Tread Lightly Running Podcast What to Eat Before a Race, from the 5K to Marathon
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Apr 25, 2026 Practical advice on what to eat and when before races from 5K to marathon. Simple carbs, timing strategies, and how to avoid GI upset come up often. They cover caffeine timing, hydration and electrolytes, and what to do when race start times are delayed. Training your gut and testing pre-race foods is highlighted as essential.
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Pre Race Carbs Matter Even For 5K And 10K
- Eating before even short races boosts blood glucose and spares muscle glycogen used at high intensities.
- Laura Norris notes a 10K can use up to ~70% of muscle glycogen, so pre-race carbs preserve late-race speed.
Pick Simple Carbs To Speed Gastric Emptying
- Choose low fiber, low fat, low protein simple carbs pre-race to speed gastric emptying and reduce GI risk.
- Amanda Brooks and Laura recommend Pop-Tarts, white bread, gels, or sports drinks as practical race-morning fuels.
Practice Pre Race Eating During Training
- Train your gut by practicing pre-race eating during workouts so digestion adapts and you discover tolerable foods.
- Amanda recommends testing foods across intensities since high-intensity sessions shift blood flow away from the gut.