Are You Ready for the Turkey Trot?
Every Thanksgiving many of us participate in the yearly Turkey Trot, celebrating Thanksgiving and bringing local communities together. Most Turkey Trots are generally between 2k to 10k. Whether you’re a seasoned runner or just running for the season, we’ve put together some tips to help you get through yours this week.
Stick to Your Pace
Turkey Trots attract a wide range of people from walkers to sprinters. Maintain your own pace throughout, even if tempted by the excitement of the day. It’s ok to split your time between walking and running. It’s also ok to start the race slow until you get to a comfortable pace. It’s all about enjoying yourself and not worrying about finishing the fastest.
Check the Weather
Early fall mornings can be chilly. Dress in layers. Moisture wicking fabrics are great for keeping you feeling dry despite the exercise. If you’re dressing in festive Thanksgiving themed gear, make sure the clothes are comfortable enough to let you move freely and won’t cause chaffing. There are anti-chaffing sticks on the market if this is a concern for you.
Hydrate
Whether you’re running 2k or 10 miles, hydrate and fuel up beforehand. Have a light meal at least an hour before the race with food that is easy to digest. Bananas or oatmeal are great options for morning runs. Avoid spicy food and alcohol the night before. This added on top of any running jitters may cause your digestive system to become upset and could cause abdominal discomfort.
Warm Up
It’s never a good idea to start exercising with cold muscles. A warm up improves blood flow to muscles and can prevent injuries and improve performance. It can be as short as 5-10 mins.
Dynamic stretching for the body includes:
- Lunges
- High knees
- Leg swings
- Arm circles
Post-Race Plan
Take some time after the race to cool down and stretch. This will help reduce muscle soreness and tightness. Walk around for a few minutes and let your heart rate and breathing rate return to normal. Stretch your legs and have a light snack. Don’t forget to hydrate after the race. Dehydration can cause muscle or joint discomfort.
New To Running?
If you’re reading this and new into running but interested in exploring this hobby, its important to keep these things in mind when beginning a run program.
Start with Walk-Run Intervals
If you’re new to running, it’s essential to ease into it. Begin with a walk-run routine, where you alternate between walking and running. For example, start with 30 seconds of running followed by 1-2 minutes of walking, then gradually increase the running intervals as your fitness improves. This method reduces the strain on your body while still building endurance and helping you avoid burnout or injury.
Invest in Proper Footwear
Wearing the right shoes can make a significant difference in comfort and injury prevention. Head to a running specialty store to get fitted for shoes that suit your foot type and gait. Proper running shoes help absorb impact, provide support, and reduce the risk of common injuries like shin splints or plantar fasciitis. Avoid using old or worn-out shoes, as they lose their cushioning and can lead to discomfort and injuries.
Listen to Your Body
It’s easy to get excited and push yourself too hard when you’re starting out, but rest and recovery are crucial. Pay attention to any aches or pains, especially if they feel unusual or sharp, and don’t hesitate to take a break. Overdoing it too soon can lead to injury or burnout. Give yourself adequate recovery time between runs—aim for 2-3 days a week of running, allowing your muscles and joints to adapt to the new routine.
Balance Your Workouts
Balance running with biking, swimming or other cardio exercises. This improves the versatility of your muscles and prevents overuse injuries. Include other muscle groups in weight training. Don’t just focus on quads, hamstrings and calf muscles.
Here to Help!
We frequently work with runners dealing with running injuries including overuse injuries. Overuse injuries occur due to the repetitive nature of running. The repetitive stress may lead to inflammation and pain within the body.
Top Five Repetitive Injuries Seen in the Clinic
- Patellar Tendinitis
- IT Band Syndrome
- Shin Splints
- Achilles Tendinitis
- Stress Fractures
Tips to Avoid Injury Include
- Gradually increase mileage
- Incorporate Cross Training and Rest Days
- Focus on Strengthening and Flexibility
We see our patients for up to one hour in a private treatment room. Our therapists have over 20 years of experience working with patients. Our focus is to find the root cause of your injury, helping you recover from symptoms and preventing them from reoccurring.
