specific training goals. For example, a runner weighing 120 pounds and training 40 minutes per day requires 163 to 218 grams of carbohydrates. Sample menus and recipes are included.