Get up, get moving, and get race-ready with these tips from Ocean Drive 5K Run sponsor and fitness experts, Crunch Fitness.

Gear up
Bet you didn’t know it, but the right shoes can make all the difference on race day. A quality shoe will provide the proper cushioning and support, as well as comfort. If you’re walking, get a sturdy shoe with lots of cushioning in the heel. For running, you’ll want a lighter-weight shoe with good shock absorption and motion control.

Water, water, everywhere
Be sure to keep the fluids flowing the entire day of the race to stay hydrated and help your body stay cool. A general rule is to drink water or an electrolyte replacement drink about every hour.

You are what you eat
The old saying is true so pay attention to what you put in your body before the race and definitely don’t attempt to go running on empty. You’ll need carbohydrates as well as protein and good fats to get your energy going. But be sure to steer clear of things that may upset your stomach, like greasy or heavy foods. A good breakfast might include oatmeal, toast with peanut butter, or egg-white on whole-wheat bread.

Stand up straight, now!
Maintain good upright posture with your abdominal muscles pulled in and shoulders down. While you’re walking or running, keep your head up and make sure your foot strikes the ground heel to toe.

Runners’ Prep
If you’re training to run the full 5K, create a plan. Try three regular walking/running days with a day of rest in between, and at least one distance day that you can work up to. For example: Regular runs on Mon/Wed/Fri. and a long run on Sunday. Be sure to plan rest days between each training day; this gives your muscles a chance to recover and rebuild. As with any exercise routine, don’t jump in cold. To prevent injury and strains, every workout should start with a warm-up and light stretch. On race day, join Crunch Fitness instructors as they get everyone moving to kick-start the day with a pre-race warm-up and stretch.

Post Race
After the race ends, you should remember the three “R’s”. The first is relax. Start your cool down with a good stretch for five to ten minutes to relax muscles. The second is re-hydrate. Remember to replace fluids lost through perspiration by drinking lots of fluids after the race. Lastly, refuel with a healthy snack, like a banana or granola bar. Your body has worked hard, reward it with the energy it needs to keep going.