Fueling the Body for a 10K Race

Running a marathon

Photo by Quino Al on Unsplash

Paul Molles of Redondo Beach, CA, is an accomplished visual effects producer and coordinator whose list of projects includes Evan Almighty and X-Men: The Last Stand. When he isn’t working, Paul Molles is a dedicated runner who has completed a number of 10Ks.

Occupying the middle ground between the 5K and the half-marathon, the 10K is overestimated by some and underestimated by others. Likewise, when it comes to fueling the body for this event, many runners over-prepare while others fail to prepare enough. 

Unlike races that span longer distances, the 10K does not require carb-loading before the starting gun. In fact, carb-loading may actually decrease overall performance by weighing runners down and causing stomach issues. To prepare for a 10k, runner should eat a regular meal the night before the race.

In order to maintain energy throughout the race, runner should then eat a relatively light meal shortly before starting time. Running expert Amanda Brooks suggests a banana with a small amount of nut butter or a half-cup of oatmeal with berries. Due to its relatively short length, the 10K does not generally require mid-race fueling, but wise runners will stay well hydrated throughout.