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# Taper mistakes
# Detraining between races
# [[Overtraining]]
# Unaccustomed Cross training
# Weight Training
''Main article: [[Carbohydrate Loading]]''
The nature of the marathon distance means that running out of [[Glycogen]] (carbohydrate) is a major issue. [[Glycogen ]] depletion impairs performance and can reduce a runner to a shuffling walking. While most marathon runners are aware of this problem and attempt to [[Carbohydrate Loading|carbohydrate load]] they rarely do so effectively. Simply eating more pasta the night before the race is not enough to properly [[Carbohydrate Loading|carbohydrate load]]. Instead, you need to aim for 10 grams of carbohydrate per Kg body weight the day before the race. That's a huge amount of carbohydrate; for me at 130 pounds that's about 47 slices of bread! The best option is drinks containing [[Maltodextrin]], as this has a high [[Glycemic Index]] and is easily digested. It's important to practice this for some of your long runs (see the 'lack of race simulation' mistake.)
==Training Mistake 6 - No downhill training==
''Main article: [[Downhill Running]]''
As in any form of racing, the ratio between power and weight determines performance. Because running is a weight bearing sport, body fat has an even bigger impact on performance in sports like cycling or swimming. Many runners believe the because of their training they can eat whatever they like, but that is not the case for everyone. Even a small reduction in body fat can improve marathon performance, as well as reducing the impact on tendons and joints. Losing 5 pounds of body fat from 135 pound frame can shave 5 min. from a three hour marathon. For most recreational marathon runners losing body fat is probably the most effective way of improving performance, as this is a greater impact than caffeine or [[Altitude Training]]. (I would highly recommend [[Altitude Training]] using [[AltoLab]] for anyone who wants to improve their marathon times.)
* Of course it is possible to have too little body fat, and you should [[Body Fat Measures|track your body fat]]. Reducing body fat too far can have serious health implications, so if you have any doubts have your body fat evaluated.
* Losing weight too fast can also lead to problems such as [[Overtraining]].
* Even if your body weight is optimal, the idea that you don't have to worry about your diet is flawed. Your performance will depend on getting the right nutrients, especially [[Protein]], [[Omega 3]] oils, carbohydrates and vitamins.
==Training Mistake 8 - Lack of race simulation==
