The Turkey Trot is a beloved Thanksgiving tradition these days. In fact, it is the most popular race in America, according to Runner’s World.

McCoy J. How the Turkey Trot became the most popular race in America. Runner's World. November 22, 2023.

It’s not hard to see why: It often raises funds for local charitable organizations, and it gives people a way to get the body moving before indulging in a huge feast.

The Trot isn’t anything new, either. The first one—with only six runners—was born in Buffalo, New York, at the local YMCA.

McCoy J. How the Turkey Trot became the most popular race in America. Runner's World. November 22, 2023.

Only four of the runners made it to the finish line! Every Trot today is different. NYC runners—in a 5K or a half-marathon—start zipping through city streets at 8:30 AM. At the end, runners get donuts. In Chicago, they award runners with pie and cider. Not a bad deal.

But the Trot, like other marathons, isn’t safe for everyone—especially for those who haven’t trained for it. At the New York City Marathon, the most common injuries occur in the knee, thigh, and foot—often leading to a bout of physical therapy.

McGrath TM, Fontana MA, Toresdahl BG. Injury patterns and healthcare utilisation by runners of the New York City Marathon. BMJ Open Sport Exerc Med. 2024 Mar 27;10(1):e001766.

According to the Hospital for Special Surgery, knees take the brunt of the impact during the Trot.

The 4 most common Turkey Trot injuries doctors see every year. Hospital for Special Surgery. November 22, 2023.

The repetitive jumping from one foot to the other can add up over time—especially if the runner doesn’t have the strength or endurance to maintain it. 

Safe prep for the Turkey Trot

If you’re going to run the Trot, make sure you have been preparing wisely for it. “The good news is that Turkey Trots are usually more family-friendly and less “intense” than traditional marathons that require qualifiers,” says Niraj Vora, a physical therapist and run coach at The Stride Shop in New Orleans, Louisiana..

“You should also alternate the intensity of your workouts by rewarding a hard workout day with an easy workout day. This is because exercise causes microtears in your muscle fibers that need time to repair and build back stronger than they were,” Anuja Ghate, DPT, a physical therapist in New York City, adds.

If you’re not running, that’s ok! “Walking during the race can be especially beneficial for beginners who may not have built up enough endurance or stamina yet,” Vora adds. With Thanksgiving coming up in just over a week, you should reconsider your plans if your body just isn’t ready yet. There’s always next year!

The day of the race

Turkey Trotters—whether they run or walk—shouldn’t skimp on warming up on the big day. “And not the static stretches you did in middle school,” Vora says. “We want dynamic stretches that get the blood flowing and warm the tissues in preparation.” He recommends eight to 10 minutes of a warm-up routine that includes A-skips, B-skips, walking lunges, side lunges, heel raises, and fast walking. “Aim for 15-20 repetitions of each exercise and a five to eight-minute walk,” to prep, he says. 

Hydration is super important as well. Research published in 2022

Namineni N, Potok OA, Ix JH, et al. Marathon runners' knowledge and strategies for hydration. Clin J Sport Med. 2022 Sep 1;32(5):517-522.

found that runners aren’t always aware of the symptoms of exercise-associated hyponatremia (EAH)—and therefore are at risk of it. Vora says you can’t just have a couple of cups of water before the race. “Hydration begins days before. Drink 10-12 cups of water to help your body get rid of waste, lubricate your joints, and regulate your temperature before the race,” he says.

On the day of, aim for a few ounces every 10 to 15 minutes—or sooner if you feel thirsty, adds Kaleigh Ray, MS, a competitive runner and certified exercise physiologist. “If the race course does not have water stations along the course, be sure to bring your own water. Choose a mixture of water and electrolytes if your race takes longer than 45 minutes,” she says.

Another thing that could come up is low blood sugar. “While most race walkers and runners may be able to complete a 5k without taking in nutrition, participants completing longer races should consider eating running gels, bars, gummies, or other forms of high-carbohydrate, palatable foods,” says Ray. 

“I recommend trying different kinds of foods during your training to avoid gastrointestinal distress on race day.”