What to Eat Before a 5K or 10K Run

Dear Runners,
If you’re going for a 5K or a 10K run, fueling your body properly can make all the difference. What you eat before a run provides the energy you need to perform your best and avoid discomfort during your run.

Why Pre-Run Nutrition Matters

Running relies on carbohydrates as the primary source of fuel, especially for shorter, high-energy races like the 5K and 10K. Eating the right foods ensures your glycogen (energy storage) levels are sufficient, prevents early fatigue, and minimizes the risk of stomach discomfort.

The 4 Key Principles for Pre-Run Meals

1. Timing is Everything

   • 2-3 hours before running: Have a balanced meal with carbs, some protein, and minimal fat.

   • 30-60 minutes before running: Opt for a light snack that’s easy to digest and primarily carb-based, like fruits and crackers.

2. Focus on Carbohydrates

   • Carbs are your best friend for energy, so use them. Think of foods like oatmeal, bananas, or toast.

3. Avoid High-Fat and High-Fiber Foods

   • These can slow down digestion and lead to bloating or discomfort during your run.

4. Stay Hydrated

   • In general, aim to drink 2-3L of water. About 30 minutes before the run, drink 300-500 ml.

What to Avoid Before Running

• Dairy Products: Can upset the stomach for some runners.

• Spicy Foods: May lead to indigestion.

• High-Fiber Vegetables: Foods like broccoli or beans can cause bloating.

Happy Running!
Fuel well, and enjoy the run.

Your Collective Pace Team

Lou, Philippe and David