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Texas Orthopedics, Sports & Rehabilitation Associates

Monday, November 21, 2016

Tips for a Turkey Trot

"Turkey Trots" and other holiday fun-runs are popular at this time of year. They are a great way to get a little exercise and spend time with family and friends before digging into piles of stuffing and a plate full of pie.
Fun-run events are typically shorter in distance than full or even half-marathons, usually a 5K to 10K, and they are designed for a variety of participants who run at all levels.
Whether you are a regular runner, or just hoofing it for fun, these six tips will help you hit your stride on race day:
1. Do a little reconnaissance.
Check out the track or trail before the even so that you know the terrain (up hills or down), and the route. Be sure to know where the race starts and ends too so you can share that with family and friends who are meeting you there.
2. Fuel up, and dress up.
Get a good meal the night before, and the morning of your run. A healthy mix of proteins and carbohydrates will keep you going, along with plenty of water to stay hydrated.
Dress appropriately for the weather. Although we still are having sunny, mild days here in Central Texas, the mornings can be chilly. So, dress warmly in light layers that you can easily shed as you run.
3. Walk as needed.
Taking a break to walk a few steps during the race is okay, especially if you are not a frequent runner. Listen to your body, and if you need a break, take it. Walking interspersed with running has even been shown to help muscles stay limber longer than running alone.
4. Designate cheerleaders.
For your family and friends who aren't joining you for the run, designate special spots for them along the way to cheer you on. If they've traveled from far away to be with you during the holidays, this will help them feel included even if they are not participating themselves.
5. Beware of selfies.
A new phenomenon seen throughout many sporting events, especially marathons, is the emergence of runners' selfies or livestreaming video. While it a can be fun to update your gang on social media with your phone as you are running, it can also be extremely hazardous to you and others. You could trip, fall, or collide with something--even another runner--while losing focus of the path right in front of you.
6. Finally, celebrate.
After you finish the race, celebrate with your supporters. Plan for reservations ahead of time if you want to eat somewhere particular as the holidays are so busy. Or let a special gift-giver close to you know that you might like a massage as an early holiday treat in the day or two after your run to help muscles relax and heal.
If you have any pain or discomfort following your race that does not subside with rest and over-the-counter medication, please contact us for an appointment.
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(Adapted from

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