Nutrition parkrun

What should I eat before a 5k race or parkrun?

17 June 2010
the5krunner

Wendover Woods parkrun

 

Q: What should I eat before a 5k race or parkrun?

You will probably run your 5k in less than 40 minutes, perhaps even less than half of that. Even at 40 minutes, your body will have ample energy already stored. A recreational runner does not need anything special before a race, or during a 5k race for that matter.

Carbohydrates take about 30 minutes to kick in so it’s not worth eating those, your body will already have an ample carbohydrate store. You are just consuming more weight and that will slow you down.

So NO pasta the night before, if anything it will slow you down. Eat easily digestible stuff

A very light breakfast of what you normally eat 2 hours before you run will be fine.

I find that a banana and some caffeine (in the form of a strong not too milky coffee) about an hour before the race are best for me.

After the race, you will need to rehydrate with about 500ml of fluid and if you are being super efficient you will have a little bit of protein within 30 minutes of finishing. Both of which help your body recover.

 

The following post goes into that in MUCH more detail and gives you a wide range of tips to get that elusive 5K PB/PR; some of them are science-based and some a bit silly and some a bit of fun. but there are some supplement- and kit-based tips that will make you TENS of seconds faster this saturday…even the good people.

 

*100* Tips to Run a Faster Parkrun PB – How to Get Your 5K PR This Weekend

 

Sex the night before a Triathlon or 5k? Good or Bad?

For training plans, course guides, and the full index of UK parkruns, see the parkrun hub.

Last Updated on 27 May 2026 by the5krunner

My favourite kit and nutrition

  • Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. Run faster. I use them.
  • Garmin 90-degree charging adapter — The small adapter that keeps your charging cables tidy. Essential for race day. I use one.
  • Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session. I use one.
  • Ravemen FR300 — Front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters. I use one.
  • Body Glide – The blue anti-chafe stick that all swimmers and many runners use. I use it.
  • Maurten — The race nutrition trusted by elite athletes. Gels and drink mixes engineered to be easy on the stomach. I use them.
  • Garmin Varia RTL515 — A radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch. I use this model.
  • Favero Assioma Pro RS2 — The power-meter pedals most serious cyclists choose. Accurate, easy to move between bikes. I use this model.
  • Garmin Forerunner 970 — A serious choice for a pro-grade triathlon watch. I use this.
  • Polar H10 — My daily driver for accurate, waking HRV readings.
  • Wahoo ELEMNT Roam 3 — The bike computer that has the feature Garmin lacks: usability. I use mine on most rides.

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