You've done it - 5km complete, barcode scanned, Saturday morning exercise ticked off. Now what? Whether you sprinted for a PB or walked with the dog, your body has done work and would appreciate some food. Here's what to eat after parkrun and why it doesn't need to be complicated.
The 5km Recovery Reality
Let's be honest: 5km isn't a marathon. You haven't depleted your glycogen stores dramatically or caused significant muscle damage (unless you really pushed it). 20-35 minutes of running burns roughly 300-500 calories depending on your pace and weight. Recovery needs are modest. That said, you've still exercised, probably ran fasted, and your body will respond well to nutrition. The goal isn't aggressive recovery protocols - it's eating a good breakfast because you've earned it.
The Post-Parkrun Coffee
There's a reason parkrun cafe culture exists. That post-run coffee (or tea) with other runners is part of the experience. Coffee itself isn't a recovery problem - caffeine doesn't impair rehydration at normal amounts. Combine it with actual food and you've got a perfectly good recovery strategy wrapped in social connection.
Post-Parkrun Breakfast Options
Saturday morning after parkrun is breakfast time. Here's what works:
If You Ran Fasted
Most parkrunners run on an empty stomach and that's fine for 5km. But if you did run fasted, breakfast afterwards matters more. Your glycogen is lower than if you'd eaten beforehand, and you'll likely be properly hungry. Have a substantial breakfast - this is when your body wants to refuel. Don't just grab a coffee and call it done.
Timing
There's no strict post-parkrun eating window. This isn't marathon recovery where timing matters significantly. That said:
- Within 1-2 hours: Have breakfast. You're probably hungry anyway.
- Don't delay too long: If you ran fasted, don't wait until lunchtime - eat something substantial within an hour or two.
- Cafe stop: The walk home via a cafe for breakfast is perfect timing.
Rehydration
You've sweated during your run. Rehydrate sensibly:
- Water: Have some during or after your cool down
- Coffee/tea: Counts towards fluid intake despite the myth
- With breakfast: Drink normally with your meal
- Don't overthink it: For 5km, you haven't lost dangerous amounts of fluid - just drink when thirsty
If You're Training Seriously
If parkrun is part of a bigger training plan (marathon prep, weekly mileage goals):
- Protein: Include protein in your breakfast to support muscle repair (eggs, Greek yoghurt, or clean protein shake in a smoothie)
- Carbs: Restore glycogen if you're running again tomorrow
- Earlier eating: Get food in within an hour if you have another session later
- More substantial: Bigger breakfast than the casual parkrunner might need
Quick Options If You're Heading Home
Not stopping at a cafe? Easy options when you get home:
- Eggs: Any style, quick to cook
- Toast with peanut butter: Fast, balanced
- Yoghurt with granola: Ready immediately
- Overnight oats: Prep Friday night, eat Saturday
- Ready meal: Heat up something balanced - no cooking required
- Leftovers: Friday dinner reheated works fine
What About the Rest of the Day?
After parkrun and breakfast, you're done with specific recovery eating. Just eat normally for the rest of Saturday:
- Normal lunch and dinner
- Stay hydrated through the day
- No need for extra protein shakes or supplements
- If you're sore (after a hard effort or first parkrun in a while), sleep well and eat balanced meals
Post-Parkrun Summary
- 5km recovery is modest - don't overcomplicate it
- Eat breakfast within 1-2 hours (sooner if you ran fasted)
- Include carbs + protein: eggs on toast, full English, porridge with toppings
- Post-parkrun coffee is fine - caffeine doesn't impair rehydration
- Rehydrate sensibly but don't stress about it for 5km
- If training seriously, prioritise protein and eat promptly
- The social cafe breakfast is legitimately good recovery - enjoy it
Getting ready for next Saturday? See our guide on what to eat before parkrun.
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