Thanksgiving is approaching, which means it is time to reflect on the year of 2017 and remind ourselves of the aspects in our lives that we are the most grateful for. After going down the list of family, friends and opportunity, it’s time to be thankful for the staples of living that we are lucky enough to have an abundance of: such as air, water and–of course– food. Food is what brings us together after all, right? After spending the year eating food in abundance and being overly thankful for the endless options in greasy, sugary and fattening treats, it’s easy to fall into the couch potato trap. Whether you’ve avoided this trap and you’re an avid runner, or you want to earn your Thanksgiving feast with a little couch to 5k training, then the Webster Turkey Trot might be for you.
At this point you might be wondering how in the world you’re going to get ready for a 4.4-mile run when you’re current workout routine is reaching over for the remote every now and then to skip through commercials. Believe it or not, people go from a sedentary lifestyle to running in a race every year. Not sure where to begin? Here’s a 2017 turkey trot training guide to get you from the couch to a 5k–after that you’ll only have one more mile to tackle before Turkey day!
Sunday, Tuesday, Saturday- 30-minute walk
Monday, Thursday, Saturday: Jog 3 minutes, walk 3 minutes (repeat 5x)
Monday, Thursday, Saturday- Jog 5 minutes, walk 3 minutes (repeat 4x)
Monday, Thursday, Saturday- Jog 8 minutes, walk 8 minutes (repeat 2x)
Monday, Thursday, Saturday- run 10 minutes, walk 5 minutes (repeat 2x)
Monday, Thursday, Saturday- run 15 minutes, walk 2 minutes (repeat 2x)
Endurance, although crucial to completing a big race, isn’t always the most important aspect of a successful run. It’s important to prepare for your run; make sure you have shoes that are comfortable, eat light before you begin each run and eat protein after for optimal muscle-gain.
Having correct form and keeping stretching consistent is also key in getting the best results and crossing the finish line slow-motion-rocky style. You can sign up for the Turkey Trot now, or if you’re feeling ambitious, head on over to Greece for their annual Race for Grace 10k.
Are you ready to live in a safe, involved community where you can run outside without a worry in the world? Contact me today to race toward a new home in Rochester, NY!