Whether you’re aiming to complete your first Turkey Trot or set a new personal best, preparing for a 5K doesn’t have to be intimidating. With the right strategies, you can cross the finish line feeling strong, accomplished, and ready to enjoy that Thanksgiving feast. As a sports nutritionist and endurance athlete, I’ve gathered three essential tips to help get you ready for race day.

Start Smart with a Simple Training Plan

If you haven’t been running regularly, the key is to ease into training. Start with a run/walk method: run for 1-2 minutes, then walk for 1-2 minutes, repeating for 20-30 minutes. This approach allows your body to adapt gradually. Over the weeks leading up to the race, try to increase your running intervals and reduce the walking breaks. This approach will help prevent injuries and help your body adjust to the demands of running.

Aim for three weekly runs, with one longer run that builds your endurance. For example, if your longest run is 1 mile at first, add a quarter mile each week until you reach 3 miles. The goal isn’t just to complete the distance but to feel comfortable doing it. Incorporating a light warm-up and cool-down routine with stretches will further help prevent injuries and improve flexibility.

Fuel Your Body for Energy

Proper nutrition isn’t just for race day; it’s also crucial during training. Running on an empty stomach, even in the morning, can lead to early fatigue and affect your performance. To maximize your training runs, try to eat a small, carb-based snack 30-60 minutes before heading out. Good options include half a banana, a slice of toast with a thin layer of nut butter, or a small energy bar.

On the day before the 5K, focus on balanced meals that include plenty of carbohydrates, such as pasta, rice, or potatoes, paired with lean protein and vegetables. For race day morning, have a light breakfast about 1-2 hours before the event. Choose something easy to digest, like oatmeal, a banana, or toast with peanut butter.

For an added energy boost before or during the race or your longer training runs, try using a Chargel energy gel. This plant-based gel offers quick, easy-to-digest carbohydrates and vitamins, helping you maintain your energy levels without caffeine, gluten, or artificial sweeteners. It’s perfect for a pre-run pick-me-up, and the resealable pouch allows you to sip at your own pace. Don’t forget to stay hydrated—drink water regularly throughout the day and bring a small water bottle for longer runs.

Focus on Form and Pacing

Your running form and pace can greatly impact your performance and overall experience. Start your runs at a steady, comfortable pace. Many runners make the mistake of going out too fast, which often leads to exhaustion halfway through. Instead, aim to run the first mile at a sustainable pace, then gradually pick up speed if you’re feeling good.

Maintain good form by keeping your shoulders relaxed and your arms moving naturally at your sides. Lean forward slightly from the ankles to use gravity to your advantage, and engage your core to support your stride. Incorporating intervals into your training—short bursts of faster running followed by slower jogging or walking—can help you build speed, improve stamina, and prepare for changes in pace during the race.

 

Final Thoughts

Running a 5K, especially during the Turkey Trot, is a fun way to kick off Thanksgiving Day. With these three tips—gradual training, proper fueling, and mindful pacing—you’ll be ready to run a strong race and enjoy every moment. Remember, the goal is to finish feeling good, so listen to your body, adjust your pace as needed, and don’t forget to refuel with Chargel for that extra energy boost. Have a great race and Happy Thanksgiving!

 

Kristen Arnold sports dietitian cycling coach Team USA Sports Director

 

Melissa Boufounos is a certified holistic nutritionist, nutrition writer, and lifelong athlete based in the greater Ottawa, Ontario, Canada area. Melissa specializes in sports nutrition and works with teen and adolescent hockey players in her virtual private practice MB Performance Nutrition. As a media nutritionist, she regularly writes for Mindbodygreen and has been featured as a nutrition expert in publications like Forbes Health, Outside Online, Shape, Clean Plates, and more. She was recognized as one of Canada's Top 100 Health Experts by OptiMYz Magazine four years in a row. You can connect with Melissa on Instagram or Facebook.