All the nutrition knowledge you need to run 25km in 2025

Written by: Merita Elshani

When it comes to running events, nutrition plays a pivotal role in your performance and recovery. Whether you’re preparing for a local running club meet-up, joining a run challenge, or training for a 25km event, the right nutrition strategies can make all the difference. For those following a 12-week training plan, learning how to fuel your body effectively is just as important as the miles you’re logging.

To bring you the most accurate and practical advice, we teamed up with Merita Elshani, an Accredited Practising Dietitian at The Sports Dietitian Co, to share her expertise on fueling for peak performance. During a 25km run, the aerobic energy system takes center stage, with some anaerobic efforts coming into play. Implementing the following nutrition tips can help you sustain your pace, avoid fatigue, and finish strong.

24-48 Hours Before the Event: Carbohydrate Loading

Carbohydrate loading is crucial to saturate your glycogen stores and ensure ample fuel availability on race day. Aim for 8-12 grams of carbohydrates per kilogram of body weight during this period. For a 60kg individual, that equates to 480-720g of carbohydrates daily. Prioritsze carb-rich foods with moderate protein, fats, and fiber to minimise gut discomfort, and spread your intake across meals and snacks for optimal digestion and absorption.

EXAMPLE DAY ODD CARB LOADING:

Breakfast: Large bowl of oats with honey and fruit
Morning Tea: Up&Go + banana
Lunch: Sushi rice bowl with a small amount of chicken and veggies
Afternoon Tea: Bagel with peanut butter and jam + Powerade
Dinner: Large bowl of pasta with a small amount of meat and veggies + glass of orange juice
Dessert: Bowl of Nutri-Grain with milk

On Race Day: Pre-Run Fuel

Our pre-run nutrition sets the tone for your performance. This is your last chance to top up glycogen stores and ensure your body is ready to take on the challenge.

What to eat 2-3 Hours Before your Run:

Consume a carb-rich breakfast containing 0.5-1g of carbohydrates per kilogram of body weight. This meal should be low in protein and fiber to allow for easy digestion. Examples include:

• Bowl of oats

• Smoothie

• Toast

• Cereal

• Crumpets

WHAT TO EAT 30-60 Minutes Before YOUR Run:

Opt for a low-fiber, high-carb snack to give you a final energy boost. Aim for another 0.5-1g of carbs per kilogram of body weight. Examples include:

• Juice

• Lollies

• Dried fruit

• Pikelets

• Powerade

• Crumpets

• Toast

During the Event: Intra-Fuelling

If you’re training for a 25km or participating in a long-distance run challenge, intra-fuelling is essential to maintain your pace and prevent muscle fatigue. The body’s glycogen stores are limited, so replenishing energy during the run is critical.

RECOMMENDATIONS:

• Consume 30-60g of carbohydrates per hour.

• Use easily digestible options like sports gels, chews, sports drinks, or lollies.

PRO TIP:

Trial your intra-fuel strategy during training to ensure it works well for your body. This will help you avoid any surprises on race day.

Additional Tips for Training and Race Nutrition

• Hydration is just as important as nutrition. Pair your fueling strategy with regular sips of water or electrolyte drinks.

• If you’re following a 12-week training plan, practice these strategies during your long runs to build confidence and fine-tune your approach.

• Join a running club or run challenge to stay motivated and learn from others’ experiences.

By following these guidelines, you’ll be well-prepared to take on the challenges of training for a 25km and crossing the finish line feeling strong. Nutrition isn’t just fuel for the body—it’s a key component of your success as a runner.