This Thanksgiving, why not try a fun activity before the delicious feast? Train for your local Turkey Trot, even if you’re just starting out. The American Council on Exercise has strategies that can help you prepare, build stamina and feel confident by the time you reach the starting line. Lace up your running shoes, get moving and work toward your fitness goals with a fun, themed race.
Why Should You Join the Turkey Trot?
Join a festive event that you can enjoy with your friends, family and community. The Turkey Trot can be your next tradition to motivate not just you, but also your loved ones to be active together. Running and jogging can offer several long-term health benefits if you stay consistent. As you train for the Turkey Trot, build the habit and discover a new hobby. Consider these benefits:
- Cardiovascular endurance
- Burns calories
- Supports stronger muscles
Training Advice
While you prepare for your Turkey Trot, the American Council on Exercise recommends consulting your medical provider. This support can help ensure that jogging is safe for you, considering your health background. If you’re a beginner, it’s also suggested that you follow this training advice:
Beginner Training Plan:
Eight-Week Walking Program
- For the first four days, walk for 20 minutes per day.
- For the last four days, walk for 30 minutes per day.
Interval Running:
Once you feel more comfortable with your walking program and are looking for a challenge, you can start interval training. This will help you get used to running:
- 30-Minute Circuit: Run for two minutes and walk for four minutes, three times per week.
- For the next few weeks, add a minute of running and take away a minute of walking.
- Keep going until you can run at your own pace for 30-minutes.
By building a strong foundation for your Turkey Trot race, you are developing the stamina and endurance needed for success. This plan can also help you stay accountable as you work toward each goal and milestone during training.
Keep moving, stay consistent and enjoy the progress you make along the way. As race day approaches, remember that completing a Turkey Trot is more than crossing the finishing line. It’s a fun way to stay active, challenge yourself and celebrate the holiday with a healthy tradition.
For more information, please visit the Member Services desk.
Reference:
American Council On Exercise. “American Council on Exercise (ACE) Provides Tips for Beginners on How to Prepare for First 5K.” American Council On Exercise. April 23, 2001. https://www.acefitness.org/about-ace/press-room/press-releases/244/american-council-on-exercise-ace-provides-tips-for-beginners-on-how-to-prepare-for-first-5k/
