If you are training for the Crescent City Classic or another 10K, it’s important to include a plan for your stomach to wrap up your training.
If visions of pre-race pasta bowls and bread baskets are dancing in your head, we're sorry to burst your carb-filled bubble. There's no need to carbohydrate load in the week leading up to the race, since our bodies have more than enough stored carbs to make it through 6.2 miles.
This is not to say that diet doesn't matter. Far from it.
The Weeks Leading Up to the Race
As you taper down your mileage a bit before race day, this gives your body the rest time necessary to build up carbohydrate stores in your muscles. To help maximize this storage, aim to incorporate a source of carbohydrate with each meal and snack throughout the day.
It doesn't take much: a slice or two of bread, a small serving of pasta, rice or potatoes. Fresh fruit, yogurt and milk are also excellent carbohydrate sources.
Dinner Before the Race
You'll want to include carbohydrates with dinner the night before the 10K. But again, moderate portions will do – there's no need to "load up" on carb-rich foods.
At this pre-race dinner, you may also want to steer clear of high-fiber foods that may cause gastrointestinal upset during your run. While whole-wheat pasta, beans and broccoli are fantastic for everyday nutrition, you may find it best to nix them the night before the race.
Breakfast Before the 10K
A well-planned breakfast on race day is essential. It will help to optimize your energy levels and your race performance, and can even impact how you'll feel after the race.
You may not be accustomed to eating before morning workouts, but you'll likely be waking up earlier on race day to get to the starting line on time. And trust me, it's no fun going 6.2 miles with your stomach growling, catching whiffs of mouth-watering aromas of breakfasts being cooked along the race route.
The ideal pre-race breakfast contains energy-boosting carbohydrates, as well as a little protein to help ward off hunger pangs. Keep fat content moderate to avoid intestinal discomfort during the race.
Examples of pre-race fuel sources include cheese toast, peanut butter or almond butter toast (or a peanut butter sandwich), half or whole bagel topped with avocado, fresh fruit with Greek yogurt or a nutrition bar such as a KIND protein bar.
Have breakfast an hour or two before the start of the race to allow time for proper digestion. For just a small snack, 30 minutes pre-race should be fine.
Hydration is Key
While 10Ks are short enough that most people don't need to eat during the race, staying hydrated is still critical.
Even low-level dehydration can cause muscle cramping and fatigue. More severe dehydration can leave you feeling nauseous and/or dizzy and can lead to heat exhaustion or heat stroke.
Start hydrating early on with at least two cups of fluid (water, sports drink, milk, juice) in the two hours leading up to the start of the race.
Take advantage of the water stations throughout the race. If it's particularly humid, or if you sweat a lot, alternate between water and a sports drink at each station to replenish electrolytes lost through sweat.
After the Race
Beer can be ever-so-enticing at the post-race party, but be sure to re-hydrate first with at least 16 to 24 ounces of water, juice and/or sports drinks.
Take the time to replenish your muscles' carbohydrate stores with fresh fruit and a bit of jambalaya, then sit back and enjoy the party.
As a general rule, it's not a good idea to try anything new on the day of the 10K. Your best bet: Use the final week’s training sessions to experiment with any new foods or drinks to ensure you don't have any surprises on race day.
Editor's note: This blog was originally published on March 27, 2019 and has since been updated.
FAQs
The Weeks Leading Up to the Race
What should I eat and drink before a 10km run? ›
What to Eat Before a 10K Morning Run
- Oatmeal With Berries: A bowl of oatmeal provides the slow-burning carbs you need for endurance. ...
- Eggs: Eggs are a runner's best friend. ...
- Banana With Nut Butter: Bananas supply your body with potassium and more carbs for energy.
Your 10K nutrition plan should still focus on eating the healthiest options—whole bread and pasta, steamed vegetables instead of fried, low-fat options for spreads and yogurts, and chicken and fish instead of red meat.
Do you need nutrition during a 10K? ›
Drinking & Eating While Running
A 10K race can typically last anytime between 30-60 minutes, and as endurance events go, this is not very long. So long as you have fuelled properly with adequate carbohydrates before the race, you shouldn't need to worry about consuming additional carbohydrates during the race.
What foods are good for fuel running? ›
Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.
What foods to avoid before a long run? ›
In the hours before running, avoid:
- High-fat meats, heavy sauces/creams, fried foods, high-fat desserts and foods prepared with a lot of butter or oil.
- High-fiber vegetables like arugula, beans, broccoli, Brussels sprouts, cabbage, cauliflower and kale.
- Whole grains extremely high in fiber.
- Carbonated beverages.
Energy Drinks
If you are planning to go for a long run, avoid the consumption of energy drinks. Most energy drinks are loaded with sugars and some even contain caffeine, which can create an urgency to urinate. Excessive caffeine consumption also causes the heart rate to pump up and augments the runner's stress levels.
Can you run a 10K on an empty stomach? ›
"I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."
What to eat 2 days before a 10K? ›
Instead of going for the all-you-can-eat pasta dinner the night before, trying upping your carbohydrate intake 2-3 days leading into your race to stock your muscle and liver glycogen stores. Get in high quality carbs such as sweet potato, quinoa, or brown rice, and make sure to have your veggies and protein of choice.
Should you run everyday when training for a 10K? ›
Yes. Running 10km a day is undoubtedly not for everyone and to be fair, having a rest day is probably a good idea from a training perspective. But there is something to be said for proving to yourself you can do it and for the health benefit of it.
Specially formulated sports nutrition products, such as gels, chews, and sports drinks, contain glucose and other easily digestible carbs. Gels, chews, and drinks are also easy to eat while running. An ideal race day fuel should not involve a lot of chewing since you will be running simultaneously as eating.
When to eat a banana before a race? ›
You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running.
What should I do the morning of a 10K race? ›
Eat lightly on the morning of the race. You won't be hungry when running, I promise. In the two days before your race, avoid alcohol, drink plenty of water and eat good healthy food. For a 10km, if you are well hydrated in the days leading up to the race, you should not need to drink lots of water on race morning.
What to eat instead of energy gels? ›
Instead of energy gels for running, you can use energy bars, chew bars, carb-based drinks or natural products such as dried fruit, honey and applesauce. These all contained high amounts of simple carbs.
What food gives you the most energy to run? ›
The best fuel for exercise is carbohydrates, preferably “complex” ones like fruits, vegetables, and whole grains. Healthy fats from fish, nuts, vegetable oils, and avocados can help fuel endurance sports like long-distance running. Protein can help boost an immune system worn down by exercise.
How do I fuel my body before a long run? ›
Start Fueling Early and Often
And keep sipping that electrolyte drink during your run if it's warm outside. For longer runs (more than 70 minutes), she recommends a larger snack like a bagel and at least 8 ounces of water or an electrolyte drink before the run.
How do you hydrate before a 10km run? ›
We recommend that you consider the following drinks to see which is best for you and your nutrition needs.
- Water. You can't go wrong with plain old water. ...
- 10k Sports Drink. If you're wondering what to drink before a run when you skip breakfast, you might want to consider a sports drink. ...
- Electrolyte Powders.
"I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."
Should I drink an energy drink before a 10K? ›
It is especially important to drink a small amount before starting the run, as this allows your body to metabolize the fuel used during run. Drink 20 to 40 fluid ounces of sports drink every hour (about eight fluid ounces every 15 minutes).
What is the best thing to eat or drink before a run? ›
Eat a mix of simple and complex carbs one to two hours before you run or a snack 15-30 minutes before. Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run. One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs.
