Running 5K tomorrow, what and when to eat?
roostking1
Posts: 13 Member
Hello, I am running a 5k tomorrow and am wondering what to eat to fuel the run and when to eat it. Thank you!
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Replies
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What have you normally been eating in training?
Standard advice is to try nothing new before a race as you don't know how your body will react.0 -
last 5k i did i ate a bowl of protein oatmeal about 1-1.5hr beforehand0
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This. You don't need to cram in a lot of carbs for a 5k the way you might want to for a longer run. Just keep doing what you've been doing.Iron_Feline wrote: »What have you normally been eating in training?
Standard advice is to try nothing new before a race as you don't know how your body will react.
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The morning of the race a light breakfast is best. Toast with peanut butter and a small glass of OJ. Just enough to keep your stomach from grumbling. Too much makes you sluggish. Eat way too much and you may end up seeing it again splattered on the side of the road.0
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oh, do make sure you're hydrated though!0
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Whatever you would normally eat before running 5k0
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you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni
I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.0 -
you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.0 -
isulo_kura wrote: »Whatever you would normally eat before running 5k
This.0 -
I enjoy a bagel before a race. Or maybe nothing at all, race morning. I enjoy my post-race beer. If one is not provided, I tend to choose a different race. I don't think I've ever had a better tasting beer than the one after the race.
In all seriousness, eat the things that worked well for you in training. If you noticed that you felt poorly after a specific food, or if you ran too soon after eating, those are things you'd want to avoid doing again. You should be well-hydrated before your race, but not glugging water at the starting line, either. Hopefully, you've got that handled, today. Best of luck on your race.0 -
Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
really? I see them all the time. Not everyone is on the same fitness level and some will need a water break.0 -
Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
I did 17 5ks last year and the majority of them had at least one water spot.
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I've done the warrior dash a couple times and there were water stops. Probably depends on the race.Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
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Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
really? I see them all the time.
Maybe it's a country thing as I'm in the UK. Water after - yep but never during, who'd want to waste 30 seconds pausing for water in a 5k. Every second counts in those evil things.0 -
Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
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I've done the warrior dash a couple times and there were water stops. Probably depends on the race.Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
I wouldn't consider a warrior dash a typical 5k though.
Seems to be a difference in countries.0 -
Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
I did 17 5ks last year and the majority of them had at least one water spot.
I did a santa dash 5k last year and we stopped in the middle for a beer - but we had to pay for that, does that count? :laugh:0 -
I don't run many 5ks, maybe one or two a year. I don't know that I've seen a water station. Maybe they have them and I'm just ignoring them though. Anyway, you certainly don't need gatorade for a 5k, and if you aren't used to drinking it, taking it during the race would be a mistake anyway.
So just do what you normally do. No need to 'carb load' or anything for a 5k. And if you were going to carb load, the night before is too late to do anything. Eating a huge amount of something you're not used to will just lead to stomach problems.0 -
Iron_Feline wrote: »Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
really? I see them all the time.
Maybe it's a country thing as I'm in the UK. Water after - yep but never during, who'd want to waste 30 seconds pausing for water in a 5k. Every second counts in those evil things.
I dont think the UK is as hot and humid as Houston TX. Im usually soaked after every run. Even after a small 5k run.
Oh, for the record.... I never drink water on my runs, it slows me down. The longest Ive ever ran is a 1/2 marathon. Training for my first full in January and I suppose I will not be able to go without water for this distance though. Im only human
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It's a 5k - there shouldn't be any "fueling" concerns even for those who are slower. Eat what you normally would eat ahead of it.
Personally if it is a morning thing I wouldn't bother eating anything at all, but I run 5ks fast enough to puke on the finish line, so I prefer if I have nothing in there
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Iron_Feline wrote: »Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
really? I see them all the time.
Maybe it's a country thing as I'm in the UK. Water after - yep but never during, who'd want to waste 30 seconds pausing for water in a 5k. Every second counts in those evil things.
I dont think the UK is as hot and humid as Houston TX. Im usually soaked after every run. Even after a small 5k run.
Oh, for the record.... I never drink water on my runs, it slows me down. The longest Ive ever ran is a 1/2 marathon. Training for my first full in January and I suppose I will not be able to go without water for this distance though. Im only human
You will need to figure out a fueling strategy for the full. You are probably on the edge with running a half on no fuel or water. A full is a different beast entirely.
