All set for GraceKennedy 5K Education Run

It's two days before Sunday's third running of the GraceKennedy 5K Education Run, and race director Alfred 'Frano' Francis has issued some tips to keep participants on course on race day.

It is only a few days before race day so it is important to keep the body hydrated by drinking lots of water, keep nutrition levels high and get lots of rest. This is necessary for optimum performance.

Make sure you receive your assigned bib number prior to race day. You must have a bib number to participate in the 2011 Grace Kennedy Education 5K Run/Walk. The bib number is labelled with the participant's name and marked for the event entered - either the run or walk race. Competitors must wear the bib number assigned to them pinned to the front of their shirt. This bib must not be exchanged with any other participant.

On the morning of the race, participants must come powered to exercise! That means, before leaving home have a light carbohydrate, low-fat meal, such as toast, juice, and fruit. Reach the location by 6:30 a.m. for the invigorating warm-up exercises to get the sleep out of your eyes and to wake up the muscles for the task ahead.

Drink 8oz of water at least 20 minutes before the start of the event and take advantage of the water stations along the route, then replenish at the finish line.

Come ready to run and walk! Wear cool and comfortable clothing with good running or walking shoes. Caps or other head covering is a good idea. Do not wear headphones or expensive jewellery.

During the race, try not to bolt from the start too quickly. Take it easy, stay calm and avoid jostling.

Not to worry, if you can't make it to the finish line, hitch a ride with an ambulance and cheer the others along the route.

Most important, have fun, pretend you are a star and enjoy the cheers along the way; smile for the camera and make sure you invite your friends and family to witness your moment of fame.

The well-managed event, which is in its third year, will have refreshments, music and fun events at the end of the race and volunteer doctors and other medical personnel at hand to handle any emergencies.