Maitri Compassion

Before I made the commitment to train and run my first marathon, the longest distance I had ever run was 7km. I’m certainly not a distance runner, but I knew that with the right amount of time and dedication I could certainly accomplish this stretch goal of mine. For the average business professional a 10K run is their stretch goal. It’s both a physical challenge and a test of mental discipline – but a goal which is certainly within reach.

With the 18th Standard Chartered Hong Kong Marathon this weekend, I can’t help but reflect on all the questions that I’ve received from clients over the years about how to prepare for 10K races. And specifically, what they should eat the day before the race.

When I’m asked the question “what should I eat before a 10K run?” I often throw a few questions back at the person to make sure they really understand what they are asking. “What time of the day is your run?” “What do you currently eat before your shorter runs?” “At what point in your training runs do you begin to struggle with energy levels?” “Do you eat or drink anything during your run?” etc. etc.

The reason I ask these questions is because each person’s body, metabolism, and digestive system is unique. Each person converts energy from food at a different rate. Each person’s hydration levels are different. Having a clear understanding of your body will help you determine how to perform at your peak on race day.

The question you really should be asking yourself is “what should I eat and drink before and during all of my long training runs?” If you can try to answer this question each time you do a training run, then you will know exactly what is best for you to eat before a 10K run.

Consider these 3 factors and perhaps you can answer your question for yourself:

1) Time to Digest: How long does it take for you to properly digest a meal? If you try to answer this question on a normal working day with minimal physical activity, you may have trouble answering that question. But the moment you start jogging after eating a meal you will immediately know the answer. If you’re not fully digested when you begin your run, you may feel a bit bloated, you may feel some liquid jumping around in your stomach, you may burp a few times during the early part of your run, you may get mild stomach pains, etc. etc. You will know! The trick to eating well is starting your run just after you’ve digested your food (for me it’s between 60-90 minutes depending on the type of food I eat) and not too long after that, otherwise you may get hungry during a relatively longer run.

2) Type of Carbohydrates: The glycemic index is a measure of the rate at which sugar is converted into energy in your body. A common piece of advice that I often hear is to load up on carbohydrates such as pasta, rice or bread the night before. But each person converts energy from each of these foods at different rates. For me, eating pasta doesn’t give me enough energy. No matter how much pasta I eat the day or two days before a long run, I start to get hungry and lethargic after running for about 90 minutes. This is probably because my body metabolizes the sugars from pasta very quickly. After many months of training runs and trying different types of pre-run foods each week, I found that the only thing that would give me enough slow-burning energy for a long run was to eat rice and eggs several hours before my run begins. Figuring out which food is best for you requires some trial and error. Listen closely to your body, take notes, and make slight adjustments each time.

3) Hydration: On a daily basis, many people are dehydrated and just don’t realize it. Dehydration can result in headaches, poor digestion, hypertension, joint aches and more. We then drink alcohol and caffeine which dehydrates us further. When we run, we perspire and lose vital nutrients that are needed to sustain a long distance run. If we start a run in a state of dehydration, then we significantly increase the likelihood of cramping, muscle fatigue and low energy. Even if we replenish some liquids during the run, we still won’t be able to do so at a fast enough rate. The best way to address this is to fully hydrate your body a day or two before your long run. You may find yourself urinating quite a lot during these pre-run days, but it will ensure that your body will be fully hydrated for your run.

For a detailed and somewhat humorous account of my path to completing my first marathon, take a look at the Run for your Life blog series on SuperFitSuperFood.com.