10KM FUELLING GUIDE

THE IMPORTANCE OF FUELLING

The 10k race represents a physically demanding endurance event. Despite the well established and scientifically proven benefits of fuelling, nutrition remains one of the biggest things that 10k runners get wrong, drastically reducing race day performance.

OPTIMISE YOUR TRAINING

Fuel your Easy Runs, Tempo Runs, Speed Sessions and Long Runs.​

PRE-RACE NUTRITION STRATEGY

Focus on carbohydrate loading, pre-race meal and in-race nutrition

PRACTICE YOUR NUTRITION

Start your training block with proper nutrition.

DESIGNED FOR ALL ABILITIES 

Versatile guides for runners of all levels.

WHAT'S IN THE GUIDE?

The 10km Fuelling Guide provides expert nutritional advice for every stage of your training and race day. Tailored to the unique demands of a 10km, the guide covers optimal fuelling strategies to enhance performance, stamina, and recovery.

Offering easy to follow steps for you to implement before, during and after the most common training sessions in your 10k training, along with practical guidance for pre-race and race-day fuelling.


WHY IS NUTRITION IMPORTANT?

ENERGY
FUEL UP ON CARBOHYDRATES

Carbohydrate represents the main fuel source during a 10km race. When consumed, carbohydrates are broken down into glucose, which is then stored as glycogen. During the race, glycogen can be quickly converted to energy, supporting sustained effort. Consuming carbohydrate during the race also improves performance by providing an additional energy source.

HYDRATION
REPLACE KEY ELECTROLYTES

Hydration plays a key role in supporting performance during a 10km by maintaining fluid balance, regulating body temperature and supporting muscle function. As you sweat during the race, you lose both water and key electrolytes, which can negatively impact your performance. Consuming sufficient fluid and electrolytes before and during the race is key for keeping you hydrated and helping you maximise your performance.

RECOVERY
PROTEIN AND CARBOHYDRATE TO AID RECOVERY

Optimal recovery after a 10km is crucial for repairing your body, restoring your energy stores and allowing you to get back to running. Consuming protein and carbohydrate soon after the race is essential for repairing your muscle and restoring your glycogen stores. To rehydrate effectively after the race, you should focus on your fluid and electrolyte intake.

10KM NUTRITION STRATEGY

EXPECTED FINISH TIME ~60 MINUTES
Start
0 mins
GO ENERGY + CAFFEINE GEL & 150ML WATER
GO ENERGY + CAFFEINE GEL & 150ML WATER
40 mins
GO ISOTONIC GEL & 150ML WATER
GO ISOTONIC GEL & 150ML WATER
20 mins
GO ISOTONIC GEL & 150ML WATER
GO ISOTONIC GEL & 150ML WATER
End

FUELLING RACE DAY

Consuming additional carbohydrate prior and during the race improves your performance by maintaining your blood glucose levels high, delaying the use of your glycogen stores and reducing the sensation of fatigue. ​

This guide sets out some simple steps for carbohydrate loading, pre-race meal and in-race fuelling to help you reach your own podium. ​


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Elite Runner, Eilish McColgan


FUELLING YOUR TRAINING SESSIONS

Nutrition plays a key role in optimising performance during 10K training by fuelling your body for intense workouts, enhancing recovery and promoting training adaptations.​

Guides you through fuelling your Easy Runs, Tempo Runs, Speed Sessions and Long Runs.