One of my ambitions since starting my healthy living journey was to involved in races. I remember being super excited when I signed up to run my first 10k Race for Life. My family came along for moral support and made the most of the beautiful summer sun. It was such a wonderful day!
As it was my first race I was probably a little ill prepared, however I found reading lots of online resources and personal stories highly useful and informative. No matter if it’s a 5k, 10K or a half marathon it is paramount that you fuel correctly for a race. For this weeks One Step Closer to Healthy post I thought that I would share my own tips that helped me fuel and feel strong throughout my my own race.
It is so important to make sure that you fuel correctly before a run, especially for longer distances. Eating correctly for your race will ensure that you are full of energy and have the stamina to complete the course without falling flat before reaching the finish line.
Here are some of my eating tips which helped me around the track:
Eat breakfast or have a pre-race snack
Depending on the time of your race it is essential that you eat something a few hours before to give you an energy boost. A snack like a banana and dates or something carbohydrate based like cereal for breakfast will work wonders as they release they energy slowly, which should give you the stamina you need throughout the entire race.
Stick to what you know
There is no point in taking the risk in trying out something new to eat on race day as there is nothing worse than trying to run with an upset stomach. Eating something you are used to eating all of the time is definitely the way to go.
Drink plenty of fluids
I made use of the water stop on my last 10k going into the second half of the race. The sun was blazing hot and I could feel myself getting dehydrated along the way and this really helped me get through the rest of the race.
It may sound like a bit of a hassle carrying a small water bottle with you whilst you are running, but during the summer months it can really help fight off the effects of dehydration. I wish I had run with one during my own race!
Make sure you have a post run snack at hand
After running such a long distance your body needs to recover some of that energy back that it has used up running around the track. Something like an energy bar, banana or anything that you fancy on hand for when you cross the finish line would be great.
I remember celebrating completing my race with a huge ice-cream in the sunshine by the lake in the park, definitely a great way to finish a great race.
Not one size fits all, and these tips are drawn from my own personal experiences and will not work from everyone. I hope some of you found these tips helpful and enjoy your upcoming races.
Do you love taking part in races? Have you completed any this summer?
How do you best prepare and fuel for a race?
Please feel free to share your own tips below as I know that they will be appreciated by others.
Great tips! I’ve done a few 10k races over the past couple of years – having a good breakfast and sticking to foods you know suit you is so important.
I totally agree. There is nothing worse than having a dodgy stomach on race day.
I absolutely love the buzz of racing! I did a 10k and half this summer both of which were PB’s 🙂 I have another half in a few weeks time. I like to do the same thing before a race everytime, same food the night before and morning of race, coconut water, electrolytes and vega gels during long runs. I think trying things out before race day is the best thing you can do.
Congrats on your PB’s, that’s amazing! 🙂
This summer racing for me has just taken off and I love it. There’s nothing like having a race in the future to really focus your training. I agree with all the points you made.
I think it really depends on the individual in terms of fueling and hydration. I don’t drink any water during a run unless it’s around 10 miles or over. I just don’t need it UNLESS it’s really hot. I hate feeling water sloshing around my tummy!
And in terms of post-race, I always need time before I can eat. I can’t eat straight away and it’s got to be something substantial rather than sweet. Like a proper meal with a balance of carbs and protein.
Your right, everyone is different where fueling is concerned. Good luck for your upcoming races.
I love races- the atmosphere is always great, and the sense of achievement after is fantastic too. I am still chasing that sub 60 min 10K though!
I always used to run with a water bottle, even for short runs, but I get a very sore shoulder and I am sure some of that was from holding something, plus my stomach would ache a bit. So this year I have tried not carrying water on any runs (although if I was marathon training I would have to re-think and get my belt back out- I have only run up to half marathon distance this year)- I ran a hilly half marathon on a warm day, got my fastest time ever, and only had a few sips of water from the stations around the course. I personally felt that I was hydrated the day before, and once I stopped I drank to replace any lost water, and was fine. I also think that snacks before runs are not always necessary- most people have plenty of energy in their muscles anyway. But, like you say, you have to find out what works for you, practise it in your training runs, and be ready to rock the race you turn up to!
Also, Parkruns are fab- they have a sort of race atmosphere, but a bit more supportive, and although you don’t get a medal, you do get an email with your time and all sorts of stats, so that is very motivating too.
Thanks for sharing Maria! That’s interesting that you felt really hydrated the day before and didn’t feel the need that much on race day. I really want to do a Parkrun.
I needed to thank you for this very good read!! I definitely loved every bit of it.
I have you saved as a favorite to look at new stuff you
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