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10KM FUELING GUIDE

FUELING YOUR 10KM RACE

Most runners finish a 10K in around 50-70 minutes. 

While it’s a relatively short race, fueling remains an important but often forgotten factor, as athletes rely on their natural glycogen stores to propel them to the finish line. 

UP TO 60G OF CARBS

Even shorter races need fuel to maintain pace, and so does your training.

HOW WILL YOU PREPARE?

What you eat before the event and how much matters.

DON'T GO IN BLIND

You should practice your race-day plan before race day.

BEGINNER? NO PROBLEM!

A complete guide designed for all abilities.

WHAT'S IN THE 10KM GUIDE?

You cannot go into a 10 km race without training, preparing, and understanding your nutritional needs. You want to train and perform at your best, no matter the length you’re running.

This guide includes fueling strategies that are easy to follow at all stages of your race preparation, so you can improve your power, endurance, and, importantly, recovery.


NUTRITION, 10KM RACING, AND YOU

ENERGY
CARBOHYDRATES FOR CHARGE

As with many sports, especially endurance events, carbs provide the fuel needed so you can keep going. When you run, your body uses up your glycogen stores. Carbohydrates that are consumed while exercising are broken down and converted into this type of energy; therefore, fueling up on them before and during the event is vital. 

HYDRATION
FIGHT FATIGUE

You should already be aware of how critical it is to remain hydrated when working out. If your fluid balance (the right amount of water and electrolytes) is off, you will become dehydrated. This makes it harder for your body to regulate your temperature and increases the chance of tiredness setting in. 
Sweating is your body’s way of regulating your heat levels, but it also leads to a loss of water and key electrolytes. Regularly replacing them will help you maximize your performance levels. 

RECOVERY
REST, RESTORE, RECOVER

As proven by science, even shorter sessions should have a proper recovery period. Whilst the need to ingest carbs isn't as great, you should still replenish your protein levels following exercise that is less than 60 minutes long. Our REGO Whey Protein powder supports muscle growth and replaces key amino acids, specifically designed for shorter intense sessions, like a 10K.

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

FUEL ON THE DAY

Before the big event, aim to have a carb-based breakfast, avoiding anything too fibrous. This will keep your blood sugar levels high and give you some extra energy before you even begin. This is also known as carb-loading.

This booklet will walk you through exactly what you should have before, during, and after the event.


"All products are Informed-Sport tested, so for me as a professional athlete that is a really key part, knowing that the products are of high quality and exactly what’s in them is exactly what it says on the packaging."

Elite Runner, Eilish McColgan


FUEL DURING TRAINING

You might be training by doing different types of runs, demanding a lot of your body as it has to constantly adapt. 
We will help you fuel Easy, Tempo, Speed, and Long Runs properly, and teach you how to recover after.


10KM RACE PACK

Complete nutrition race pack to fuel your 10km race.

  • Improve race day performance.
  • Tailored to fit your needs.
  • Scientifically formulated products.