Tag: 10k nutrition

According to sports nutritionists, proper fuelling can significantly enhance a runner's performance and recovery, making the question 'what should a 10k runner eat?' a critical one. Unlike longer marathon distances, a 10K requires a more concise and strategic nutrition plan focused on timing and easily digestible fuel sources.

According to sports nutritionists, the human body can typically sustain 60-90 minutes of moderate to intense exercise without needing a caloric top-up, which is why most runners do not need to eat during a 10k run. This article breaks down the precise fueling strategy for your 10k race day, focusing on pre-race nutrition and hydration.

For most runners, muscle glycogen stores provide enough energy for 60 to 90 minutes of moderate-to-high intensity running. The question of whether you should take a gel on a 10k run depends on your pace, race intensity, and personal fuelling strategy.

Your body typically stores enough glycogen to power through moderate-intensity exercise for up to 90 minutes. This critical fact addresses the central question: Do you need to fuel during a 10K run? The answer largely depends on your pace, duration, and personal energy needs.

For most individuals, the body's natural glycogen stores are sufficient to fuel a 10k race completed in under 90 minutes. Therefore, the simple answer to 'Do I need gels for a 10k?' is often no, though a fueling strategy should be determined by individual performance goals and physical needs.