Turkey Trot Prep: Simple Beginners Tips to Get Started

With the Autumn harvest in full swing, Thanksgiving Day festivities are right around the corner. Most people look forward to indulging a little extra in a hearty meal and taking a sample of each pie from the dessert table. A good way to prepare for the extra calories is to prioritize regular exercise in your weekly routine.   One popular incentive for moving a little extra is preparing your body for a Thanksgiving Turkey Trot. If you’re looking to complete a 5k run/walk on Thanksgiving Day, follow these simple beginner tips. Start now so you’ll be ready to race in exactly 8 weeks!  

1. Couch to 5K

Don’t jump right into it. Your body needs time to prepare for a 5k. This is especially important if you are mostly sedentary or are not experienced with running or walking. You want to ensure a gradual build-up to being able to complete the race so you can complete the race without huffing and puffing, or worse, injuring yourself.    

There are plenty of examples online of beginner training plans that can help you gradually build up to the 3.1 miles of a 5k, —search terms like “beginner 5k” or follow the popular “Couch to 5k” training plan. No matter how you do it, start slow and in a matter of weeks, you’ll be impressed by your gradual progress.   

2. Check-In With Your Doctor

If you have any pre-existing medical conditions, it is important to check in with your doctor before beginning any new high-intensity cardio workouts like running. This is especially true if you have a heart issue, as this could indicate that jogging may not be appropriate for you.   

*Always consult your healthcare provider before starting a new exercise routine.   

3. Proper Footwear is Key

If you’re embarking on a new running journey, wear the proper footwear. Remember the interior support and cushion of your shoe runs out every 400 miles or so of use. Don’t trust the old pair of sneakers in the back of your closet to provide you with the proper support needed for training.   

4. Mix it Up

While running and walking training, incorporate other forms of training and rest days throughout. You may stop progressing if you don’t. Mix in biking, swimming, yoga, and stretching only days. A full day of no running will be just as important as the running days.   

5. Build Muscle

Strong muscles are key to tolerating running for long periods. Strengthening your core muscles will be very important to helping your whole body move. Strengthening your legs will also help build the key running muscles. Make sure you are training your muscles outside of running to build an overall strong physique.   

6. Fuel Up

Spending a lot of energy running, your body will need a lot of energy. Make sure you’re properly fueling your body with what it needs. Complex carbs, pasta, lean proteins, fruit, and vegetables will help you build a healthy eating routine and feel your best. If you’re looking for a place to start with a healthy diet, the US Department of Health and Human Services website has excellent guidance on building a strong eating pattern.  

And remember to stay hydrated. With hydration during your 5K training, aim to drink one-half of your body weight in ounces of water each day.  

If you are hoping to run a 5k, but pain from an orthopedic condition or injury is holding you back, contact the orthopedic specialists at Orthopaedic Hospital of Wisconsin to get you back to feeling your best.  

Go to www.ohow.com/request-an-appointment/ or call (414) 961-6800.