How To Fuel A 10k Run

For your 10k training plan, we recommend adopting a deliberate schedule of runs and day-to-day nutrition. Beginning with your weekly training, it’s important to go on 3-4 runs per week:

• The Long Run: Once per week, head out for a run that pushes your endurance. As the longest run of your week, its distance should increase in order to help your body become accustomed to the demands of a 10k run.
• The Speed Run: Once per week, set yourself a distance (not as big as your Long Run) and record your time. Each week, try to beat this time by improving your pace and getting your body ready for not only running far but also running fast.
• The Easy Run: Once or twice a week, put on your running shoes and have some fun! Without worrying about distance or speed, simply head out for an easy run that keeps you moving and allows your body to recover.

To maintain sufficient energy levels during training, ensure you consume easily digestible carbohydrates, such as bananas, cereals, sweet potatoes, baked potatoes, white bread, and starchy vegetables like peas and beets. After each run, help your body repair itself by ingesting sufficient amounts of protein through foods like chicken, fish, and eggs. Learn more about the importance of carbohydrates by checking out our guide. 

While a 10k run is relatively short compared to a marathon, the night before your run is a pivotal nutritional point. Before getting some much-needed rest, we advise focusing your attention on two key areas.

Hydration

The importance of hydration status can’t be overstated. A loss of body weight as little as 2% through dehydration can negatively affect your 10k run, so we recommend drinking plenty of water in addition to avoiding alcohol, which can not only dehydrate you but also disrupt your sleep. We also suggest sipping on an OTE Hydration Tablet little and often, as this will provide electrolytes and promote rehydration.

To gauge how hydrated you are the day before your 10k run, keep an eye on the colour of your urine. If you are adequately hydrated, it should be a pale, straw-yellow colour.

Carbohydrates

The body relies on carbohydrates as a primary energy source, but it can only store a limited amount of carbohydrates. As a result, ensure these stores are full when you step onto the starting line.

The day before your 10k run, ensure that carbohydrates make up 50-60% of each meal. Foods like pasta, rice, and potatoes are great options, and high-fat and high-protein foods are best avoided as they can take longer to digest, leaving you feeling tired.

Want to learn more about preparing for a marathon? Be sure to check out our marathon training fueling guide for all you need to know.

On run day, we recommend eating a slow-release, high-carb meal three hours before the event, such as a bowl of porridge with a banana and a drizzle of honey. This will give your stomach time to settle and provide the energy you need to perform at your best.

If you’re unable to eat this early, don’t worry! Eating closer to the event means you just have to reduce the amount you eat. An OTE Anytime Bar, consumed one hour before a 10km run, will provide a light stomach while delivering 40g of essential carbohydrates.

Don’t forget about hydration here, too! Sipping water little and often is key to properly fuelling your body for a 10k run. Those chasing a personal best may also choose to fuel up with a caffeine gel. We recommend taking this during your warm-up, around 20 minutes before your run.

“Typically for a morning 10km, I like to keep things simple in the lead up to the start of the race and sip on around 500ml (80g) of Super Carbs following my normal pre-race breakfast of porridge. During a 10km, most runners won’t need anything, but Super Carbs pre-race can make a difference to how strong you feel in the final kilometres. 

“After the finish, it’s important to start the recovery process as quickly as you can with carbs and protein to kick-start the recovery process. Having an Anytime Protein Bar in your bag is always a quick and easy way of achieving this, which also tastes great!” –  Jonny Mellor (Team New Balance Athlete, Owner of JM Coaching)

The beauty of doing all the above correctly is that you should now be in the best possible situation to get through the 10k without needing to necessarily take on fuel during. Our body can usually complete 90 minutes of moderate to intense exercise without needing to refuel. But the higher the intensity, the quicker you will burn up those carbohydrate stores.

For those aiming to complete a 10km in under one hour, fuelling during the run shouldn’t be necessary. For those pushing hard but taking a longer period of time, it may be worth considering taking an energy gel to consume at around 45 minutes. An OTE Energy Gel will give you a quick release of energy along with electrolytes to replace salts lost during sweating.

Congratulations, you’ve just run 10k! You’re likely feeling tired and achy, so it’s crucial to think about recovery nutrition once you’ve crossed the finish line. Within 30 minutes, make sure you complete the ‘Rs of Recovery’: 

• Rehydrate: Take in some fluid.
• Refuel: Replenish your energy stores.
• Repair: Provide protein to help your muscles.

An OTE Recovery Drink can tick off all three ‘Rs’. Just mix one sachet, or two heaped scoops, with 300ml of water.