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Tips for New Runners: Just In Time for a Turkey Trot

posted: 11/07/16
by: Amanda Mushro
Turkey running for the turkey trot
iStock

As we all get ready to eat way too much turkey and mashed potatoes for Thanksgiving dinner, people across the country will be busy Thanksgiving morning taking part in local Turkey Trots races. Even if you aren't a runner right now, it's not too late to get yourself ready to run in your local Turkey Trot. You just need a plan that starts now! And just think of all the calories you'll burn running so you can eat that second or third piece of pumpkin pie.

Motivate Yourself by Signing Up- It's one thing to say you want to run in a Turkey Trot, but if you take the initiative to sign up for the race, it's giving you're a goal and motivation to actually do it. Plus a lot of these races fill up pretty quickly. Ask a friend or family member to run with you.

Dust off Those Running Shoes- Start with workouts where you do a run/walk combo. No runner, experienced or new, can hit the pavement at full speed. Walking and running during your workouts will allow you to build up strength, speed and endurance. So depending on your fitness level, try alternating 30 seconds of running with 30 seconds of walking. If it's too difficult, add in more walking. If it's too easy, add more running. Try the run/walk combo for a 25-30 minutes at least three times a week.

Don't Focus on Distance- Don't worry about distance at first. Each day that you lace up your shoes and hit the treadmill or the pavement, focus on how you feel. Can run more? Can you run longer? Journaling and logging your workouts either on an app or in a notebook, will help you track your progress.

Pick One Day for a Longer Run- Choose one day for each week where you'll try to run for a longer distance. This could be just a mile or even longer if you feel like you can keep going. These longer days will help you build up your endurance for race day.

Try Something Other Than Running- If you're running at least three days a week, try to fit in day a week where workout but you aren't' running. Try a yoga class or strength training are great options.