There’s a fine line between smart fuelling and jogging with a lump of regret in your throat. We’ve all done it, a banana two minutes before a run, a cheeky biscuit while tying your laces, or worst of all, a full breakfast followed by a heroic attempt at intervals.
Enter: the 10 minute rule.
It’s simple. If you’re going to eat right before a run, stick to a small snack at least 10 minutes before. That’s it. No big meals, no greasy nonsense, and definitely no experimenting with mystery leftovers.
What Can You Actually Eat?
Think small. Think bland. Think “this won’t turn to cement in my stomach if I pick up the pace.”
Some solid 10 minute options:
- Half a banana
- A plain rice cake
- One slice of toast with honey
- A few sips of an energy drink
- A couple of jellies if you’re really cutting it fine
Basically, if it takes longer to chew than it does to digest, you’ve gone too far.
The Danger Zone
Anything too fatty, fibrous, or protein heavy is asking for trouble. Your body’s not going to prioritise digestion while you’re out there pretending you’re in a Nike advert. It’s just going to slosh around until you either slow down or throw up.
And don’t forget the liquids. Guzzling a litre of water five minutes before your run is not hydration, it’s just creating a portable paddling pool in your gut.
Ideal for Runners in a Rush
Let’s be honest: not everyone has the time (or patience) to eat an hour before their run. Maybe you’ve just finished work, or the only gap in the day is 25 minutes long and you’re already in your shorts. The 10 minute rule gives you a middle ground. A little energy, just enough time to settle, and no risk of ruiningyour run, or your shorts.
Final Word
You don’t need a five course meal to fuel a 5K. Sometimes a nibble and a bit of common sense are all it takes. Stick to the 10 minute rule and you’ll avoid that all too familiar feeling: running while deeply regretting a snack you ate six minutes ago.