Do I need to carb load for 10 miles? Your Guide to Optimal Race Fueling

October 22, 2025 •

3 min read

Research suggests that muscle glycogen stores are generally sufficient to fuel exercise lasting up to 90 minutes, making extensive carb loading unnecessary for most 10-mile runners. While you may not need a multi-day protocol, strategic pre-race fueling is still vital for peak performance and to avoid a mid-race slump.

Quick Summary

Traditional carb loading is not required for a 10-mile race, as your body's glycogen stores are typically sufficient. Focus on a high-carb diet 24-48 hours before and a light pre-race breakfast instead.

Key Points

Carb Loading for 10 Miles is Not Needed: Traditional, multi-day carb loading is generally reserved for events lasting over 90 minutes, which most 10-mile races are not.
Prioritize 24-48 Hour Fueling: Focus on increasing carbohydrate intake with familiar, low-fiber foods like pasta, rice, and potatoes in the 1-2 days before the race.
Eat a Light, Carb-Rich Breakfast: Have a light meal like oatmeal or a bagel 2-3 hours before the race to top off energy stores without upsetting your stomach.
Consider In-Race Fueling for Slower Times: If your race will likely last longer than 75-90 minutes, consider taking an energy gel or chews mid-run.
Avoid High-Fat and High-Fiber Foods: In the 24 hours before the race, limit high-fat and high-fiber foods to prevent digestive issues.
Practice Makes Perfect: Test your pre-race fueling strategy during your training runs to ensure it works for your body on race day.
Stay Hydrated: Proper hydration is just as important as fueling. Sip water and electrolyte drinks in the days leading up to the race.

The Science of Fueling: Glycogen for Runners

Your body's primary fuel for moderate-to-high intensity running is glycogen, which is stored in your muscles and liver. Think of your glycogen stores as a personal fuel tank. For longer endurance events like a marathon, the tank can run low, leading to the dreaded "bonk" or hitting the wall. This is where a formal, multi-day carb-loading strategy is necessary to super-saturate your glycogen reserves.

However, a 10-mile race is different. For most runners, completing 10 miles (or 16.1 km) takes less than 90 minutes. Your body has enough stored glycogen to sustain this level of exercise without the need for a specific, multi-day carb-loading protocol. A normal, healthy diet with an emphasis on carbohydrates in the days leading up to the race is often enough to keep your fuel tank topped off.

Your Optimal 10-Mile Fueling Strategy

Rather than a heavy, multi-day load, focus on a smart, simplified approach in the 24-48 hours before your race. The key is to ensure your carbohydrate stores are full and ready to go without overeating or consuming foods that could cause digestive distress.

The Day Before the Race

The day before your 10-mile race, shift your focus to a carb-heavy diet while keeping fat, fiber, and protein intake low to moderate. This is not the time to experiment with new foods. Stick to what you know works for you. Some excellent, easy-to-digest options include:

White pasta with a simple, low-fat tomato sauce
Plain white rice with lean chicken or fish
Baked or boiled potatoes with salt
Toast with jam or honey
Oatmeal

Race Morning Breakfast

Eat a light, high-carbohydrate breakfast 2 to 3 hours before the race starts. This provides a final top-up of glucose to your blood and liver, giving you a fresh boost of energy without leaving you feeling sluggish. Again, practice this meal during training runs to avoid race-day surprises. Good options include:

A bagel with jam
A bowl of oatmeal with a banana
Cereal with low-fat milk
A sports drink, if solid food is difficult to stomach

Fueling During the Race

For a 10-mile race lasting under 90 minutes, many runners may not need to take on additional fuel during the run. However, if your finish time is closer to or exceeds 90 minutes, a small amount of carbohydrate during the run can provide a performance edge. You can use easily digestible sources like:

Energy gels
Energy chews
Sports drinks

Example Fueling Schedule (for a race over 75-90 minutes):

Miles 4-6: Take one energy gel or a few energy chews.
Hydration: Sip water or an electrolyte drink throughout the race, especially in warm weather.

Comparison: 10-Mile vs. Marathon Carb Loading


Feature	10-Mile Fueling Strategy	Marathon Carb Loading
Duration of Protocol	24-48 hours of increased carbs	3-6 days of high-carb, low-volume training
Carbohydrate Goal	Moderately increased carb intake	8-12g of carbs per kg of body weight daily
Primary Goal	Top off glycogen stores	Super-saturate glycogen stores
Focus Foods	Easy-to-digest, low-fiber carbs	Wide range of carb-dense foods and drinks
Fueling During Race	Optional, for runs over 75-90 minutes	Mandatory, 30-60g of carbs per hour
Associated Weight Gain	Minimal	Expect 1-2kg of water weight gain

Conclusion: Strategic Fueling Over Heavy Loading

So, do you need to carb load for 10 miles? For the majority of runners, the answer is no, in the traditional marathon-style sense. Your body's natural glycogen capacity is usually sufficient for a race of this distance. The real goal is not to force-feed your body but to optimize your existing fuel tank. A focused, simple, and well-rehearsed fueling plan in the 24-48 hours leading up to the race—consisting of a high-carb diet and a light race-morning breakfast—will serve you better than a heavy load. This strategy helps you avoid digestive issues and the sluggish feeling that can come from over-eating, leaving you feeling fresh and energized on the starting line.

Practice your race-day nutrition during your longer training runs to figure out what works best for your body. Every runner is different, but a strategic approach to carbohydrates will ensure you have the energy to power through those ten miles and achieve your personal best. For more detailed nutrition advice, consulting a sports dietitian is always a smart step.

Frequently Asked Questions

Carb loading aims to maximize the storage of glycogen in your muscles and liver, providing an extra energy reserve for long-duration endurance events like marathons, which deplete normal glycogen stores.

For most runners, a 10-mile race lasts less than 90 minutes. Your body's regular glycogen stores are sufficient to fuel this distance, so super-saturating them is not required.

Instead of full loading, a better approach is to focus on a consistently high-carb, low-fat, low-fiber diet in the 24-48 hours before the race and eat a simple, carb-rich breakfast on race morning.

The night before, opt for a carbohydrate-rich, low-fiber meal. Examples include white pasta with tomato sauce, rice with lean protein, or baked potatoes. Stick to familiar foods you know won't cause stomach upset.

Yes, it is recommended to eat a light, carb-based breakfast 2-3 hours before the race to top off your energy stores. Options like oatmeal or a bagel are excellent choices.

For most runners finishing under 75-90 minutes, mid-race fueling is optional. However, if you are a slower runner or aiming for a personal best, a gel around the halfway point can provide a performance boost.

Avoid high-fat, high-fiber, and excessively spicy foods in the day or two before your race. These can be difficult to digest and may lead to gastrointestinal discomfort during your run.