What to Eat Before You Run (and What Will Ruin You)

When it comes to running, the difference between coasting through those final kilometres and grinding to a halt often comes down to what you put in your body beforehand. The ASICS LDNX 10K isn’t just about lacing up the right trainers — it’s about fuelling smart. And no one understands this balance better than Ania Gabb, ASICS FrontRunner and UK & Ireland Community Manager, who knows exactly what gives runners the edge, and what can undo them before they even cross the start line.

So, whether you’re a seasoned competitor or a first-timer chasing the Wembley Stadium finish, here are the seven best and worst food and drink choices to guide you through race week like a pro.

The Winning Choices

1. Porridge with Banana and Honey

Think of this as the quintessential runner’s breakfast. Oats deliver complex carbs for a slow-release energy burn, while bananas add potassium to keep your muscles firing smoothly. A drizzle of honey? That’s your quick-hit sugar rush for the course ahead.

2. White Toast or Bagel with Jam (or Peanut Butter)

Simple carbs, quick energy, zero fuss. A light spread of jam provides fast sugars, while peanut butter adds a touch of protein and fat to keep things steady without weighing you down.

3. Rice Cakes with Peanut Butter

Light, digestible, and practical. These little power bases won’t sit heavy, but they’ll give you just enough energy to keep things balanced. A thin layer of peanut butter ensures you’re topped up without feeling bloated.

4. Plain White Pasta (Night Before)

Carb-loading done right. White pasta is easier on the gut than wholewheat, keeping stomach upsets at bay while topping up glycogen stores for the big day. Pair it with a simple tomato-based sauce and call it a night.

5. Bananas

The unsung hero of every race. Whether eaten 30 minutes before a training run or on race morning itself, bananas pack quick carbs and potassium to fend off cramps when you need it most.

6. Water

The one non-negotiable. Hydration the day before is crucial — sip steadily, don’t overdo it. Proper fluid balance keeps your body cool and your muscles efficient.

7. Sports Drinks

If your run tips over the hour mark or if race day turns warm, a well-chosen sports drink is invaluable. Packed with electrolytes and quick carbs, it keeps energy up while replacing what you sweat out.

The Pitfalls to Avoid

1. High-Fibre Foods

Beans, lentils, broccoli — usually heroes, but before a run? A disaster waiting to happen. Fibre can trigger bloating, cramps, and extra pit stops you don’t want anywhere near race day.

2. Fried or Fatty Foods

That pre-race burger might look tempting, but fats digest slowly and sit heavy, diverting blood from your muscles to your stomach. The result? Sluggishness and discomfort before you even hit your stride.

3. Spicy Dishes

Bold flavours have their place, but not here. Spices risk heartburn and indigestion — distractions you won’t want while navigating the electric energy of the course.

4. Large Portions of Protein

Protein is recovery fuel, not performance fuel. A heavy steak or cheese-laden dish pre-run will leave you feeling sluggish and heavy when you need lightness and speed.

5. Carbonated Drinks

Fizzy drinks and sparkling water create bloating and gas — which, mid-run, is a recipe for stitches and discomfort.

6. Alcohol

A surefire way to sabotage your prep. Alcohol dehydrates, disrupts sleep, and drains energy reserves. Skip it entirely in the 48 hours leading up to the race.

7. Anything New

Race day isn’t the time to experiment. Stick to foods you’ve tested in training. The last thing you need is a surprise reaction when you should be savouring that Wembley finish line.

The ASICS LDNX 10K isn’t just a race, it’s a celebration of endurance, energy, and strategy. Think of your nutrition as the unglamorous but essential part of your performance armoury — the detail that makes the difference between dragging your legs through the final stretch and finishing strong with a smile.

Eat smart, hydrate well, and remember: sometimes the most stylish move is the simplest one.