10K RUN TRAINING: FUELING & HYDRATION GUIDE
Before Your Run
2–3 hours before:
Have a small meal or snack that’s mostly carbs, a little protein, and low in fat/fiber.
Examples: Toast with jam, banana and a little nut butter, rice cakes, or a granola bar.
Drink 1–2 cups (250–500 ml) of water.
30–60 minutes before:
If you need a top-up, have a small carb snack (like half a banana or a few pretzels).
Sip water, but don’t overdo it.
During Your Run
Runs under 60 minutes:
Water is usually enough. Sip as needed, especially if it’s hot or humid.
Runs over 60 minutes or on race day:
Consider a small carb boost at halfway (like a few chews or a sip of sports drink), but practice this in training first.
Aim for 100–250 ml (3–8 oz) water every 20 minutes if possible.
After Your Run
Within 30–60 minutes:
Replenish with carbs and protein to help recovery.
Examples: Chocolate milk, Greek yogurt with fruit, smoothie, or a turkey wrap.
Drink water to thirst. If you sweated a lot or it was hot, add a pinch of salt to your water or have a sports drink.
Everyday Hydration
Aim for pale yellow pee—clear means you might be overhydrated, dark means you need more fluids.
Most runners do well with 2–2.5L (8–10 cups) of water per day, more if it’s hot or you’re training hard.
Carry a water bottle and sip throughout the day.
MSFits Tips for 10K Success
Practice your fueling and hydration in training, not just on race day.
If you feel thirsty, drink! Don’t force yourself to chug lots of water at once.
Everyone’s stomach is different—test what works for you.
Replace running shoes every 500–800 km (or 6–12 months) for best support.
Mobility work is non-negotiable! 5–10 minutes a day helps you recover and stay injury-free.
Disclosure
This guide is for general informational purposes only and is not a substitute for professional medical, nutrition, or individualized coaching advice. Each runner’s needs are unique—if you have specific health concerns, dietary restrictions, or medical conditions, please consult your doctor, a registered dietitian, or a qualified health professional before making changes to your training, nutrition, or hydration routines.
