What You Should Eat Before a 10K Race

May 9

Wondering what you should eat before a run — especially before a big race like the Run Shoreditch 10K?

The right pre-race meal fuels your body with the energy it needs to perform, while the wrong choice can leave you feeling heavy, sluggish, or sprinting to the nearest bathroom. Here’s your complete guide to the best foods to eat before a 10K race — plus exactly when to eat them.

1. Oatmeal with Banana and Honey

✅ Eat this 2–3 hours before race start.
Oats provide slow-burning carbs, bananas add potassium (to help prevent cramps), and honey gives you a quick sugar boost. It’s easy on your stomach and keeps your energy steady for the Saucony Run Shoreditch 10K.

2. Toast with Peanut Butter and Banana

✅ Eat this 2–3 hours before race start.
Whole-grain toast provides complex carbs, peanut butter adds healthy fats and protein, and banana delivers fast-digesting sugars. It’s a classic pre-run meal that fuels you without weighing you down.

3. Greek Yoghurt with Berries and Granola

✅ Eat this 2–3 hours before race start.
Packed with protein, probiotics, and carbs, Greek yoghurt offers a balanced option. Berries give antioxidants and natural sugars, while granola adds a crunchy energy boost.

4. Rice Cakes with Almond Butter and Honey

✅ Eat this 30–60 minutes before race start (if you need a light snack or energy top-up).
Rice cakes are ultra-light, almond butter gives healthy fats, and honey adds quick sugars. Ideal if you’re feeling nervous or want a small bite close to the gun.

5. Banana, Energy Bar, or Energy Gel

✅ Eat this 30–60 minutes before race start if you need an extra boost.
These quick snacks are easy to digest and help top up your glycogen stores just before you head to the start line at Run Shoreditch.

6. Hydration

✅ Start hydrating 1–2 hours before race start.
Drink water or a sports drink steadily — aim for small sips, not big gulps, to avoid stomach upset. Be sure you’ve hydrated well the day before, too.