How to Fuel for the Lincoln 10K: Your Complete Nutrition Guide

With the Lincoln 10K approaching, most runners focus heavily on their training plan, but what you do nutritionally in the days leading up to the race and on the day itself is just as important. If you want to perform at your best, feel strong throughout, and avoid hitting a wall, you need to fuel properly. Let's break it down.

1. Carbs Are Your Best Friend

Carbohydrates are your body's primary fuel source during endurance exercise. When you run, your body relies on glycogen, which is stored carbohydrate in your muscles and liver. The problem is glycogen stores are limited. Research shows that higher carbohydrate availability improves endurance performance, delays fatigue, and allows you to maintain a higher intensity for longer. What to do: • Increase carbohydrate intake 2–3 days before the race

• Aim for around 5–7g of carbs per kg of bodyweight per day. Focus on easy to digest sources:

• Rice
• Pasta
• Potatoes
• Oats
• Bagels
• Fruit

This isn't about overeating, it's about strategically topping up your fuel tank.

2. Don't Neglect Hydration

Even a small drop in hydration levels can negatively impact performance. Studies show that losing as little as 2 percent of body weight through dehydration can reduce endurance performance significantly. In the days before:

• Drink consistently throughout the day
• Aim for pale yellow urine as a guide

On race morning:

• 400 to 600ml of water 2–3 hours before the start
• Small sips closer to the race if needed

Adding electrolytes can also help maintain fluid balance and prevent cramping, especially if you are a heavier sweater.

3. Race Morning Nutrition

Your pre race meal should be

• High in carbs • Low in fat and fibre
• Easy to digest Eat 2–3 hours before the race Examples
• Porridge with banana and honey
• Bagel with jam
• Toast with peanut butter and banana

This tops up liver glycogen levels after your overnight fast and ensures you are starting the race fuelled.

4. Should You Use Gels for a 10K

A 10K is right on the edge where fuelling during the race can be beneficial, especially if you are pushing for a PB. Sports nutrition guidelines suggest carbohydrate intake during exercise can improve performance even in events lasting around 45 to 75 minutes.

Option:

• 1 gel just before or around halfway through the race

This provides a quick source of glucose, helping maintain blood sugar levels and delaying fatigue.

Important:

• Only use gels you have tried in training
• Never experiment on race day

5. Caffeine: A Legal Performance Boost

Caffeine is one of the most researched and proven performance enhancers. It works by

• Reducing perceived effort

• Increasing alertness

• Improving endurance output

Effective dose:

• Around 3 to 6mg per kg of bodyweight

This could be:

• A strong coffee 45 to 60 minutes before
• Or a caffeinated gel Again, trial this in training first.

6. The Final 24 Hours

The day before your race should be simple and controlled

• Stick to familiar foods
• Prioritise carbohydrates
• Avoid excessive fibre or heavy, fatty meals
• Stay well hydrated Think nothing new, nothing risky

7. Post Race Recovery

Your recovery starts immediately after you cross the finish line. To maximise recovery

• Consume carbs and protein within 60 minutes
• Aim for roughly a 3 to 1 carb to protein ratio

Example:

• Chocolate milk
• Protein shake and banana
• Chicken and rice meal (Nandos 😋)

This helps:

• Replenish glycogen stores
• Repair muscle tissue
• Reduce soreness

Final Thoughts

The Lincoln 10K is not just a test of your fitness, it is a test of how well you prepare. You can have the perfect training block, but without proper fuelling, you will never get the most out of your body on race day. Keep it simple:

• Fuel with carbs
• Stay hydrated
• Practice your strategy
• Do not try anything new on race day

Get this right and you will give yourself the best possible chance of running your strongest race yet.