What should you not do before a 10K run?

Make sure you are hydrated the night before, using your urine colour as a guide. It should be straw-colored. Avoid alcohol, which can cause dehydration and deplete your muscle glycogen stores.

runnersworld.com - What to eat before a 10K - Runner's World

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Running a 10K is often a new runners’ first try at putting a number on and pitting yourself against others on a Sunday morning. But whether it’s your first time around the local village 10k or a push for a PB around a larger race, looking after your nutrition before, during and afterwards can make it a much more pleasant experience.

What should I eat before running a 10K?

Your main goal here is to be as comfortable as possible and complete the race with the satisfaction that you did everything right. Here are SiS Sports Nutritionist Emma Barraclough's top tips on what to eat before a 10K: 1. Make sure you are hydrated the night before, using your urine colour as a guide. It should be straw-colored. Avoid alcohol, which can cause dehydration and deplete your muscle glycogen stores. 2. Have a carbohydrate-based evening meal. This could be pasta, rice, potato or cereal based. Some lean protein is fine to include, but try and avoid anything too high in fat such as cheese sauces, pastry, and cream which can sit heavy and be slow to transit through your gut. 3. Eat your breakfast 2-3 hours before the race start. Again this should be carbohydrate-based, ideally with some high glycaemic carbs included. Good examples include cereal, porridge and jam/honey, toast and jam, or cereal bars with yogurt and fruit. This is to help top up your muscle glycogen levels, which is the stored energy in your muscles and liver.

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4. Aim to drink at least 500ml of fluid from waking to the start of the race. A drink with sodium in it will be better retained by the body; electrolyte tabs like SiS GO Hydro are an option for this. If you have adequately fuelled your body the evening and morning before the event, you should have enough stored energy in your body to run your 10K without requiring any extra fuel during. 5. If you are an experienced 10K runner and really want to push for a PB it might be worth thinking about taking caffeine before your run. Some people are more sensitive to caffeine than others, so ideally you should be a regularly caffeine user already (coffee or tea drinker) and have tried it a few times in training first. A dose around 150mg one hour before is a good level to start at, up to 300mg as an absolute daily maximum.

What should I eat on my 10K training runs?

If you’re running your 10K in training you still need to think about when and what to eat around it. If you are looking to run at a good pace, i.e. with your heart rate above 65% of your maximum, you need some carbohydrate in your system at the start. Regardless of what time of day you run, try and have a carbohydrate snack two hours before your run if you want to run at your best performance. If you are running on a lunch hour, make sure you have kept yourself well hydrated during the morning at work. Always make sure you run first and eat a balanced lunch to help your recovery afterwards. This should be a combination of carbohydrates and lean protein, such as chicken salad wraps, tuna pasta salad or jacket potato with cottage cheese. Again make sure you rehydrate well afterwards.

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How long is a 5K vs 10k?

A 10K is 6.2 miles Once you feel like you mastered the 5k, or if the 3.1 miles feels way too speedy for you, you can give a try to the 10k. 10k is double the 5k, which means you will need a bit more preparation in order to do well.

vitesserunning.com - How many miles is 5K, 10K, Half-Marathon and Marathon

The marathon is a special distance. It takes a lot from you but also it gives you a lot. If you are able to complete a marathon, you will feel like you can overcome every hurdle in your life. The marathon is not just a test of endurance for runners, but a test of mental and physical strength as a person. In order to handle well what is about to come, if you decide to race the marathon, you better spend at least 6 months if you are a beginner and at least 4 months if you have been running for a while. It often takes more than 4 hours to complete a marathon, especially if you are a beginner. This means that your body will be under huge stress and it needs a good adaptation. Your mileage and the duration of your long runs will make the difference. Try to increase both gradually so your body gets a sense of what is to run far. Here it’s very important to listen to your body and take very good care of hydration and nutrition both during and before/after the race.

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