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.

The post Tips For Nailing Your Turkey Trot appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.

Turkey Trot Injury Avoidance

So whether you’re pounding the pavement tomorrow or you’re simply trying to squeeze in one more outdoor run before winter settles in, here are some tips to keep in mind to avoid an injury.

1. Stretch – Stretching is important before any run, but it takes on a whole new level of importance when the weather is cold. When temperatures drop, it takes longer for your muscles to transition to an active state, so if you just jump into a run, you’re more likely to pull a muscle or strain something along the way. Get loose before you start your run, and stretching after your run can also help keep your muscles from stiffening up when activity halts.

2. Stay Warm – Another way to help keep your muscles performing optimally is by keeping your body warm. If you’re not dressed for the conditions, your circulation isn’t going to be ideal, and that can lead to fatigue-related injuries or problems due to numbness in your extremities. Pack plenty of layers, because you can always take them off, and invest in some moisture wicking gear if it’s going to be wet.

3. Mind Your Shoe Tread – Tread is important for gripping the pavement, and while it’s not going to do a whole lot on a patch of ice, there are some shoes that are designed to provide a better grip when running in less than ideal conditions. If you’re running in the same shoes you ran in all summer, you’re putting your ankles and feet at risk. Consider investing in a cold weather running shoe that is prepared for the elements.

4. Night Before Prep – Even if you’re only running a 5K, take the night before seriously. Eat a healthy dinner, avoid alcohol, and get to bed at a decent time. Take the run seriously, and that means making good decisions the night before the race.

5. Pack Extra Socks – Whether it’s going to be cold and wet, or your feet tend to sweat when you run, it’s a good idea to have an extra pair of socks on hand. Wet socks can cause shearing and the formation of blisters and sores. Even if you only plan on switching into them after the race, have them handy to help protect your feet!

The post Avoiding Foot and Ankle Injuries During Your Turkey Trot appeared first on Lance Silverman, MD - Orthopedic Foot & Ankle Surgeon.