Running News Daily

How to Run a Turkey Trot: Your Panic Training Guide

Whether you forgot to train or signed up at the last minute, we’ve got you covered with quick, effective training tips to get you ready for your Thanksgiving race

If a friend or family member just sent you a link to a turkey trot and you thought, Sure, why not? and signed up with less than a week to the big day, congrats! You’ve found a page with the perfect blend of last-minute race training desperation and can-do attitude.

The good news? Sheer willpower can propel you through a few miles of fun. The bad news? At this point, you can’t really train, per se. Let me bring in Erica Coviello, RRCA-certified running coach to explain. “Physiologically speaking, your body needs about 10 days to adapt to any kind of stress so you’d need more than that to influence performance,” she says.

You can, however, prepare. And we’re here to help.

Don’t Panic

First things first: don’t freak out. You can do this. “Turkey trots are distances that the average person should be able to complete, whether running, walking or a combination of the two,” Coviello says.

Most of these races will be between 3 and 6 miles, with a lengthy course cutoff time, meaning it’s totally doable. To be clear, we wouldn’t advise running a marathon or even a half marathon with no training. The risk of injury is too high. But a local turkey trot? As long as you walk or run within your fitness level, it’s safe and super fun to do.

Move a Little (Not a Lot)

If your last running mile was in high school P.E., get out and stretch those legs in the days leading up to the race. “Running a bit during that week before can build your confidence and help ‘train’ your mind, so why not give it a go?” Coviello says. “Done correctly, it can lead to less pain on race day. Correctly as in short, easy runs, maybe with some walking just to get time on your feet and muscle activation if you’re going from zero to 60.”

Try 20 to 30-minute run/walks. You’ll be able to find what cadence works for you at your current fitness level by trial and error. Try a 30-second run followed by a two-minute walk. Repeat the

The key is to not overdo it. Now is not the time to start running 5 miles at a time. Also inadvisable: sprints, timed miles, climbing the stairs to the Philadelphia Museum of Art. Keep your runs joyful and easy, not intense. If you’re unsure what “easy” means, you can judge it by your heart rate, staying below 60 to 70 percent of your max, or by the talk test. (I.e. can you hold a conversation while running with ease?)

“Running too much, too fast, too soon, almost always results in injury or burnout and can lead to a rough race day or poor recovery,” Coviello says.

Last-Minute Turkey Trot Training Pans

Before we go through the “training plans” let me hit you with some tough love. Where have you been for the last three months, dude? If you came here 12 weeks ago to get a real training plan, we’d have you on your way to gravy-covered Thanksgiving race glory. OK, end rant. Just promise me you’ll train for real next year.

Training Plan Length: One Week Level: Mild Panic

Let’s focus on making it to the finish line with all your muscles (and dignity) intact.

Training Plan Length: Three Days Level: Acute Anxiety

You just looked at the calendar and realized you’re racing in three days. Big yikes. You’ve got time for a vibes-based taper.

Training Plan Length: One Day Level: Advanced Chaos

If you just noticed that Thanksgiving is tomorrow and you’re racing in 12 hours, it’s…fine. Maybe it’s a day to drink more water and less Diet Coke. Move your body a little. Find (or buy) some running shoes.

Make Better Choices

During the holidays, it’s so easy to forget the simple steps that help you feel less like a garbage pile. You don’t need a massive diet overhaul to run a turkey trot, but choosing nourishing foods will help you feel better while you’re out there.

(11/23/2024) Views: 147 ⚡AMP