Published: October 28, 2012
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Before you hit the table for a Thanksgiving feast, why not hit the pavement for a few miles? While some spend the wee hours of Thanksgiving morning basting turkeys and making mashed potatoes, other spend those hours preparing to devour that feast by completing a “Turkey Trot” or similar holiday morning race!
Susan Weidman, physical therapist at ATI Bensalem, is running a Turkey Trot in Philadelphia this year and stopped by to share some tips every trotter needs to know.
“Turkey Trot races are great family events,” Susan says. “It’s important to be prepared and know what to expect come race day.”
- First-time trotters: If you are a first time trotter, Susan suggests that you start in a corral or with others who have a similar pace to avoid starting off the race too fast. In addition, she suggested that beginning runners who aren’t ready to run a full race consider alternating between walking and jogging to remain safe and active. (For example, jog ¼ mile and then walk ¼ mile or jog for 1 minute and walk for 1 minute.)
- Warm-up: A warm-up is always important, but especially when running during the winter in colder temperatures, says Susan. She suggests staying inside (or in your car) as long as possible before the race and then taking five to ten minutes to complete a dynamic warm-up, which could include marching in place, brisk walking, or light jogging, to raise your body temperature and loosen muscles.
- Dress: Susan’s advice is simple: dress in layers! She suggests wearing moisture-wicking clothing (not cotton), running tights, and a windproof top layer if it’s windy/wet. She also recommended bringing a “throwaway” shirt/pants to wear over top of your gear if you’ll be outside for a long period of time before your race.
- Cover up: Since up to 40% of heat is lost through your head and neck, Susan suggests wearing a baklava, hat, or earband to keep heat in and prevent frostbite. In addition, it’s important to wear gloves to keep your hands warm initially and then shed them later if you get warm.
- Cool-down: After finishing your race, Susan recommends doing a few static stretches, such as calf, IT band, hamstring, and quad stretches. Hold each stretch for 30 seconds and complete four times.
- Hydration: Even though it’s cold, it’s still important to stay properly hydrated, Susan says. She suggested drinking two cups of water within the two hours prior to the race, 5-10 ounces of water throughout the race, and another cup or two of water after races. Because it is a short distance, racers likely do not need the extra electrolytes found in sports drinks to properly rehydrate.
So if you are going to dash before you devour this year, be sure to follow Susan’s tips. Happy Thanksgiving!