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ThickMcRunFast wrote: »I don't run many 5ks, maybe one or two a year. I don't know that I've seen a water station. Maybe they have them and I'm just ignoring them though. Anyway, you certainly don't need gatorade for a 5k, and if you aren't used to drinking it, taking it during the race would be a mistake anyway.
So just do what you normally do. No need to 'carb load' or anything for a 5k. And if you were going to carb load, the night before is too late to do anything. Eating a huge amount of something you're not used to will just lead to stomach problems.
Not till after about 10 miles so you're probably good for a 5k.0 -
Iron_Feline wrote: »Iron_Feline wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
What? I've never seen a water stop in a 5k. In fact most people don't even need water during a 5k race, certainly not Gatorade.
That said if it does have a water stop with a drink you've never had before - DON'T drink it. you have no idea how you will react to it.
really? I see them all the time.
Maybe it's a country thing as I'm in the UK. Water after - yep but never during, who'd want to waste 30 seconds pausing for water in a 5k. Every second counts in those evil things.
I dont think the UK is as hot and humid as Houston TX. Im usually soaked after every run. Even after a small 5k run.
Oh, for the record.... I never drink water on my runs, it slows me down. The longest Ive ever ran is a 1/2 marathon. Training for my first full in January and I suppose I will not be able to go without water for this distance though. Im only human
You will need to figure out a fueling strategy for the full. You are probably on the edge with running a half on no fuel or water. A full is a different beast entirely.
yes, ive heard the full is a different beast. Gonna have to change it up and see what works best for me.
Since running on empty for the 1/2 is all ive ever known while training, its actually not that hard for me. It did help that my long runs and actual race were in the winter.... so it was pleasant.
Ok, enough about me, dont want to hijack OP 0 -
you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
Half marathon on an empty stomach?! You are my new hero...0 -
Thanks for the advice. Really the reason I ask is because I work night shifts, I would be running just after waking up before work, so nothing to eat, just some no-xplode or something like that. For this race, it will be after I work all night so its not really similar. Now I could have my regular 2 eggs and sausage at midnight, then race 8 hours later. I thought maybe I should get something in my stomach for energy?0
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I've always seen a water stop around the 3k mark on 5ks. I usually don't stop.
I don't usually eat before a run but my runs are usually within 15 minutes of waking up. If the 5k is a bit of a drive and you know you're going to be standing around for 1/2 hour prior to the start, I would eat something like toast with peanut butter or a banana. Not too much but enough that you're not hungry when the race starts. Be careful with the coffee...0 -
Asher_Ethan wrote: »you will get lots of answers here... For me, I eat nothing the day of event. I ran my half marathon on an empty stomach. The night before, I tackle some grilled chicken, rice and macaroni I like carbs
Keep in mind, you will have at least one water stop in a 5k which should have some gatorade or similar drink for refueling.
Half marathon on an empty stomach?! You are my new hero...
Yeah, the ONE & ONLY time I had food in me during one of my training runs, I got the worst stomach cramps. I think it was an 11 miler. I ate and then ran about 2 hours later. Food was not digested and I felt nauseous when I was done. Never again. It really is different for everyone though. Another friend of mine runs 1/2's on empty as well. She cant do that with the full marathon though. I know I cant.
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roostking1 wrote: »Thanks for the advice. Really the reason I ask is because I work night shifts, I would be running just after waking up before work, so nothing to eat, just some no-xplode or something like that. For this race, it will be after I work all night so its not really similar. Now I could have my regular 2 eggs and sausage at midnight, then race 8 hours later. I thought maybe I should get something in my stomach for energy?
Ahh yea - I would definitely eat something during that time frame. What you eat doesn't matter all that much. Whatever you are used to or would normally eat.
Are you planning to run this balls-to-the-wall? If so I would consider if having something in your stomach might negatively affect your. If you are just there to participate, you should be OK with whatever.0 -
ThickMcRunFast wrote: »I don't run many 5ks, maybe one or two a year. I don't know that I've seen a water station. Maybe they have them and I'm just ignoring them though. Anyway, you certainly don't need gatorade for a 5k, and if you aren't used to drinking it, taking it during the race would be a mistake anyway.
So just do what you normally do. No need to 'carb load' or anything for a 5k. And if you were going to carb load, the night before is too late to do anything. Eating a huge amount of something you're not used to will just lead to stomach problems.
Not till after about 10 miles so you're probably good for a 5k.
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