Huffing for the Stuffing – Prepping for the Turkey Trot
Posted November 6, 2023
Sean Duggan, PT, DPT, MTC, OCS, is a Doctor of Physical Therapy at BreakThrough Physical Therapy, a member of the Confluent Health Family
Thanksgiving is fast approaching, and that means it’s time to prepare for your local Turkey Trot! If you’re new to the Turkey Trot scene, it’s a festive 5k race (3.1 miles) held on Thanksgiving morning, often featuring both running and walking options. It’s the ideal event for the whole family, complete with creative costumes like tutus and turkey hats. In this blog, we’ll guide you through the month-long preparation leading up to the race and offer tips for a successful race-day warm-up. Throughout your training, remember to embrace the spirit of Thanksgiving!
Month-Long Preparation
When gearing up for any race, it’s crucial not to push yourself too hard too quickly. Overtraining can lead to injuries and burnout, which can take the joy out of your journey. There are various training plans out there to help you become 5k ready by Thanksgiving. However, the training program we have for you below was created by Sean Duggan, PT, DPT, MTC, OCS, a Doctor of Physical Therapy. Sean recommends this training plan for any level of runner looking to be trot ready by Thanksgiving. Before you begin, ensure you have suitable footwear and allocate time for proper warm-ups and cool-downs.
Sean also recommends this set of exercises to kickstart your 5k training. Watch his video for guidance on turkey lunges, turkey carries, forward skips, and open and close gates. In the video, Sean explains the benefits of the exercises and how they will boost your race-day performance.
Listen to Your Body
Most 5k training programs include rest days, and these are absolutely essential. Failing to rest properly can lead to exhaustion, hindering your peak performance. Regardless of your training plan, always pay attention to what your body is telling you. Don’t hesitate to take a rest day, even if it’s not on the plan. Flexibility in your training is perfectly fine. Remember, recovery and injury prevention are just as important as the actual training. Allocate 15 minutes both before and after your run for stretching.
Race Day Warm-Up
Turkey Trot races typically kick off between 8-9:30 am, so it’s an early start. Begin your race day preparation with proper hydration and a nutritious breakfast, such as a protein bar or overnight oats. Wake up early enough to knock out a few warmup exercises before driving to the race site. Finally, check the weather to ensure you’re dressed correctly.
Dress for Success
Your race attire is a crucial component of your Turkey Trot experience. Depending on your location, it might be chilly in the morning, so layer up. Keep in mind that you can always shed layers as you warm up during the race. To add a fun twist to your race day outfit, consider donning a festive tutu, a turkey hat, or quirky sunglasses. For an extra dose of excitement, coordinate your outfits with your fellow trotters.
Conclusion
Whether you’re a dedicated runner or a once-a-year trotter, preparing for the Turkey Trot doesn’t have to be daunting. With a multitude of running guides available, you can easily find one that suits your needs. If you’re uncertain, don’t hesitate to reach out to a physical therapist who can help you design a running plan that includes injury prevention exercises. Now, get ready for a fantastic Turkey Trot and enjoy the Thanksgiving spirit as you race to the finish line. Happy Trotting!
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