The Science Behind Glycogen and Running
To understand the right fueling strategy for your 10-mile race, you must first understand how your body utilizes energy during exercise. Carbohydrates are your body's most accessible and preferred energy source for moderate-to-high intensity efforts. When you eat carbs, your body stores the excess as glycogen in your muscles and liver. These glycogen stores are the primary fuel your muscles tap into during intense and sustained activity. As you run, your body uses this stored energy. When these stores become depleted—which typically occurs around the 90-minute mark for most runners—you can experience severe fatigue, often referred to as "hitting the wall".
Why Aggressive Carb Loading Isn't Right for a 10-Mile Race
For most runners, a full, multi-day carb-loading regimen is unnecessary for a 10-mile race, as most complete the distance in well under 90 minutes. A full carb-load is designed to maximize glycogen stores for events where depletion is a certainty, such as marathons. For shorter races, existing glycogen stores and strategic pre-race fueling are usually adequate. Excessive carb intake for a shorter race can lead to bloating, discomfort, digestive issues, and unnecessary weight gain.
The Better Approach: Strategic Pre-Race Fueling
Instead of aggressive carb loading, focus on strategic fueling in the 24 hours before your race to top off energy stores. This involves a carb-focused diet that shifts macronutrient ratios rather than increasing overall calories.
The 24-Hour Plan
The day before your race, aim for a balanced, carb-focused diet with familiar foods. Prioritize hydration with water or electrolyte drinks to maintain pale, straw-colored urine and avoid alcohol.
Race Morning Meal
Eat a crucial final meal 2–3 hours before the start to top off liver glycogen and provide steady energy.
- Good Race-Day Breakfasts:
- A bagel or toast with jam or honey.
- A bowl of oatmeal with banana slices.
- Plain pancakes with syrup.
- A sports drink if solid food is difficult to tolerate.
Comparison: Carb Loading vs. Strategic Fueling for 10 Miles
| Feature | Full Carb Loading (Marathon) | Strategic Fueling (10-Mile) |
|---|---|---|
| Duration | 2-3 days before race | 24 hours before race |
| Carb Amount | High (8-12g/kg BW) | Moderate (6-8g/kg BW) |
| Purpose | Maximize glycogen stores to delay glycogen depletion | Top-off glycogen and stabilize blood sugar |
| Focus | High-volume carb intake | Balanced, moderate carb-focused meals |
| Key Foods | Often include higher quantities of pasta, rice, and simple sugars | Familiar, easily digestible complex and simple carbs |
| Potential Side Effects | Bloating, sluggishness, digestive upset | Minimized risk of digestive issues |
In-Race Fueling and Hydration
In-race fueling is often unnecessary for a 10-mile race, especially with proper pre-race fueling. However, for races lasting over 75–90 minutes, a mid-run carbohydrate source like a gel or chews can be beneficial around the 45-60 minute mark. Water is usually sufficient for hydration, but an electrolyte drink may be helpful in hot weather or for heavy sweaters.
The Golden Rule: Practice Your Plan
Always practice your fueling plan during training to understand your body's reaction and avoid race-day issues.
Conclusion: Fuel Smart, Run Strong
For a 10-mile race, a moderate, strategic fueling approach in the 24 hours prior to the run is more effective than aggressive carb loading. Focus on easily digestible carbohydrates and ample hydration to ensure topped-off energy stores for a strong finish. Proper fueling is vital for maximizing performance and enjoying the race experience. How to Fuel a Race | What to Eat Before and During a Race.
