Wellness Run Nutrition Guide | St Kilda | The Hunt

With the Wellness Run just around the corner here in St Kilda, it's time to start thinking about how to fuel properly for race day. Whether you're taking on the 5 km, 10 km, or half marathon distance, the right nutrition strategy can make a huge difference to your performance and recovery.

At The Hunt Performance in St Kilda, we work with runners throughout the Bayside area, from Port Phillip to Albert Park, Elwood to South Melbourne, helping them prepare for events like the Wellness Run. Below is our evidence-based guide to help you get your pre-race, in-race, and post-race fueling right.

The 48 Hours Before Race Day

In the two days leading up to the Wellness Run, your focus should be on topping up your glycogen stores, your body's main fuel source during endurance exercise.

Carbohydrate Targets for St Kilda Runners

5 km runners: 5–7 g of carbs per kg body weight per day
10 km runners: 7–8 g/kg/day
21 km (half marathon) runners: 8–10 g/kg/day

Keep protein moderate (around 1.6–1.8 g/kg/day) and limit fat and fibre so you're not feeling heavy or bloated on race morning. Stick with familiar, easy-to-digest foods like rice, pasta, oats, potatoes, toast, fruit, and honey.

Pro tip from The Hunt Performance: Avoid trying new meals or high-fat foods the day before the Wellness Run. Stick with what you know works for your body.

Race Morning: Your Pre-Race Meal

Your final main meal should be eaten 3–4 hours before the Wellness Run starts.

Nutrition Targets

Carbohydrates: 2–4 g/kg
Protein: ~0.3 g/kg
Fluids: 5–7 ml/kg of water or electrolyte drink

Example Guidelines for St Kilda Runners

Body Weight	Carbs	Protein	Fluids
70 kg male	140–280 g	20 g	350–500 ml
55 kg female	110–220 g	16 g	275–385 ml

Stick to tried-and-tested options. White rice, oats, banana, honey, or toast with a small amount of protein all work well.

Race morning tip: About 30–60 minutes before the start, top up with around 1 g/kg of quick carbs (a banana, energy gel, or sports drink). If you use caffeine, aim for 3–6 mg/kg about 45 minutes before the gun goes off.

During the Wellness Run: Hydration and Fueling Strategy

Your hydration and energy needs depend on which distance you're tackling.

Distance	Duration	Carbs/hr	Fluid	Sodium
5 km	< 30 min	Not needed	Sip if thirsty	~200 mg/L
10 km	40–60 min	~30 g/hr	400–600 ml/hr	400–600 mg/L
21 km (Half)	1.5–2 h	30–60 g/hr	500–750 ml/hr	500–700 mg/L

For the 10 km and half marathon distances, plan to take in an energy gel every 30–40 minutes or use a carb-based sports drink. Look for products that combine glucose and fructose (such as Maurten or Powerade combined with gels) for better absorption.

Important: Practice your race-day fueling strategy during your long training runs along the St Kilda foreshore, Elwood Beach, or through Albert Park so you know what works for your stomach.

Post-Race Recovery in St Kilda

Once you cross the finish line at the Wellness Run, recovery starts immediately. Your aim is to replace the fuel you've used, repair muscle tissue, and restore hydration.

In the First 2 Hours After Finishing

Carbohydrates: 1–1.2 g/kg per hour for 2–4 hours
Protein: 0.3 g/kg (around 20–25 g)
Fluids: 1.5 L per kg body weight lost
Sodium: 500–700 mg/L

Good recovery options include rice with eggs, chocolate milk, or a smoothie with banana, protein powder, and a pinch of salt. Many St Kilda cafés near Acland Street and Fitzroy Street offer excellent recovery meal options.

Gender-Specific Considerations for Runners

Female Athletes

Women generally store slightly less glycogen per kg than men, so it's beneficial to begin carb-loading around 48 hours before the Wellness Run. Keep an eye on iron levels and total energy intake to support recovery and performance, especially in the lead-up to race day.

Male Athletes

Men typically lose more sodium through sweat, so aim for the higher end of the electrolyte range. They'll also require more total fluid overall due to higher body mass, though the same ml/kg guideline still applies.

Quick Reference Guide for Wellness Run Nutrition

Timing	Carbs (g/kg)	Protein (g/kg)	Fluids	Focus
48–24 h before	7–10	1.6–1.8	As needed	Glycogen loading
3–4 h before	2–4	0.3	5–7 ml/kg	Pre-race meal
During race	30–60 g/hr	*	400–750 ml/hr	Fuel + hydrate
After race	1–1.2 /hr	0.3	1.5 L/kg lost	Recovery

Get Race-Ready with The Hunt Performance St Kilda

Proper nutrition is just one piece of the puzzle when preparing for the Wellness Run. At The Hunt Performance in St Kilda, we offer personalised training programs, strength and conditioning, and sports performance coaching to help Bayside runners achieve their goals.

Whether you're a first-time 5 km participant or chasing a half marathon PB, our team can help you prepare with:

Individual running assessments
Customised training plans
Strength programming for injury prevention
Race-day strategy sessions
Nutrition guidance tailored to your needs

Final Word for St Kilda Runners

Fuel smart, hydrate early, and recover properly. Whether you're chasing a personal best or just aiming to finish strong at the Wellness Run, getting your nutrition right will help you perform your best and feel better doing it.

Ready to optimise your performance for race day? Contact The Hunt Performance in St Kilda to learn how we can help you prepare for the Wellness Run and achieve your running goals in Melbourne's Bayside area.

The Hunt Performance | St Kilda, Melbourne VIC | Performance Training & Sports Conditioning