5K Fueling Tips

(Kitty Hawk, N.C.) The Outer Banks is chock-full of events supported by an active running community and plenty of visiting runners. Among the many opportunities are a plethora of 5Ks throughout the year. Even when running a race as short as a 5K, a race that will take most runners about a half hour, you still have to fuel-up beforehand. The good news is fueling for a 5K doesn't have to be a complicated endeavor. To work hard for a half hour, you need some kind of fuel for your fire and it can be—like the song says—that which you desire. You can, if you want, race a 5K on fast food and sugary soda, but you’re probably going to pay the price. For athletes concerned about performance, a higher grade octane is needed. The fuel you’re looking for is carbohydrates.

Consuming carbs the night before a race will ensure that your glucose levels are high. Glucose is what your body will turn to for energy. Not only do your muscles use glucose, but so does your brain. A healthy carb bump the afternoon before your race will help you stay focused on the course. Pasta is a carbohydrate, and a flexible one at that because there are so many ways to prepare it. Throwing some tomato-based sauce and many colors of vegetables into a pasta dish is a great way to prepare a healthy and tasty meal. Bread and rice are also familiar sources of carbs. Be sure not to eat too much; you don’t want to try to digest and sleep with a stuffed stomach.


Feeling tired or waking up still full will compromise any positive benefits your pre-race meal might have given you. A good rule of thumb is to eat like a 5-year-old. Eat until you feel satisfied; then stop.

Don’t forget to hydrate the day before. You don’t want to be sloshing around the house, but you also don’t want to be dry at the start line. If plain water is boring, there are many other products like coconut water and sport drinks out there.

The morning of the race do not skip your meal. You need the energy your morning meal gives you. Eat something light, low-fiber, and easily digestible like a banana, bread, or granola. Remember to avoid high-fiber foods like corn, brown rice, whole wheat pasta, or beans. Those speed up digestion and that is not a problem you want to have at the starting line. Or at mile two.

One of the most important race day commandments is "Thou Shalt Not Try Something New the Day of Thy Race". This is a vital point. The best way to cause stomach issues is to do something untested the day of your event. Wake up at race time during training to experiment. This should show you what is going to work.You might also look into some specially-made products like gels for a right-before-the-start energy boost. Buy a few different flavors and brands to try.

A 5K is short enough that race nutrition will not come into play. Grab a cup of water or sport drink from a wonderful volunteer at the aid station and keep right on trucking. You’re almost home at that point. After your race you’ll want to refuel, and this is where protein comes back into your diet. Eat carbs for energy and protein for rebuilding muscles. Don’t forget to rehydrate as well.