Turkey Trot Tips
Are you Turkey Trotting? Here’s a warm up and a few suggestions.
Happy Thanksgiving, Run R2Peeps!
I hope your year has been full of all kinds of things to be thankful for! Today we’re diving into the hotly debated topic among America’s families of Turkey Trotting. To Turkey Trot or not? While I’m not here to convince you one way or another (although if you’re reading this post you’re probably already planning to do some type of activity!) I will be sharing a few tips as to how to make it as enjoyable as possible for both those avid runners and those who participate less frequently.
If your Thanksgiving looks anything like mine you may find yourself overly full around 4 o’clock wondering why Detroit Lions fans continue to engage in the self-detrimental Thanksgiving day tradition of watching their team brutally lose on national TV while contemplating that second piece of pie (although this year looks a bit different up in Michigan!). I’m always thankful that I decided to get a little movement in earlier in the day to make up for my glutinous performance in the afternoon. These tips are meant to help you enjoy the day and help keep you from adding a bag of ice to a newly strained hamstring or calf as part of your holiday.
Tip 1: Do some kind of warm up!
Whether you’ve been unwillfully dragged to participate in the Turkey trot, are a regular runner, or are just there to get some steps in and spend time with family, I encourage you to go through some type of basic dynamic warm up to ensure you’re ready to cover that 3.1 miles.
A well structured warm up will take you 5-10 minutes, will raise your heart rate and body temperature, prepare key muscles related to running, and will utilize movements specific to running. Some of the key movements to include will target the hip, thigh, and calf muscles. These movements will include dynamic stretches, strength tasks, and low grade plyometrics (jumping movements).
Check the video below for more information and a few examples of what to include in a dynamic warm-up!
Tip 2: Dress for the Weather
If you do get a seasonably chilly morning a common mistake is to overdress for your run. This will leave you far too warm during your race and cause it to be much less enjoyable. Some consequences of this may include your heart rate increasing disproportionately to your effort or pace as your core body temperature rises or becoming more fatigued quicker than normal. This may not be as big an issue if you’re just going out for a casual 5k or walk, but can be a limiting factor if you’re looking to push the pace.
Generally speaking, layering is a good idea. Layer with a few lighter items of clothing and consider a hat and gloves if the temperature gets closer to freezing. It’s okay to be a little cold (temperature-wise) during your warm up and the first half mile or so. I promise you’ll warm up as you get into the race!
Tip 3: Remember why you’re doing it!
Oftentimes Turkey Trots are simply a way to spend a little time with family and friends, get some good movement in before the festivities, occasionally benefit some sort of charity, or maybe even start some new habits. Don’t put too much pressure on yourself or stress over your result. Count it as a win and enjoy your Thanksgiving!
So whether you and your family and friends decide to participate in a Turkey Trot or not, I hope you found these tips helpful. Take the time to complete a warm up, dress appropriately, and remember why you’re there! I hope your Thanksgiving is a memorable one and you enjoy the time spent with family and friends.
-Keep running strong, and Happy Thanksgiving!, Dr. Greg.
Looking for more guides, templates, and support along your Running Journey? Check out and work with Dr. Greg on our online platform, R2P+ . Get Started Now!
Dr. Greg Ellis PT, DPT, CSCS
Performance Physical Therapist
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