Planning on joining King’s Sport & Wellness for the Great King’s Run? Your nutrition can impact your energy, performance and how you feel during the run. Whether you're aiming for your best time or just hoping to enjoy the event, fuelling your body properly can make all the difference.
Taking place on Sunday 23 March, the scenic 5k run through St James' Park is the perfect opportunity to challenge yourself. And if you haven't signed up yet - there's still time to register to run.
Nutritionist, and Dietetics student, Keira shares top tips to ensure you optimise your pre-run nutrition and fuel effectively ahead of the event.
The night before the run
To set yourself up for success for the Great King’s Run, think about:
- Prioritising a filling and balanced meal. This means including wholegrain carbs (one third of your plate), protein (one quarter of your plate) and healthy fats. Dinner inspiration: spaghetti bolognese, a jacket potato with beans and cheese, or tuna mayonnaise.
- Trying to avoid heavy and greasy foods, or super high-fibre foods, as these can all cause digestive discomfort. Also try to avoid alcohol, as this contributes to dehydration.
- Hydration is important but you don't want to overload yourself. Drink plenty of water throughout the day but there's no need to drink lots before bed.
The morning of the run
On the day of your run, the timing of your nutrition is the most important component. The goal is to boost your energy without feeling sluggish and reduce the risk of any digestive discomfort. Timing your meals and prioritising carbs close to the run will help you to perform your best:
- 2 - 3 hours before: Ensure your meal has moderate fibre carbs (avoid high fibre as this could contribute to discomfort) and some protein to help keep you full.
The run starts at 09.30, so try one of these breakfasts: porridge with fruit and honey, toast with peanut butter and banana, or a bagel with cream cheese and cherry tomatoes.
- 30 minutes before: You want to give your muscles an energy boost without eating anything that will take a while to digest. Bring some simple carbs, like cereal bars, a portion of fruit or a few jelly sweets. You can even have some fruit juice if you prefer to just drink something!
- Keeping hydrated is still important, so sip steadily throughout the morning, but don’t overload yourself right before the start!
Fuel based on your pace
How best to fuel varies a lot for each individual and also depending on the pace and intensity of the exercise. To ensure you're maximising your performance based on your goals, here are some ideas on how best to fuel based on your pace category:
- Fast (4.30 min/km) – Your body is going to use more energy to run at a faster pace. Make sure to prioritise a higher-carb meal the night before and decent sized breakfast. Also remember to pack a light pre-run snack to give yourself a carb top out 30 minutes before.
- Moderate (5.30 min/km) – Base it on the level of intensity this will be for you, but a balanced meal the night before and good-sized breakfast should help keep you fuelled to perform your best. You can pack a snack if you normally would need one.
- Comfortable/Easy (6.30-7.30 min/km) – Stick to a balanced meal the night before and a familiar breakfast before the run.
- Social Pace (jog / walk at your pace) – No special fuelling is needed. Prioritise a healthy balanced meal and make sure you eat breakfast.
Final tips
- Stick to familiar foods. Race day isn’t the time to try new meals or snacks. You want to stick to foods you know aren’t going to cause discomfort during your run.
- Keep hydrated. This helps keep your energy up and avoid you feeling sluggish and helps prevent cramps. Sip water slowly throughout the day before and morning of the run.
- Enjoy the run!
Want to get involved? Find out more and sign up for the Great King’s Run.
King’s Sport & Wellness Centre offers free 1-2-1 nutrition advice for all within the King’s Community, find out more on the King's Sport & Wellness Centre website.