Nutrition advice for Runners

Nutrition Advice for Different Running Distances

Let’s be honest — nutrition can feel like one of the most confusing parts of running. Everyone’s got an opinion, and what works for one runner doesn’t always work for another.

But here’s the simple truth: the longer you’re out there, the more your body needs from you.

Whether you’re lining up for your first 5K or taking on a marathon, getting your fuelling right can be the difference between finishing strong… or just hanging on.

Here’s how I’d break it down.

5K – Keep It Simple

For most people, a 5K is over pretty quickly — which means you don’t need to overthink it.

Before:
Just make sure you’re not running on empty. A normal meal a couple of hours before is enough — something like porridge or toast works well.

During:
Nothing needed. Honestly, if you’re worrying about gels for a 5K, you’re overcomplicating it.

After:
Grab something to eat within the hour — carbs and protein will help you recover, even if it’s just something quick.

Think of a 5K as “fuelled by your normal day,” not a full strategy.

10K – Still Simple, Just Slightly Smarter

A 10K starts to sit in that middle ground — not short, not long.

Before:
Same approach as a 5K, but it’s worth being a bit more mindful the day before. Eat normally, just don’t skip meals.

During:
Most runners will be fine with water. If it’s hot or you’re pushing hard, a sports drink can help.

After:
Same rule — eat something decent and rehydrate.

This is where good habits start to matter, but you still don’t need anything fancy.

Half Marathon – Now It Matters

This is where nutrition starts to play a real role.

You can’t just “wing it” anymore — your body will notice.

Before:
Eat properly the day before — don’t go crazy, just make sure carbs are part of your meals.
Race morning: stick to something familiar. This is not the day to experiment.

During:
You’ll likely need fuel. Gels, chews, or sports drinks — whatever you’ve practiced with.

And that’s the key: practice it in training first.

After:
You’ll feel it — so refuel properly. Real food, fluids, and don’t ignore recovery.

A half-marathon is where fuelling becomes part of your race plan, not an afterthought.

Marathon – Respect the Distance

The marathon is a different beast.

You can be as fit as you like, but if your nutrition is off, it will catch you out.

Before:
In the days leading up, eat a bit more carbohydrate than usual — nothing extreme, just consistent.

Race morning should be familiar, simple, and early enough to digest.

During:
This is where most people get it wrong.

You need regular fuel — not when you feel tired, but before that. Small amounts, often.

Hydration matters too, especially if conditions aren’t ideal.

After:
Don’t underestimate recovery. Eat, drink, and keep topping up throughout the day.

The marathon rewards preparation — especially with nutrition.

Ultra – It’s a Whole Different Game

If you’re stepping into ultra territory, you already know this isn’t just about running.

Before:
By now, you should have tested everything. Nothing should be a surprise.

During:
You’ll need a mix — not just gels. Real food, different textures, savoury options… whatever keeps you eating.

Because that’s the challenge: continuing to fuel when you don’t feel like it.

After:
Recovery doesn’t happen in a day. Keep eating, keep hydrating, and give your body time.

Ultras are as much about eating as they are about running.

A Few Honest Takeaways

• Don’t try anything new on race day — ever
• If it works in training, stick with it
• Carbs are your main fuel (whether people like it or not)
• Hydration is just as important as food
• And most importantly… keep it simple

Final Thought

You don’t need a perfect nutrition plan — you just need one that works for you.

The best runners aren’t the ones with the most complicated strategies. They’re the ones who’ve figured out what their body needs… and stick to it.