When it comes to running a strong and comfortable 10K, what you put into your body can make just as much of a difference as what you put into your training. With the ASICS LDNX 10K fast approaching, we asked ASICS FrontRunner and UK & Ireland Community Manager Ania Gabb to share her top food and drink picks for fuelling your best run and the choices to avoid if you want to steer clear of unwanted stomach drama or sluggish legs.
From pre-run breakfasts to hydration hacks and race day no nos, here’s your ultimate nutrition guide to power you through the streets of Wembley.
The Good:
- Porridge with Banana and Honey: Oats are a fantastic source of complex carbohydrates, providing a steady release of energy that will fuel you for the entire ASICS LDNX 10K course. The Banana adds easily digestible carbs and potassium (important for muscle function), while honey offers a quick sugar boost
- White toast or Bagel with Jam/ Peanut Butter: These are simple carbohydrates that digest quickly, giving you readily available energy without weighing you down. A thin layer of jam adds fast-acting sugars, and a small amount of peanut butter provides some sustained energy
- Rice Cakes with a thin layer of Peanut Butter: Light, easy to digest and primarily carbohydrate based. The small amount of peanut butter adds a health source of fats and a little protein, ensuring you’re energised but not bloated when you hit the streets of London
- Plain white pasta with a light tomato based sauce: The night before the ASICS LDNX 10K, a meal centred on white pasta provides a solid glycogen top-up. White pasta is lower in fibre than wholewheat, reducing the risk of stomach issues on race day.
- Bananas: A runner’s best friend! They are packed with easily digestible carbohydrates and potassium, which helps prevent muscle cramps, especially important as you push through the later stages of the race. Bananas are also a great quick snack about 30-60 minutes before a shorter training run or even a race morning.
- Water: Essential for hydration! Being well hydrated ensures your body functions optimally, from regulating temperature to transporting nutrients. Sip water consistently throughout the day leading up to your runs and the ASICS LDNX 10K.
- Make sure you focus on hydrating the day before the race. This ensures you start the race with an optimal fluid and electrolyte status, setting you up for better endurance and performance.
- Sports drinks: For longer training (over 60 minutes) or on event day itself, especially if it’s warm, these provide carbohydrates and electrolytes (like sodium and potassium) that you lose through sweat. This helps maintain energy levels and prevent dehydration, crucial for conquering the ASICS LDNX 10K successfully.
The Bad:
- High fibre foods (e.g. large servings of beans, lentils, broccoli, whole grains): While fibre is generally healthy, high amounts before a run can lead to gastrointestinal distress, bloating, cramps, and frequent bathroom stops. You want to feel light and unencumbered as you approach Wembley Stadium to take in that iconic view!
- Fried or fatty foods (e.g. chips, greasy burgers, pastries): High fat foods take a long time to digest and can sit heavy in your stomach, diverting blood flow away from your muscles to aid digestion. This can lead to sluggishness, discomfort, and even nausea during your run.
- Spicy Food: It’s no secret that spicy food can cause heartburn, indigestion, and general stomach upset, which is the last thing you want when you’re trying to focus and enjoy the electrifying atmosphere of the ASICS LDNX 10K.
- Large portions of protein (e.g. big steak, heavy cheese dish): Protein is vital for recovery, large quantities before a run are slow to digest and can make you feel full and heavy, similar to fatty foods. Prioritise easily digestible carbohydrates post run.
- Carbonated drinks (e.g. fizzy drinks, sparkling water): The bubbles can cause bloating, gas and discomfort, which can be particularly unpleasant when running and might lead to side stitches on the ASICS LDNX course.
- Alcohol: Alcohol is a diuretic, meaning it promotes fluid loss and can lead to dehydration. It also impairs sleep quality, both of which are detrimental to performance and recovery. Avoid all alcohol in the 24-48 hours leading up to race day.
- “New” foods or drinks you haven’t tried in training: Race day is NOT the time to experiment! You never know how your body will react to something new. Stick to foods and drinks you’ve successfully used during your training runs, particularly those stimulating the conditions and timings of the ASICS LDNX 10K – this is a race you won’t want to risk missing!
Every step of your ASICS LDNX 10K journey starts with preparation, and what you eat and drink is a key part of that. Stick with the foods that fuel you best, avoid the common pitfalls, and you’ll give yourself the best possible chance to run strong, feel great, and soak up the incredible atmosphere on event day.
