Whether running a marathon or participating in a triathlon, endurance events burn massive amounts of calories. According to the Cleveland Clinic's calculation of calories burned when running, if you weigh 140 lbs., for example, you burn 2,395 calories in a 26.2-mile race. Running a marathon if you weigh 210 lbs. burns 3,592 calories. Burning this massive amount of calories takes more than just training. While training is critical, you must also prepare for the event properly and maintain your sodium and electrolyte balances to avoid medical problems.
Step 1
Prepare for your event with a training plan. Don't undertake a massive calorie-burning activity without having trained for it and getting your doctor's advice. Burning calories in a massive amount without proper preparation could lead to serious injury, shock or death.
Step 2
Change your diet one week before the event to begin loading carbohydrates. Carbo-loading enables your body to store more energy in your muscles. Adjust your diet so that carbohydrates make up 55 percent of your daily calorie intake, according to MayoClinic.com. If this decreases your normal carbohydrate load, increase protein and fat to make up the difference in calories.
Step 3
Maintain your training regimen with the decreased carbohydrate load from Step 2. The goal is to deplete your stores of carbohydrates so that you can replenish them for the event, according to MayoClinic.com.
Step 4
Increase your carbohydrate load to 70 percent of your daily calories four days before you plan to cross the starting line. MayoClinic.com recommends that you consume 4 1/2 grams of carbohydrates for every pound you weigh, if you're a smaller athlete. For larger athletes, they lower the recommendation to 3 1/2 grams of carbohydrate per pound. Decrease your fat intake to balance the carbs you're taking in.
Step 5
Decrease your training regiment for three of the four days you're increasing your carbohydrate. On the fourth day, the day before the event, rest completely.
Step 6
Stay hydrated throughout your massive calorie burn. Dehydration leads to metabolic acidosis, a potentially lethal condition caused by a buildup of acid in your system. However, don't drink just water. You must also replace your electrolytes to avoid another potentially lethal condition -- hyponatremia. Hyponatremia is caused by a lack of sodium in your body, typically caused by the sweat you expend during your massive calorie burn. Electrolytes found in sports drinks help restore the correct balance.
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