The 10K sits in a nutritional sweet spot - long enough that fuelling matters, short enough that you don't need complex carb-loading strategies. Get your pre-race nutrition right and you'll have the energy to push hard from start to finish.
The 10K Reality (The Science)
6.2 miles typically takes 40-70 minutes depending on your pace. This depletes approximately 40-50% of muscle glycogen - significant but not catastrophic. Your body stores ~2,000 calories of glycogen, enough for 90-120 minutes of running. Think of 10K fuelling as optimising performance, not preventing disaster.
Race-Day Timeline
The Night Before
Eat a carb-rich dinner - pasta, rice, or potatoes with lean protein. Not a massive feast, just a good meal. Get to bed at a reasonable hour. Avoid alcohol and anything that might disrupt sleep or digestion.
Race Morning: 2-3 Hours Before
Have your pre-race meal. Porridge with banana, toast with jam and eggs, or a small bowl of pasta are all proven choices. Around 300-500 calories, carb-focused, low fat and fibre.
1-2 Hours Before
If you need something extra, keep it small and simple. Half a banana, a rice cake, or a few sips of sports drink. Don't eat if you're not hungry.
30-60 Minutes Before
Final hydration check - a few sips of water. Maybe visit the toilet one last time. Avoid food unless you know something light works for you.
Best Pre-10K Breakfast Options
These work well 2-3 hours before race start:
Porridge with Banana
Classic runner's breakfast. Sustained energy, easy digestion.
Toast, Eggs & Jam
Carbs from toast, protein from eggs. Skip anything greasy.
Bagel with Peanut Butter
Dense carbs, some protein and fat. Keep portion moderate.
Overnight Oats
Prep the night before. Grab and eat with minimal effort.
If the Race is in the Afternoon
Have a normal breakfast, then a light lunch 3-4 hours before start. A small portion of pasta, a sandwich with lean protein, or rice with chicken. Avoid heavy sauces and excessive fat.
Hydration Strategy
More important than food for a 10K:
- Drink normally in the days leading up to the race
- Have 400-500ml of water with breakfast
- Small sips up to 30 minutes before start
- Don't overdrink - you shouldn't need toilet stops during a 10K
- Your urine should be pale yellow morning of the race
For most 10Ks, you don't need to drink during the race. If there are water stations, a small sip at most - don't break your rhythm to chug water.
Pre-10K Mistakes to Avoid
- Skipping breakfast: You need fuel for 40+ minutes of effort
- Trying new foods: Race day isn't for experiments
- Eating too much: Heavy stomach = slow running
- Eating too close: Allow 2+ hours for proper digestion
- High fibre: Avoid the toilet emergency mid-race
- Excessive caffeine: One coffee is fine; three might cause issues
Race-Morning Routine
An example routine for a 9am start:
- 6:00am: Wake up, bathroom, drink water
- 6:15am: Breakfast (porridge, toast, coffee)
- 7:00am: Travel to race (bring water for sipping)
- 8:00am: Arrive, collect number, toilet
- 8:30am: Warm-up jog, final toilet visit
- 8:50am: Head to start line
- 9:00am: Race!
Adjust timing based on your race start and travel time. The key is allowing at least 2 hours between eating and racing.
Evidence-Based Pre-10K Summary
Research confirms: carb-focused meal (7-10g/kg the day before for serious racers). Pre-race meal 2-3 hours before with 1-4g/kg carbs. Hydration: urine pale yellow, 2% dehydration impairs performance by ~10%. Caffeine (3-6mg/kg, 60 mins before) provides ~2-3% performance boost if you tolerate it. Use familiar foods only - GI issues affect 30-50% of runners and unfamiliar foods increase risk.
After you cross the finish line, recovery matters. See our guide on what to eat after a 10K.
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