Hint: HYDRATION, STRETCHING, WHAT TO WEAR...!

HYDRATION: Yes, we need water before, during, and after our runs, walks or rolls...

Make it a rule of thumb to stay hydrated throughout the day. As a 5K (3.1 miles) is a relatively short distance, the following are good rules of thumbs. Be hydrated before you go out and drink 5 ounces of water every 10 to 15 minutes.

STRETCHING: It's an excellent habit to gently stretch before you roll, walk, or run and VERY important to stretch afterward.

• Do an internet search "Stretches for Runners" these sites (with diagrams) will give you enough information whatever your 5K discipline.
• ROLLERS: Arms, back, torso, shoulders.
• RUNNERS/WALKERS: Calves, thighs (quads), hamstrings, hip flexors, lower back.

Slow stretches after each session (5-6 minutes) will, when combined with good hydrations habits, help keep you fit.

WHAT TO WEAR:

• Dress for the temperature and humidity.
• Wear comfortable tops, shorts/pants, and, most importantly, SHOES (walkers/runners).
• Brand new shoes will need a breaking-in period.
• A hat is almost always suggested if it's a sunny day.

Come back for more tips to prepare yourself for the Reeve Run & Roll virtual 5k on October 17. Your participation and support are critical to helping deliver effective treatments and advancing groundbreaking science toward cures -- and giving millions of people hope. Register yourself or a team today.

See you at the finish line.