HOW TO FUEL FOR THE NIKE AFTER DARK TOUR LONDON 10K 

 Published: 14/10/2026 | By: Joli Knowles

Your training gets you to the start line. Your nutrition decides how much of it you get to use. As official training partner of the Nike After Dark Tour London, we want you on that start line ready, so we asked the people who know. Science in Sport (SiS) has shared its guidance on how to fuel a 10K, and everything below is their advice, from the day-of routine to the race-night plan. 

Start with the mistake they see most. Runners build their mileage but not their fuel. Every run places a demand on your body, and the right fuelling is what gives you the energy to get through your sessions, recover from them and adapt. As your training builds, so do your nutritional needs. Miss that and you’ll feel more fatigued than you should, and you’ll struggle to get the full return on all the work you’ve put in. 

Their nutritionists also point out that this matters even more for female runners. Fuelling consistently supports your energy, your recovery and your overall health, and eating enough to match your training is what lets you stay consistent and feel your best. 

Before the race: build your energy 

A good race-day routine starts well before the gun. Carbohydrates are your body’s primary fuel when you’re running at a higher intensity, so getting enough of them through training and on race day matters. 

The good news is that a 10K doesn’t need a dedicated carb-loading phase the day before. The advice is to eat regular, carb-rich meals and snacks in the lead-up and keep them familiar. Porridge, toast, rice and pasta all do the job of topping up your energy stores without overcomplicating things. 

Your main pre-race meal should land two to three hours before the start. Keep it simple and stick to foods you know sit well. Avoid big portions and anything particularly high in fat or fibre, because that’s what tends to cause discomfort once you’re running. 

Hydration is just as important. Arrive at the start line normally hydrated rather than drinking large amounts at the last minute. If it’s warm or you tend to sweat heavily, pay extra attention to your fluids and electrolytes. SiS GO Hydro tablets are an easy way to cover the electrolyte side. 

Because the After Dark Tour is an evening race, you’ve got a whole day to work with. Spread your meals, snacks and fluids across it, so you keep your energy up without feeling too full when you reach the start. And the point the experts keep coming back to: practise your strategy in training. If you know what works for you before race night, nothing on the day is a surprise. 

During the race: keep your energy topped up 

A 10K is a shorter distance, but it’s usually run at a high intensity. Starting well fuelled and taking on carbohydrates during the race helps support your energy, hold your pace and delay fatigue. 

Gels are the practical way to do it while you’re moving. SiS GO Isotonic Energy Gels are designed to deliver readily available carbohydrate in an easy-to-take isotonic format, which means you don’t need water to get them down. 

The key is to plan ahead rather than wait until you feel tired, because by then you’re already behind. Keep it manageable and consistent, and build it around your pace, your individual needs and what you’ve practised in training. 

Don’t forget fluids either. Take small, manageable amounts when they’re available, let thirst and the conditions guide you, and aim for the balance between under-drinking and drinking more than you need. 

After the race: recover and reset 

You’ve crossed the line, but recovery starts now. Their advice comes down to three priorities. Carbohydrates help restore your muscle glycogen, protein supports muscle repair and adaptation, and fluids replace what you’ve lost through sweat. 

If a full meal isn’t happening straight away, a drink or snack that covers all three is a convenient option. Aim to get it in within 30 minutes of finishing, then carry on with balanced meals and snacks through the following day. Rest and gentle movement help too, so you’re ready for the next session. 

Your Nike After Dark Tour London 10K fuelling plan 

Here’s the simple race-day routine they’ve put together. Treat it as a starting point, and practice it in training to check the timing and products work for you. 

Throughout the day: Eat regular meals and snacks, and drink consistently rather than trying to catch up just before the start. 

Practice your gel timing in training, and adjust the plan to suit the time you’re likely to spend on the course. 

Make your nutrition part of your training 

The best fuelling strategy is the one you’ve already practised. Use your key sessions and longer runs to test your pre-run meals, hydration and energy gels, so race night feels familiar rather than like an experiment. 

Nutrition doesn’t replace training. It helps you get more from it. Fuel consistently, trust your routine and arrive at the Nike After Dark Tour London 10K ready to run your race.