Saturday morning, 9am start. You've got a 5km to run, walk, or jog. What should you eat before parkrun? The answer depends on when you wake up, how fast you're going, and whether you can stomach food early in the morning. Here's what works.
The Parkrun Reality
At 5km, parkrun sits in an interesting spot nutritionally. It's short enough that you don't need the carb-loading strategies of longer races, but intense enough (if you're pushing it) that what you eat matters. Most parkrunners finish in 20-35 minutes - short enough that your existing energy stores are sufficient, but you still want to feel comfortable and energised at the start line.
The Early Morning Challenge
A 9am start with a 15-20 minute commute means waking up around 7:30-8am. That's not much time for digestion. Research on pre-exercise nutrition typically recommends eating 2-4 hours before exercise for optimal digestion - but that would mean a 5am breakfast, which isn't realistic.
The good news: for a 5km effort, you don't need a full pre-race meal. Your muscle glycogen stores from the previous day's eating are more than sufficient. The question is whether to eat something small, or run on empty.
Your Options
Option 1: Light Breakfast (60-90 mins before)
Wake early enough for something small and easily digestible. Good if you feel sluggish running on empty or if you're chasing a PB.
Option 2: Quick Snack (30-45 mins before)
Something very light - banana, few biscuits, sports drink. Just enough to top up without risking stomach issues.
Option 3: Run Fasted
Many parkrunners run on an empty stomach and feel fine. Your glycogen stores from Friday's meals are enough for 5km. Coffee only is common.
Option 4: Coffee and Go
If you can't eat early but want the caffeine boost, just coffee works. Research supports caffeine for performance even without food.
Light Breakfast Options
If you're eating 60-90 minutes before:
Quick Pre-Run Snacks (30-45 mins before)
When time is tight:
- Half a banana - minimal but effective
- Few Jaffa Cakes - genuinely good pre-run snack
- Dates or natural energy gel - if you use them for longer runs, works for parkrun too
- Few sweets - jelly babies, wine gums, simple sugars
- Small glass of juice - quick carbs in liquid form
Running Fasted - Is It Fine?
For many parkrunners, yes. Glycogen stores from normal eating easily support 5km of running. Your body doesn't suddenly run out of energy after an overnight fast.
Fasted running might suit you if:
- You don't feel hungry early morning
- Eating makes you feel sluggish or causes stomach issues
- You're not chasing a serious PB
- You prefer a lighter feeling when running
If you feel weak, dizzy, or your performance drops notably, try eating something. But if fasted works for you, there's no obligation to eat first.
Coffee and Caffeine
The research on caffeine for endurance performance is solid. For parkrun:
- Timing: 30-60 minutes before for peak effect
- Amount: Your normal morning coffee is fine (roughly 3mg/kg bodyweight is the research dose)
- Benefits: Reduced perceived effort, improved focus, modest performance improvement
- Caution: If you don't normally drink coffee, parkrun morning isn't the time to start
Many parkrunners do "coffee and go" with nothing else. It's a legitimate strategy.
What to Avoid
- Full English: Too much fat and protein, too slow to digest
- High-fibre cereals: Can cause stomach issues during running
- Large portions: You're running 5km, not a marathon - don't overeat
- New foods: Stick to what you know works for your stomach
- Too much dairy: Some people find it sits heavy
Friday Night Matters More
Here's the thing most people miss: your Friday evening meal is more important than Saturday breakfast. That's when your muscle glycogen stores are topped up for Saturday morning.
Have a normal, balanced dinner with decent carbohydrates - pasta, rice, potatoes. Nothing extreme, just don't skip dinner or eat unusually light. Your body stores that energy overnight, ready for parkrun.
Hydration
- Wake up: Have a glass of water when you wake
- With breakfast: Tea, coffee, or water
- Don't overdrink: You don't need to chug litres for a 5km - just start normally hydrated
- Toilet timing: Most people prefer to have their morning bathroom visit before leaving the house
Pre-Parkrun Summary
- 5km doesn't require significant pre-race fuelling - glycogen stores are sufficient
- Friday dinner matters more than Saturday breakfast
- Light breakfast 60-90 mins before if you prefer eating
- Quick snack 30-45 mins before if time is tight
- Running fasted is fine for most people - experiment to find your preference
- Coffee works: caffeine research supports 3mg/kg dose 30-60 mins pre-exercise
- Avoid high-fat, high-fibre, or large portions
- Stay hydrated but don't overdrink
Finished your parkrun? See our guide on what to eat after parkrun for recovery.
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