To prepare for a 10K, maintain your usual routine (nutrition, warm-up) without any major changes, avoid excess hydration or food intake, and manage your stress to enjoy the race.

noli's read

This advice is based on the principle of 'nothing new on race day,' a golden rule in sports physiology validated by practice (expert opinion in sports nutrition). Avoiding dietary changes helps prevent digestive issues, which are common during intensive exercise (observational studies in running). Regarding hydration, current recommendations from the American College of Sports Medicine (ACSM) confirm that one should drink according to thirst rather than over-hydrating, which reduces the risk of hyponatremia. The recommended warm-up (light jogging + drills) conforms to standard protocols for preparing the neuromuscular system for exertion (meta-analysis on dynamic warm-ups). Finally, the importance of mindset and stress management is widely supported by sports psychology, which demonstrates a link between emotional state and perceived performance. The approach is pragmatic and consistent with best practices in sports.

the sources

No named source held this one up — that absence is part of the verdict.