What to eat before a 10k Run

Whether your about to run your first 10k or your 50th, you’re probably here to find out the best way to run your best race or hit that new personal best! Training, of course, is a huge part of your race day prep, but did you know that your pre-run nutrition can make a bug difference to your performance too?

eating porridge before a 10k run

The food you eat before you begin your race is what will keep you fuelled up, so choosing the right food and portions is key.

How much do I need to eat before a 10k?

Although a 10k is one of the shorter races, it’s still important to think about what fuel you put in the tank! A heavy pre-race meal, especially one high in fat or protein, can make you feel sluggish and bloated; a carbohydrate-based meal with a little lean protein and some vegetables will fuel you more efficiently. Give yourself a head start by eating a carb-based meal the evening before race day, be careful not to overload yourself though - a baked potato or two should be plenty. On the day of your race try to eat 2 hours before you run and aim for a 25g portion of carbs. 

What is the best food to eat before a 10k?

It’s a good idea to think about nutrition during training as well as before your 10k event. This will help you to find out how different foods affect your performance and avoid any surprises on race day! If you are running early in the day, some good breakfast options include porridge or a couple of slices of toast with jam. Try a chicken salad wrap or small portion of pasta for a pre-10k lunch. Foods high in fat or protein take longer for your body to digest, so its best to limit these types of food to no more than 10g before your run.

Don’t forget the water!

Keep hydrated and be sure to drink 500ml of water (a small bottle) a couple of hours before your race. Try to top up every 15 minutes during your run with 100 – 200ml more. You can also drink sports drinks that replace electrolytes and lost fluids during exercise, but for a 10k your body is unlikely to need this extra fuel.

 


If you are looking for your next 10k run, take a look at our event listings to find the perfect event for you - 10k run Listings

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Why run a 10K?

If you’ve already completed a 5K run, training for and completing a 10K race is the next natural progression in your running journey. That being said, even If you’ve never run competitively before, a 10K run is still totally achievable for a beginner as long as you put in the necessary training time. You’re sure to feel a great sense of achievement after running your first 10K race, and you might just catch the running bug at the same time! 

Aside from being a great form of aerobic exercise, there are plenty of other great benefits to running a 10K too. Firstly, if you’re thinking of taking up running as a way to lose some weight, running a 10K is a great way to get your heart rate up and stay in that calorie burning zone. Another reason to sign up for a 10K race is that it’s a great way to raise money for charity, in fact, 10K races are amongst the most popular events for charity races and there are hundreds happening across the UK every year. Finally, running your first 10K is a great way to progress into longer distance running. Once you’ve finished a 10K you’ll be looking for your next challenge in the form of a half marathon and eventually even a marathon!

10K Runs Near Me

You’ll probably be aware of some of the bigger and more publicised running events that take place in the major cities across the UK, but did you know there are also plenty of opportunities to join a 10K near where you love too? There are loads of 10K events springing up across the UK all the time, meaning that there is bound to be one that is easy and convenient for you to get to. 
If you’re looking for ways to get more active with your family, a 10K is a challenging but achievable distance for a wide age range and even if they don’t run alongside you it’s easy to get them to come along and cheer you on at a local race. We list lots of 10K running events that take place all over the UK, so be sure to take a look for 10K runs near you using the search bar on the left. You can then find races based on location and other options using the filters to find the perfect event for you. 

Charity 10K runs near me and fundraising 

So, you’re looking for a way to raise money for a great cause? As we’ve mentioned, taking part in a 10K race is a great way to raise some money for a good cause, and the race is a great length for people of all ages to get involved in. As well as the better-known events, such as the Great Run series, there are plenty of smaller local events you can sign up to as well. In fact, many charities organise their own races throughout the year with the sole intention of raising money to help people. 
Setting up funding for a 10K race is straightforward too. Most charities will provide you with a sponsorship pack to get started once you sign up for a race, and you can also fundraise online and share your goals with your friends on social media. Running in a local 10K race is also an ideal way to raise money for charities that are based in your local community.
10K Charity races are some of the most popular events out there, so if you want to get into running then these are a great place to start!

How can I find charity 10K races near me?

If you’ve decided to run a 10K race to raise money for a charity, you may be wondering ‘How do I find a 10K near me?’. The answer is right here! On our events page you’ll find pages of fitness events that are taking place all across the UK. By using the search bar on the left you can narrow down these events to find one that’s perfect for you. Once you’ve filtered down the type of race you’re looking to take part in, in this case a 10K, you can then further refine the results by selecting your location and then choosing from a range of charities that you are interested in supporting.
If you’d like to support a charity that isn’t listed, you’re welcome to do that too! Be sure to check the website of your chosen charity to find out more about getting started with fundraising.

Most popular 10K races in the UK

As we’ve mentioned, as well as smaller, local 10K events, we also list some of the best known and loved event series on our site too. Our most popular searches include:

10K runs in London

As well as the obvious London event (the London Marathon), there are plenty of other races to take part in too! If you fancy taking on the challenge of a 10K in the capital we’ve got plenty listed on our events page so be sure to check it out!

10K runs in the North West

Are you looking for races in the North West? Whether it’s a 10K in Manchester, Cheshire or Preston, we’ve got some great 10K events listed that are easy for you to get to wherever you are based in the North West.

Related Posts

Are you looking for some more information or advice about running a 10K? We’ve got a great library of informative articles in our blog that will tell you everything you need to know to get started. We’ve also got tips for training, burning calories through running and improving your race time. Get started with some of the articles below:

10k Running Tips

Calories burnt running a 10k

How long is a 10K run?

What is the average 10k time?

10K Training Plan

How to run a 10k faster

What to eat before a 10k Run