The Science of Fuelling Your 10-Mile Run
Your body uses two primary fuel sources during endurance exercise: carbohydrates and fat. While fat stores are nearly inexhaustible, your body prefers to use carbohydrates (glycogen) for high-intensity efforts because it's a more readily available energy source. The average person's glycogen stores can power them for roughly 90 minutes of running, but this can vary based on individual fitness and intensity. For most runners, a 10-mile run will likely push past this threshold, making a proper fuelling strategy essential to avoid 'bonking' or hitting the wall.
Pre-Run Fuelling: The Foundation
Your fuelling strategy doesn't begin at the starting line—it starts in the days leading up to your race or long training run. For a 10-mile run, a full-blown carb-loading regimen (typical for a marathon) isn't necessary, but increasing your carbohydrate intake in the 24 to 48 hours beforehand is recommended. This ensures your muscle glycogen stores are fully topped up for optimal performance.
Here's a sample pre-run plan:
- Evening before: A balanced dinner focused on complex carbohydrates, like pasta, rice, or potatoes, with a side of lean protein. Limit high-fat and high-fibre foods to avoid digestive issues on race day morning.
- Morning of (2-3 hours prior): A light, easily digestible meal. Aim for 1-4 grams of carbs per kilogram of body weight, choosing simple carbohydrates that are less likely to cause an upset stomach. Examples include oatmeal with a banana, a bagel with a little peanut butter, or white toast with jam.
- Morning of (30-60 minutes prior): A small, high-carb snack if you need a final top-up. A small banana, an energy chew, or a slice of white bread with honey works well.
Fuelling During the Run: Mid-Race Energy
For a 10-mile run, the need for mid-run fuelling depends on the individual and pace. For a run lasting over 60-75 minutes, you will likely need to consume carbohydrates during the run to prevent energy drops. The general recommendation is to aim for 30-60 grams of carbohydrates per hour of running.
Best practices for mid-run fuelling:
- Start early: Begin taking fuel around the 45-60 minute mark. This is before you feel a significant energy dip and helps maintain steady energy levels.
- Hydrate with gels: Energy gels are highly concentrated carbohydrate sources. Most require a swig of water to aid digestion, so plan accordingly.
- Try alternative options: If gels don't agree with your stomach, consider sports chews, which can offer more controlled portioning, or real food like dried fruit (e.g., raisins, dates) or salted boiled potatoes for a more natural approach.
Fuelling Formats: A Comparison
Choosing the right fuel format is a matter of personal preference and can be influenced by your pace and stomach sensitivity. Testing different options during training is crucial to avoid race-day surprises.
| Fuel Type | Carbohydrates | Digestion Speed | Hydration Needs | Pros | Cons |
|---|---|---|---|---|---|
| Energy Gels | High concentration (20-40g) | Very fast | Requires water | Quick energy, lightweight, compact | Intense sweetness, potential GI distress, sticky mess |
| Energy Chews | Moderate concentration (often 20-30g per pack) | Fast | Benefits from water | Appealing taste, psychological benefit of chewing, portionable | Slower consumption than gels, may get stuck in teeth, can be bulky |
| Sports Drinks | Variable (often 6-8%) | Fast | Included in drink | Dual function of hydration and fuel, easier on stomach for some | Bulky to carry, can lead to sugar overload if also taking gels |
| Real Food | Variable (based on food) | Variable (slower) | Requires water | Easy to digest, natural, more palatable for some | Less concentrated, can be difficult to eat while running |
The Critical Role of Hydration
Alongside carbohydrates, proper hydration is non-negotiable. Dehydration can lead to fatigue, cramping, and decreased performance. For a 10-mile run, especially in warmer weather, a strategy is needed.
- Pre-run: Drink 17-20 fl. oz. of water 2-3 hours before and another 5-10 fl. oz. 15-20 minutes before starting.
- During the run: Aim to drink 5-10 fl. oz. of fluid every 15-20 minutes. For runs over an hour, consider using an electrolyte drink or adding electrolyte tabs to your water, especially if you are a salty sweater.
- Post-run: Rehydrate with 16-24 fl. oz. of fluid for every pound of body weight lost. This aids in recovery and rebalances fluid levels.
Conclusion
Fuelling for a 10-mile run is about striking a balance between adequate preparation and individual needs. A well-executed plan involves topping off glycogen stores with a high-carb dinner the night before and an easy-to-digest breakfast on race day. For runs lasting over 75 minutes, a mid-race source of 30-60 grams of carbohydrates per hour is recommended, whether from gels, chews, or sports drinks. Crucially, staying properly hydrated before, during, and after your run is essential for performance and recovery. By experimenting with different fuel types during training, you can fine-tune your strategy to power through your next 10-mile race with confidence.
Post-Run Recovery: Don't Stop Fuelling
Proper recovery fuelling is just as important as your pre-race plan to repair muscle tissue and replenish glycogen stores. Within 30-60 minutes after finishing, consume a mix of carbohydrates and protein. A 4:1 carb-to-protein ratio is often recommended. Examples include chocolate milk, a smoothie with protein powder and fruit, or a sandwich with lean meat.
How to Personalize Your Fuelling Plan
Every runner is different, and your perfect fuelling plan will be unique to you. Considerations include your body weight, pace, and sweat rate. For instance, heavier runners or those with a higher sweat rate may require more fuel and electrolytes. Always use training runs as a chance to practice your fuelling strategy. This allows you to test what works well for your stomach and helps your gut adapt to digesting food and fluids while running.
Final tips for race day:
- Stick to what you know: Never try a new fuel product on race day.
- Set an alarm: Use your watch to set a reminder to take fuel every 30-45 minutes to stay ahead of the energy curve.
- Have options: Pack a mix of fuel types if you like variety, such as a gel for a quick boost and chews for a more controlled intake.
Following a smart and practiced nutrition and hydration strategy is your final training step to a successful 10-mile run. It turns your hard work into tangible results.
