Thanksgiving is upon us. It is a season of eating and getting together with family and other loved ones. And with all the moments of merriment and indulgence, many of you may be concerned with how to keep in shape with all the tempting food to eat! Perhaps some of you are being proactive by joining a run or walk like a 5K or Thanksgiving Day Turkey Trot. It is an annual tradition of exercise and fundraising, which is a great way to start your Thanksgiving Day!

If you’re signed up for a Thanksgiving Day event, we at Fords Foot and Ankle Care want to give you a few tips for making it a safe and enjoyable time for you.

Leading up to the 5K or Turkey Trot:

• If this is your first race, make sure you practice running or walking. It’s best to know whether or not you are in shape for this type of activity or if your legs and feet are able to endure the distance you plan to run or walk.
• Hydrate and eat foods to keep you energized and healthy.
• If you have new sneakers, make sure you break them in; they will hurt your feet if you try to run a long distance in brand new shoes. The shoes should be comfortable and supportive.

The night before:

• Lay out your race day outfit and shoes. If you have a race packet, such as bib/number, put that with your items.
• Eat a healthy dinner and make sure you hydrate. Do not try new foods as you do not want to risk not feeling well the next day.
• Stretch and make sure you have no signs of pain or discomfort.

The morning of:

• Do not dress too warmly. Once you start running, you will begin to get very warm, whether or not it is a warm day.
• Get to the race early to find parking, hydrate, stretch, and prepare mentally with enough time to use the bathroom if necessary.
• Before the race begins, warm up for about 10-15 minutes and stretch and move all joints in all directions. Rotate each joint and make circles with your hips, knees, and feet. This will help to prevent injury.

During the race:

• Pace yourself to make sure you have enough stamina to get through the race. If you need to slow down and walk for a bit, listen to your body. If you need water, get some from the water tents, but don’t drink too much or you will cramp.

After the race:

• Make sure that you hydrate and do a bit of stretching to cool down after your race to prevent soreness.
• Eat good foods to replenish your body with energy.

Remember to pace yourself and listen to your body. The last thing you want is to faint or hurt yourself. If you have any pain before, during, or after the race, it is important that you have it checked out. Come see our board-certified podiatrist, Dr. Carl Ingrassia at our Fords, NJ office. Call us at (732) 738-4441 to make an appointment today!