Run Fuel Isotonic Energy Gel

The amount of energy required to deliver your best 10K should not be underestimated. Fuelling has an important part to play – and carbs are your principal fuel source for running at this intensity. Good fuelling starts well in advance of the race. It supports your training, race preparation, race day itself, and your recovery too. For a 10K, day-before carb loading isn’t essential. Instead, a structured race-day approach will ensure you arrive at the start line well fuelled and hydrated, feeling confident and ready to run.

Your After Dark race-day fuelling starts in the morning. Base your breakfast and lunch on plain, carb-rich choices. Snacks and drinks provide additional opportunities to top up your energy stores before you run. Your main pre-race meal, 2–3 hours out, should simply top up your carb reserves, but without leaving you feeling heavy or sluggish. Familiar, simple options that you enjoy and tolerate comfortably are always your go-to. Avoid large portions, foods high in fat or fibre, and unfamiliar dishes, as these increase the chance of stomach discomfort. Use your training runs to work out your plan, particularly if it’s your first 10K. Practise your choice of fuel and rehearse your timing in your harder sessions, so you know how your body responds. Race day is about reassuring familiarity, not experimentation.

During a 10K, topping up your carbs can be effective as the race progresses, helping you hold your pace and potentially delay fatigue. Gels are a practical way to take care of this while running. Your goal is not to consume as much carbohydrate as possible, but to ensure a manageable and consistent intake. Taking carbs regularly, rather than waiting until you feel tired, helps maintain your energy availability.

our fluid intake should also be a priority before the race. You should aim to arrive at the start normally hydrated, rather than trying to drink large amounts immediately beforehand. Hydration and electrolyte requirements are highly individual. If you know you’re a heavier sweater, conditions are hot or humid, or you expect to be out on the course for longer, you need to have them covered. During the race, take regular, manageable amounts when fluids are available, and use your thirst and individual needs to guide you. Strike a balance between under- and over-drinking.

An evening 10K gives you more time to prepare than a morning race, so spread your fuelling and hydration evenly across the day. This will help you arrive at the start feeling energised and comfortable. If you need a final boost closer to the start, a small carb-rich snack can provide an additional top-up. Your aim is to feel well fuelled, but not overly full.

Recovery is a vital part of becoming a stronger runner. What you do immediately after your race helps your body bounce back, replace what it has used, and adapt going forward. Your three nutrition priorities are fluids, carbs, and protein. Fluids help replace what you have lost through sweat, carbs contribute to restoring muscle glycogen, and protein supports muscle repair and adaptation. A recovery drink that provides all three is ideal, especially if you don't feel ready for a full meal straight away. You should then continue the process, with the same nutritional emphasis, in your meals the following day, alongside rest and gentle active recovery. A disciplined approach, practised in training, and based on these before, during, and after strategies, is the key to fuelling a successful 10K.