How to Fuel for Your Best 5K & 10K
How to Fuel for Your Best 5K & 10K
With all the time you dedicate to running, proper hydration and a nutritious diet consisting of real food is paramount to drive your performance.
However, fueling plans are very individualized, differ based on race distance and should be trialed prior to racing.
In other words, you should be training to fuel and fueling to train.
Carbs as Stored Fuel
Since 5K and 10K running events are relatively short distances, you should be able to push yourself hard (at or above your lactate threshold, which is generally at or above your anaerobic threshold too–remember, we test for these things to best predict race performances and determine training zones).
For these high intensity races, most of the energy used to run is from carbohydrates drawn from glycogen (your carbohydrate “reserves”) or from the food and drink you consume beforehand. Prior to your race, it’s important to ensure your glycogen is sufficiently “topped off” to provide you with quick energy for your best running performance.
Meal Timing Matters
In general, the longer you have until race time, the more you can eat and vice versa.
About 3-4 hours beforehand, consume a healthy, tolerable, and familiar meal containing mostly complex carbohydrates to “top off” glycogen stores.
For example, experiment with:
- yogurt and berries
- oatmeal with raisins
- rice and beans
- toast and peanut butter
- hash browns and eggs
Since many races start very early in the morning, you may not want to load up (or get up too early) before the gun goes off. If this is the case, be sure you have a healthy, balanced dinner the night before like salmon, sweet potatoes and green beans.
Trial Your Strategy In Training
If you’re able to, about 1-2 hours before the event, consume a light, familiar snack with about 1-2 cups of fluid. Some people experience a drop in blood sugar (hypoglycemia) at race time with this strategy, so be sure to test it out in training first with similar meal timing and training intensity. If you’ve experienced hypoglycemia, skip the pre-race meal and drink about 7-10oz of your favorite carbohydrate-containing, full strength sports drink (or something like a gel and water) about 10-20 minutes before starting.
Fueling During Your Race
If you’ll be running for 15-45 minutes, and you’re well fueled and hydrated going into the race, there’s no need for carbohydrates or fluid, unless you’re thirsty.
For an event that will take longer than 45 minutes, consider fueling with a carbohydrate-containing sports drink, sipping on it at regular 10-20 minute intervals throughout the race. Don’t like sports drinks? You can achieve the same effect with water and supplemental carbohydrates (like gels, bananas or dates) and electrolytes (like Salt-Sticks). While it’s not necessary to have carbohydrates in events shorter than 1 hour, there could be a small performance benefit.
Post Race Recovery Fuel
Once you’re finished, if you’re going to continue to train and race in the following days, you’ll need to replace lost fluid, electrolytes and carbohydrates stores.
Drink 2-3 cups (16-24oz) of fluid for every pound of body weight lost from your favorite sports drink, beer, coconut water or chocolate milk. Or go for water and carbohydrate- and electrolyte-rich foods like bananas, pretzels, oranges slices, or juice.
5K & 10K Fueling Cheat Sheet:
| Pre-race (3-4 hours) | Consume a healthy, tolerable, and familiar (possibly low fat and/or fiber) meal containing mostly carbohydrates. If this is not possible in the morning, have a healthy dinner the night before. |
| Pre-race (1-2 hours) | Consume a light, carbohydrate-rich, familiar, and tolerable snack with ~2 cups of fluid. |
| Immediately before (10-20minutes) | Drink 7-10oz (~1 cup) of fluid (with carbs and sodium for exercise >1hr or if you skipped a pre-race meal). |
| During (every 10-20 minutes) | For races <1hr, drink water when you’re thirsty. |
| Post-workout (within 30 minutes, if possible, to rehydrate and replenish lost electrolytes and carbohydrate stores) | Drink 16-24oz (2-3 cups) for every 1lb lost and consume a carbohydrate rich snack. Aim for a real meal within 2-3 hours. |
Download this Free Runner’s Fueling and Hydration Cheat Sheet here:
Whether you’re new to running or a seasoned veteran, have fun experimenting with your fueling and hydration plan in training. Find what works best for you, eat well, and stay hydrated for your best race performance!
