Sign up for a Turkey Trot

On a holiday dedicated to indulgent feasting, wouldn't it feel good to also devote yourself to a good workout and a worthy cause? If so, seek out a Turkey Trot — a race or fun run held on Thanksgiving morning, often to raise money for charity.

The first-ever Turkey Trot dates back to 1896, when six men ran a five-mile race sponsored by the YMCA in Buffalo, N.Y. Today, close to a million people participate in Turkey Trots in communities throughout the United States. According to Running USA, a nonprofit that supports the running industry, Thanksgiving is the biggest running day of the year.

But here's the thing: you don't actually have to run to take part in this holiday tradition. In fact, many participants aren't experienced runners and walk for part or all of the course. "You'll still experience the fun and sense of accomplishment from completing the race," says Dr. Adam Tenforde, director of Running Medicine at Harvard-affiliated Spaulding Rehabilitation Network and a Mass General Brigham sports medicine provider. Working toward a goal can motivate you to become more active, no matter your fitness level. The experience may also foster connections and a spirit of giving.

Thanks for giving

"Participating in these events — especially on a national holiday — adds another dimension beyond the exercise aspect," says Dr. Tenforde. Turkey Trots provide opportunities for meaningful social interactions with other walkers or runners. Also, many feature ways to support your local community or favorite charity. For some charitable fun runs, you solicit donations from friends and family. But others just require a participation fee that goes to support a particular cause. For example, some raise funds for schools or needy families, or for people affected by illness or tragedy. Search for a Turkey Trot in your area at the online directory Running in the USA.

Trot tips

Most Turkey Trots are 5 kilometers, which is about 3.1 miles. If you haven't been very active recently, the Get Active Questionnaire from the Canadian Society for Exercise Physiology can help you determine if you should consult a doctor before starting or ramping up any exercise routine, including training for a 5K.

Always include a warm-up and cool-down — a few minutes of slow walking or jogging — with every exercise session. Beginners should start by walking just 10 minutes a day a few days a week and gradually add minutes over the following weeks. Once you're up to 30 minutes a day, check how far you're traveling and keep increasing your distance until you reach 5 kilometers.

If you're already a regular walker, consider adding some short stints of jogging to each walking session. For a step-by-step guide, consider downloading one of the many "couch-to-5K" apps. They coach you through walking and running intervals and enable you to track your time, distance, and pace (also see "Easing into a running routine"). If you can, enlist a friend or family member to join you.

On race day

Because late November weather can be chilly, check the forecast and dress appropriately, wearing breathable layers you can remove if needed. At least an hour before the race starts, have a healthy breakfast (such as oatmeal with fruit and nuts), along with a full glass of water to make sure you're well hydrated. Just before the start, do some dynamic stretches, such as squats or marching in place. "Afterward, you can feel good about having that slice of pumpkin pie with your Thanksgiving meal," says Dr. Tenforde.

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