How Should I Fuel A 10K Run?

Preparing for a 10k run involves properly fuelling your body to maximise performance and ensure a comfortable race. Here’s what to eat and when:

1. The Night Before

Carbohydrates are your best friend when it comes to fuelling up for a race or run. The night before, aim for a meal that’s rich in complex carbohydrates to store energy in your muscles. Opt for foods like pasta, rice, potatoes, or whole grains. Include a moderate amount of lean protein and avoid heavy or greasy foods that could upset your stomach.

2. The Morning Of

On the morning of the run, eat a light, easily digestible meal about 2 hours before the start. If you can’t eat this early before your run, just eat when you can so that you still eat something.

A small bowl of porridge, a banana, toast with jam, or a bagel with peanut butter are good choices. This meal should provide you with enough energy without weighing you down. Also, stay hydrated, but avoid drinking too much right before the race or run.

3. During the Run

For a 10k run, you likely won’t need to fuel during the run itself unless it’s very hot or you’re a slower runner. In such cases, a quick sip of water at a hydration station can help. Energy gels or snacks are typically unnecessary for this distance unless you have a specific preference or need.

4. After the Race

After the race, focus on replenishing your energy stores and aiding recovery. A balanced meal with carbohydrates and protein within a couple of hours after the race will help restore your energy and support muscle repair. Drink plenty of water to rehydrate, and consider a sports drink with electrolytes if you’ve sweated a lot.

Additional Tips:

Practice: Experiment with different pre-race meals during training to see what works best for you. Avoid trying new foods on race day.
Hydrate: Stay hydrated throughout your training, the day prior and on race day, but avoid over-drinking, as this can lead to discomfort.
Listen to Your Body: Everyone is different, so pay attention to how your body responds to different foods and timing strategies.

By fuelling properly, you can optimise your performance and enjoy a successful 10k run!