Turkey Trot Tips
It's no wonder Thanksgiving is one of the most popular days of the year for running a 5K. Turkey Trot is an opportunity to have a fun family experience while also balancing your holiday feasting with physical activity.
The Goldsboro Family YMCA Turkey Trot supports the Change for Children program at Goldsboro YMCA, offering a morning filled with fun and prizes for all who participate.
Whether it's your first time lacing up or you're a seasoned runner, you can follow our Wayne UNC Health Care Rehabilitation & Therapy team's tips to run your best race:
- Stretch before and after the race.
- Stretching decreases the risk of injury during and after the race.
- Take part in an active warm-up.
- Complete various activities such as jogging, high knees, butt kicks, leg kicks, etc. to ensure that your muscles are warmed up and ready for the big race.
- Hydrate before, during and after exercise.
- Before Exercise:
- Drink 17-20 ounces of water or sports drink 2-3 hours before exercise
- Drink an additional 7-10 ounces of water or sports drink 10-20 minutes before exercise
- During Exercise:
- Drink early
- As a general guide, drink 7-10 ounces of water or sports drink every 10-20 minutes.
- Do not wait until thirsty; to maintain hydration, need to drink beyond thirst.
- After Exercise:
- Drink enough fluids to replace any weight loss within two hours of completion of activity.
- For each pound of weight loss, drink 20-24 ounces of a sports drink.
- Be familiar with the course prior to running.
- Running a race on an unfamiliar course may result in unfamiliar obstacles and barriers that could lead to injury.
- Dress in layers.
- It may be cold at the beginning of the race and you want to be sure that you are warm prior to beginning.
- Wear good running shoes.
- Most turkey trots are on pavement and the constant beating on the pavement could result in injury if you are not wearing the proper footwear.
