So, You Signed Up for a Turkey Trot — Now What?
Thanksgiving day races, known as Turkey Trots, are popular events for families and friends to run together. (Photo: Mindy Schauer/ZUMA Press/Corbis)
A Turkey Trot seemed like a good idea at the time. Your triathlete aunt said it would make for good family bonding. It would motivate you to train before the holidays. You could even wear a costume!
And now, a day before the race, it hits you: Oh, you actually have to run this thing.
“Thanksgiving is the most popular running day of the year, by far,” says exercise physiologist Tom Holland, author of Swim, Bike, Run, Eat. “A lot of these races are very crowded, so beginners, don’t worry about your time — just focus on finishing.”
If you’re nervous about running a race this weekend that you haven’t prepared for much (or at all), don’t worry. And definitely don’t decide to skip it and sleep in. Follow these expert tips, and you’ll kick off the holiday season with a memorable — and active! — start.
1. Avoid overheating
Even for experienced runners, dressing for fall weather is an art form. “I see a lot of people overdressing during Turkey Trots,” Holland says.
Unless you plan on walking the whole time (which is totally acceptable), plan on dressing for weather that’s about 20 degrees warmer than the actual temperature outside. That is, if it’s 40 degrees outdoors, dress as if it’s 60 degrees, says Jennifer Harrison, a USAT Level 2 certified triathlon coach.
“If you step outside and you’re a tiny bit cold, that’s right, because you’re going to warm up,” Holland says. If in doubt, wear an extra-long-sleeved tee or lightweight jacket that you can tie around your waist. And don’t forget gloves if it’s chilly.
2. Eat your normal breakfast
For a three- to five-mile race, there’s no reason to carb load before you run. Simply eat your typical breakfast, Holland says. Since your body is used to that food, it shouldn’t upset your tummy before you run.
Aim to consume about 200 to 300 calories for breakfast, Harrison says. And to give your body time to digest, eat about one to two hours before the race’s start time.
Related: It’s Okay to Overindulge On Thanksgiving and Here’s Why
3. Arrive earlier than you think you should
Before the race begins, you’ll need to find parking, pick up your bib and race packet, wait in line for the portable toilets, warm up, and walk to the starting line. Some Turkey Trots can draw thousands of runners, so give yourself plenty of time.
Harrison recommends getting to the race about an hour before it starts: “That way, you’re not rushed or stressed, and you don’t get to the start line all frazzled,” she says.
4. Warm up
Jog or briskly walk for about 10 to 15 minutes to warm up before the race. You might feel tempted to skip this step if you’re not used to running longer distances. Don’t.
“[If you don’t warm up], your body will say, ‘Nope, I’m not ready to go hard,’ and it will slow you down in order to get more oxygen to your muscles,” Harrison says.
Related: The 2-Minute Warm-Up You Can’t Miss
5. Know your place in the pack
In any race, the fastest runners line up closest to the start line, with slower runners gathering behind them. This allows the speed demons to blast off without having to navigate around slower runners. “If you aren’t competing, starting in the front will not only upset a lot of people, it could get you trampled,” says Linzie Starr, an experienced distance runner and blogger at SharpEndurance.com.
If you plan on walking the race, or doing a combination of jogging and walking, head toward the back of the crowd. “You don’t want to get swept up in the craziness and have the faster runners behind you — that’s just a stressor you don’t need,” Holland says.
6. Walk if you need to
There’s no rule that says you have to run the entire time. “When you need to walk, walk; when you feel like you can run again, run,” Holland says. “Just cover the distance.”
Another option is to strategically plan out your walking breaks. Harrison suggests jogging for five minutes, walking for 30 seconds to one minute, and repeating this throughout the race.
7. Have fun!
Turkey Trots are almost always low-key events that draw a diverse crowd just looking to have a good time. Don’t psych yourself out!
Sharp tells Yahoo Health: “If it’s your first race, you are setting a PR (personal record) just by finishing, so that is something to be celebrated! Running is about community and coming together.”
Read This Next: What’s Happening In Your Body When You Eat Thanksgiving Dinner
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