If you’re looking to step up your running game and most importantly if you run long distances, learn exactly what to eat before running a 10km. Running nutrition varies person to person but there are some crucial differences you’ll want to learn between eating to train and eating to race.
Joining me here on the blog today is Holly Martin. An avid runner as well as a coach at The Run Experience who focuses specifically on running plans.
Regardless of your running status, be it marathon training, just having or a seasoned veteran, running nutrition deserves some thought.
While I can’t stress enough that both training nutrition and racing food choices will be very individualized, there are some crucial differences between the two as well as some practical choices to implement.
In this article, we’ve got some running nutrition tips for training and racing divided by various distances.
Differences Between Training Runs and Racing
Training builds adaptation and strength, whereas racing is strictly performance-based.
How exactly your running nutrition plan differs will depend largely on your preferences and on the distance you’re running.
How do we find out our preferences? Simple trial and error.
Use your training runs to test out different running nutrition strategies.
Practice makes perfect here, so try out different strategies so that you know your preferences, and can design a running nutrition plan that works for you specifically.
What To Eat When Training
In general, training allows us a bit more nutritional freedom than racing.
When fueling for training, we can rely more on whole foods than on performance-based supplements.
For strength training we aim for lean protein to support lean muscle mass. When it comes to running, it's a balance of carbohydrate intake to bump up stored energy.
Short Runs (Under 60 minutes)
For these runs, no particular, additional fuel is required. There is no need to fuel up right before your run or during it.
Assuming you’ve eaten normally that day, your body has stored what it will need to run for under an hour.
However, being mindful of what you eat on the days of your short runs can give you a good idea of what types of fuel might work for your longer runs later on.
Think of your eating habits on short-run days as fuel practice for your longer runs.
Medium-Length Run (60-90 minutes)
Middle distance running nutrition is highly individual. You may need additional fuel outside of your normal diet, or you may not.
If you’re someone who needs additional fuel for a middle-distance run, aim to ingest between 40 and 100 calories before running depending on your size.
Simple, fast-acting carbohydrates are going to be your friend here.
- Half of a banana
- Some dried fruit
- A couple of fig newtons
- Sweet potato
- Brown rice
Play around until you find what works for you and allows you to feel your best while running.
Fueling the Long Run (over 90 minutes)
These runs can vary greatly and may be a two-hour run, or it may be a six-hour run if you are training for any sort of ultra marathon.
As a general rule on these longer runs, you want to ingest between 30 and 90 grams of carbohydrates per hour to help replenish glycogen stores. Again, the exact amount is highly individual here.
If you are going out for a longer, slower run, complex carbohydrates and fats can work for you
- Nut butter with some fruit
- Packaged protein bars
These things take a bit longer to digest, but will work for a longer, slower effort. You can even work in some whole foods here as opposed to the options just mentioned.
Many runners like salty foods on their long run (pretzels, nuts, or seaweed snacks). The salt on these foods helps replenish the electrolytes and glycogen stores you are losing.
What To Eat When Racing
While it is important to practice your race-day running nutrition, it is not something you need to be doing all the time.
When planning your race-day running nutrition plan, look at the distance you will be running.
In shorter, higher intensity efforts, your body uses mainly carbohydrates alone.
For long-distance running nutrition, your body needs both carbohydrates and healthy fats, as it is using a combination of the two to fuel you.
Note that the degree to which you use carbs and/or fats depends on your level of fitness and your basic physiology.
This means that no two runners use the same amount or ratio of carbs or fats while on a run, even if they are running the same course at the same speed.
No matter what distance you are racing, carbs are your friend. A mix of glucose and fructose allows better absorption in your body.
Many runners opt for processed foods (easily accessible carbs) here:
These engineered sports products are perfect for race day because they are easy to eat while running, and they give your body strictly what it needs for running.
Make sure you practice ingesting those whole foods on a training run, because your body might be overwhelmed by the complexity of whole foods in the middle of a race.
Hydration
Whether you’re training or racing, a good motto for hydration is “all day, every day.”
You may need to bump up your hydration routine given the intensity of your training, or if you are training in the heat, but you should always be consuming water all day every day.
If you are running for longer than 60 minutes, you’ll want to consume electrolytes during and after your run to replenish what you’re losing.
SOS Hydration is a great option for some low sugar electrolytes. You can also drink sports drinks. In addition, you may want to consume electrolytes before you go to sleep as well.
Other Fitness Tips To Help You Run Better
- What to do when running doesn't come naturally
- How to warm up before running 5km
- Sprint training for runners
- Glute minimus exercises to prevent knee pain
- High protein snacks
- Best hamstring exercises for runners
Frequently Asked Questions
You want to eat about three hours before your run and have a blend of lean protein, complex carbohydrates, and healthy fats. Aim to make the bulk of your meal carbohydrates. Also make sure to keep hydration levels up and stock up on any gels you might need during your run.
Stay hydrated and don't overeat. Stick to your usual foods but go slightly heavier on carbohyrates to replenish carbyhydrate stores. Don't eat too much fiber, spicy food, or consume alcohol. Make sure you get a good nights sleep.
Making sure you're hydrated before a 10km run is important. From there, you may need a few sips throughout the race depending on weather conditions. Make sure not to guzzle water while running though. Sips of water, gel packs, or sports drinks works.
Conclusion
When it comes to running nutrition tips know this: Training and racing are different when it comes down to fuel.
Race-day running nutrition invites those engineered, ready-to-go sports products, while training nutrition allows a bit more freedom, and you can incorporate whole foods into your fuel.
Having said that, use a handful of training sessions as trial runs for race-day nutrition so that there are no surprises during your race.
Use trial and error to get comfortable with your body’s preferences, and plan from there. Running nutrition plans are highly individual, and even within them, different types of runs require different types of fuel.
It can be fun to play around with different methods, so enjoy it! Experiment to make yourself the best runner you can be.
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