Many runners ask me what to eat before a 10-mile race. As you might expect, there is not one fool proof answer for all. Everyone is different. For instance, the amount of time it takes to complete a 10-mile race can vary significantly. Some top runners will complete a 10-mile race in 60 minutes; others may take 120 minutes or more.
That is why I recommend that you plan your pre-race fueling and hydration in the same way you planned your training. Race day is not the time to try eating and drinking something new.
Here are some tips to consider. Plan your pre-race meal and emphasize easily digested carbohydrate foods. Some common foods include bananas, bagels with jam, plain toast and OJ. Many runners prefer liquid pre-race meals using products such as Hammer Nutrition’s Perpetuem. A good time to experiment with pre-race nutrition is before your long training run.
For those taking 90 minutes or less to complete the race, you should not have significant in-race nutritional needs as you’ll be able to tap into stored fuel. For those taking longer than 90 minutes, you should aim to consume 25 to 50 grams of carbohydrates. Gels and sports drinks are two popular options.
Hydration will be critical for all. Faster runners racing in cooler weather may not waste time to stop and drink but as race times and temperatures increase, good pre-race and race hydration becomes essential. Fluid intake will benefit runners taking longer than 60 minutes to complete the race. Take advantage of the water stations and plan to consume 16 to 24 ounces over the race course.
Be sure to stop by the Finish Strong Coaching tent after the race to enter to win a free group training program for your next race. For more details on our coaching programs, go to coachlyons.com home page.
That is why I recommend that you plan your pre-race fueling and hydration in the same way you planned your training. Race day is not the time to try eating and drinking something new.
Here are some tips to consider. Plan your pre-race meal and emphasize easily digested carbohydrate foods. Some common foods include bananas, bagels with jam, plain toast and OJ. Many runners prefer liquid pre-race meals using products such as Hammer Nutrition’s Perpetuem. A good time to experiment with pre-race nutrition is before your long training run.
For those taking 90 minutes or less to complete the race, you should not have significant in-race nutritional needs as you’ll be able to tap into stored fuel. For those taking longer than 90 minutes, you should aim to consume 25 to 50 grams of carbohydrates. Gels and sports drinks are two popular options.
Hydration will be critical for all. Faster runners racing in cooler weather may not waste time to stop and drink but as race times and temperatures increase, good pre-race and race hydration becomes essential. Fluid intake will benefit runners taking longer than 60 minutes to complete the race. Take advantage of the water stations and plan to consume 16 to 24 ounces over the race course.
Be sure to stop by the Finish Strong Coaching tent after the race to enter to win a free group training program for your next race. For more details on our coaching programs, go to coachlyons.com home page.
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