To succeed in a 10 km race, scrupulously maintain your preparation habits (nutrition, hydration) without attempting to overload your body, and perform a standard active warm-up of 10 to 15 minutes.

noli's read

This recommendation to stick to one's routine is scientifically very solid for optimizing performance and reducing pre-competition anxiety. Regarding nutrition, the guidelines of the American College of Sports Medicine (consensus by Thomas et al., 2016) confirm that carbohydrate loading is unnecessary for efforts of less than 90 minutes, with a habitual moderate meal a few hours prior being more than sufficient. Eating in excess could even risk causing digestive discomfort during the race. For the warm-up, a meta-analysis by Fradkin et al. (2010) demonstrates that an active protocol (light jogging and dynamic stretching) improves physical performance in the vast majority of cases. Finally, the advice on regular hydration without excess aligns with sports medicine consensus to avoid hyperhydration. All of these recommendations are therefore perfectly validated by exercise science.

the sources

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