Eating For A 5K Run

Eating for a 5k run is a little different to most other ways of eating, if you want to become a good runner, you’ll need to approach the way you eat in a slightly different way.


The lighter you are, the easier and faster you’ll run, but most 5k runners don’t enter a 5k race for speed, so eating for a 5k run is of a lesser importance.

You’ll burn off calories during training, so to improve performance you may need to eat more. If you’re overweight then this may be a hindrance to your progress. Being lighter will definitely help you to run faster, further and with less stress on the joints.

To become a better 5k runner, your body needs good quality fuel. The types of foods you eat need to change if you’re running regularly. A typical weight loss program might require somewhere in the region of 50 – 60 % carbohydrates, a serious runner may need anywhere up to 70% calories from complex carbohydrates.

Your body will always use carbohydrates as its first choice for fuel, but fats are also required in the process of producing energy. If there aren’t enough being provided in the diet, it will be taken from your body’s fat stores.

You’ll also need an intake of good quality lean proteins to help rebuild and repair damaged cells, caused by training.

When you’re eating for a 5k run, the ideal ratio of nutrient intake is: –

Carbohydrates = 65%, Protein – 15%, Fats – 20%

Remember the quality of foods you choose is important, so select foods as near to their natural state as possible with the least amount of processing. Choose low fat, low sugar foods as much as possible, but treat yourself once or twice a week if you want to.

To learn how to go from couch potato to 5k runner in as little as six weeks, 5k Training For Beginners’ is an ideal resource. It’s an easy to use training schedule for beginners that want to master running a 5k race. Click here to find out more – 5K Training Schedule

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