Are you one of the many people who like to run a race before you sit down with your family on Thanksgiving? Are you taking part in Roswell’s Running of the Turkeys 5K this year? If so, we want to share some tips to help you ace your race and ensure you aren’t too sore when you sit down for your Thanksgiving meal later that day. Below, we share some tips for knocking your Turkey Trot out of the park.
The Keys To A Successful Turkey Trot
Running a 5K/10K race is a wonderful way to start the Thanksgiving festivities, and for many it is a family affair. It’s too late to really give you any training tips that will help you tomorrow, but we can still pass on some sage advice so that the run goes as smoothly as possible. Here’s what we recommend:
1. Get A Good Night’s Sleep – Tomorrow is a big day for a number of reasons, so get a good night’s sleep. It can be tempting to stay up late if you have family in town or friends are back home for Thanksgiving, but don’t stay out until the wee hours of the night when you have a race early the next morning. Give your body a leg up by ensuring it has a good night of sleep before race day.
2. Get To The Grounds Early – Get to the racing grounds with plenty of time to spare. There’s a good chance that parking won’t be the easiest, and you’ll need to walk a bit to get to the starting area. Give yourself plenty of time so that you’re not rushing to the starting line, especially if you need to pick up your racing packet or meet others prior to the start of the race.
3. Stretch – Take at least five minutes to stretch your body, particularly your hips, legs and ankles. Gentle stretching can help these soft tissues transition from an inactive to an active state, in turn preparing them for the stress that’s about to come. This also helps to reduce your risk of muscle strains during the race.
4. Stay Hydrated – Although a Turkey Trot likely won’t be as hot as some summer races, you’ll still lose fluids during the race, so you’ll want to ensure you stay plenty hydrated leading up to the race and while you’re running. Staying hydrated helps you avoid muscle cramps that can impact your run.
5. Compete With Yourself, Not Others – It can be easy to start a race and end up running faster than anticipated in the beginning because you’re trying not to fall behind other runners or you’re excited to be part of a large group running together. You don’t need to impress anybody but yourself, so make it a point to compete with your own goals and not with other runners. If you want to set a PR or break a specific time, go for it, but don’t let the speed of other runners throw you off your game or pull your focus away from the goals you set for yourself.
6. Stay Active Afterwards – Finally, as much as you may want to sit on the couch and eat turkey after the race is complete, make it a point to stay active the rest of the day. Being upright and moving around will help your muscles recover more easily, and it will also help ensure your body can circulate blood to areas that need it most. You don’t need to go play tackle football with the family after lunch, but don’t just sit on the couch for hours eating pumpkin pie. Keep moving to help relieve muscle tension and boost your circulation.
We can help you overcome any injuries that you suffer during your race, and we can help you treat chronic injuries that are keeping you from taking on bigger race challenges. For more information, reach out to Dr. Silverman by filling out this contact form.