Beginner 10km Nutrition Tips To Run A Better 10km

👉 Boost your half marathon recovery with my free recovery nutrition guide! 💪
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Learn how the best nutrition tips for a 10k race
10km races are tough! And they're even harder if you don't get your nutrition right. In this video I'll cover what to eat before a 10km, what to eat during a 10km and how to pace a 10km
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]
Website:
nutritiontriathlon.com

[@NutritionTriathlon]

👉 Boost your recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recovery-nutrition

[@svenbolke3857]

Hey James, thank you for your Videos. They are very helpfuel for me. Greets from Germany

[@NutritionTriathlon]

My pleasure, glad to help 😀

[@lucrecia0005]

Great video as always! Literally a week ago I run my first half marathon and in 4 weeks I'm planning to run 10K and finally beat 1 hour so I'm happy to see a video about 10K :)
After my half marathon last week I know the right breakfast is super important! I ate just some white bread with jam and drunk and isotonic drink (which was 500ml water with 250mg sodium in it like you specified in the video) and I felt really good so I'm planning to do the same before my 10K. Last time I run a 10K race I had white pasta with tomato sauce for breakfast but it seemed not to be the greatest idea because I had stitches so many times during the race.
I'm wondering do you maybe have any advice regarding stitches during the race? I'm always trying to breath deeper and it feels it helps a bit but I'm wondering if there are any good solutions to this.

[@NutritionTriathlon]

Glad to hear things went so well for you with your half marathon breakfast, and also good luck with the 10km target 😀
Regarding stitches: unfortunately we don't always know the cause of them so it's hard to pinpoint. From a nutrition point of view it's making sure you've optimised breakfast and hydration beforehand, and importantly have given long enough for it to digest.
Then my normal suggestion is to make sure you start slower and build into it, as I've found (personally and with runners I've worked with) that starting too fast has a high correlation with getting a stitch!

[@al3xbravo]

Cheers James !

[@NutritionTriathlon]

You're welcome 😀

[@Ouga_Official]

I understand the importance of carbs to fuel the body but I am currently going through a phase where I just cannot stomach anything sweet anymore ( I overdid it on the gels I guess), any ideas for savoury carb fueling?

[@NutritionTriathlon]

I know that feeling! Just to double check, are you talking about during exercise or before/after?

[@Ouga_Official]

@@NutritionTriathlon before and after. I can have some mildly flavoured and less sweet gels like Maurten in my runs, but before and after, I can t eat sweet. And I am fed up with oatmeal, even the texture makes me feel sick now

[@claudiut53]

i wake up at 7 am and go for a run at 7:30. why should i include a breakfast ? just to wake up at 5 am instead of 7am, to have time for digestion

[@NutritionTriathlon]

Hey. I wrote similar in a reply on a different video to you. It's usually important to have carbohydrates before exercise to help top up your body's energy reserves. It's generally the healthier option because otherwise you're putting your body under unnecessary stress. Additionally, carbohydrates support moderate-high intensity exercise, so if your goal is a harder run such as intervals then it's going to help you complete them successfully.

[@stocktalk5739]

I walk 60-90 minutes on 6.5 Incline at 3.2 speed almost 6 days a week and I do it fasted. do you think its necessary to eat a breakfast for half marathon?????
I feel like I will run better without any food as I do with my walks
Infact I would request a dedicated video for this as alot of people do intermittent fasting now.

[@NutritionTriathlon]

Honestly yep, I'd recommend breakfast before a half marathon and proper fuelling during it too. Each to their own, but this is the broad advice I would give to anyone.
I'll keep your suggestion in mind, thank you! I'll talk about intermittent fasting and running as it does seem popular!

[@Bols85]

How many grams of carbs do you recomend for the breakfast?

[@NutritionTriathlon]

Anywhere between 1g of carbs per kg of bodyweight, up to 4g of carbs per kg of body weight, depending on individual tolerance and how long you have before race start

[@garyjzhao]

Hey James, thanks for the video very informative. I know that sodium is very useful for hydration, but recently I got diagnosed of high blood pressure, does that sodium from stuff like LMNT affect my blood pressure?

[@NutritionTriathlon]

Hey, great question. The answer is "probably" and context is really important here. If you're taking it within/after exercise for a specific reason eg. Very sweaty/prolonged session then I would argue it's important. If you're using it when you don't really need to, so you're adding extra sodium rather than replacing sodium, that's it's unnecessary and might contribute to a higher blood pressure.
Then also important to consider overall diet. What's your intake of sodium like, do you add salt to food etc. It's not a black and white answer but hope that gives you some help

[@azizazhar]

A nice hot tea?

[@ow_lars8780]

Dr Pepper for better prepper

[@NutritionTriathlon]

🤯

[@alibronx2112]

Plain pasta?

[@NutritionTriathlon]

Plain pasta works well, yep!

[@simonmohammed5637]

just do an aglio olio for some flavour