I love lucozade Sport. Though it’s probably the same as the competition.
For a 5k it is not so useful for most people. However I use it before my 5k for a breakfast alternative as I do not have much time to get out of bed get changed and get to the parkrun.com on saturday mornings.
I have it 30-60 minutes before the run and no other food or drink. I eat lightly the night before.
It takes 30 mins for the carbs in Lucozade to get to work. But there will be enough of a store in my body anyway, so it’s not really doing anything except stopping me feel ill from missing breakfast!
You do not need any intake of anything during a 5k run.
Lucozade do a post run recovery drink which I’ve never used. It’s best to get a bit of protein down you within 30 minutes of COMPLETING the run. Helps muscle repair.
For a more serious event like a half Marathon or Duathlon or Triathlon then you need to think very seriously about getting carbs into your body. After an hour or so of strenuous effort the ones normally in your body start to run out. As they take 30 minutes to get working, you need to have started getting them into your body well before they start to run out….but as I say this does not apply to a 5k.
Last Updated on 11 April 2026 by the5krunner
My favourite kit and nutrition
- Garmin Fenix 9 Pro — I’ve just bought one.
- Injinji – Runners protect your toes. Avoid discomfort and minor injury. Run more. Run faster. I use them.
- Garmin 90-degree charging adapter — A small keyring adapter you can use anywhere. Essential when away. 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 Wahoo. 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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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
