Carb Loading, Tapering, and Fuelling for Your 5K, 10K, or Half Marathon

With our group run approaching, it's essential to understand how to fuel your body properly, especially if you’re running for over an hour.

Carb Loading: Is It Necessary?

Carb loading is helpful for half marathons or any run longer than 60-90 minutes. Increasing your carb intake 2-3 days before the race can help maximise your glycogen stores, providing you with the energy to keep going. Aim for 7-10 grams of carbs per kilogram of body weight. For 5K and 10K runners, eating balanced meals and staying hydrated is sufficient.

Race Day Fueling Strategy

Testing your fueling strategy during training runs is crucial. You don't want to experiment with new gels, bars, or snacks on race day, as they might upset your stomach. Practice with energy gels, chews, or drinks during longer training runs to find what works best for you.

Fueling During the Race

If you’re running for over 90 minutes, consider taking 30-60 grams of carbs (such as gels or sports drinks) every 45-60 minutes during the race. This helps maintain your energy levels, preventing mid-race fatigue. For shorter distances like 5K or 10K, focusing on hydration alone should suffice.

Tapering: Resting Before the Run

Tapering allows your muscles to recover and be in peak condition on race day. For half marathons, taper your mileage 1-2 weeks out, and for a 10K, one week of reduced running is usually enough.

Smart Carb Loading

Stick to complex carbs like pasta, rice, and whole grains, and avoid processed foods or heavy sugar intake. Make sure to hydrate well, and balance your meals with lean protein and healthy fats.

As with all of our advice, there will be plenty of individual variation. Some people will need a bigger taper than others. Some will need more carbs in the days leading up. Listen to your body and practice your race day strategy ahead of time!