1) Train Before Race Day
Running a Thanksgiving 5k has become a tradition for many people. It can be a fun way to spend time with family and engage in physical activity. But, if this is one of the few races you participate in throughout the year, training beforehand is beneficial for preventing injury and ensuring a strong performance. Building endurance can take time, so it is a good idea to begin running several weeks prior to the day of the race. It is best to start with shorter distances and progress slowly until you are able to run the distance required for the race. Once you are able to run the desired distance, then you can work towards improving your pace.
2) Get Hydrated
Hydration is key in ensuring good performance during any physical activity. Studies have shown that dehydration can alter thermoregulatory, metabolic, and cardiovascular functions. This, among other factors, can contribute to how difficult physical activity feels. Rate of perceived exertion (RPE), or how challenging you perceive physical activity, can be negatively affected by dehydration and can ultimately impact your performance during an endurance-based activity such as a 5k.
3) Warm Up
Performing an adequate warm up promotes improved blood flow to the muscles, improves flexibility and, according to some studies, helps to reduce the incidence of injury. Dynamic stretching, walking, or running-specific motions such as high knees can help to achieve these results.
4) Pace Yourself
If your plan is to run the entirety of a race, pacing is important. As mentioned above, it is best to work on building your tolerance to increased distance and increasing your pace separately. Training before race day is beneficial to develop a feel for your ideal pace to ensure you will be able to run the entirety of the race without succumbing to fatigue before the finish line. Being mindful of pacing throughout the race can help you better gauge your energy levels, prevent the onset of fatigue, and allow you to finish strong.
5) Post-Race Stretching
It is common to experience tightness in the calves, hamstrings, and/or quadriceps following intense exercise. The repetitive activation of these muscles can cause sensations of stiffness or tightness that can impact mobility after a race. Because of this, it is important to perform a cool-down after the race. This can be as simple as performing light jogging or walking for several minutes after completion of the race. Static stretching can then be performed for the calves, quadriceps, and hamstrings to limit the onset of muscle tightness.
If you experience pain during or after running, physical therapy may be a solution. By targeting tight and or weak muscles, in addition to observing running mechanics, a physical therapist can help get you back to running without pain. Call Respire Physical Therapy today at 703-671-1871 or click here to schedule an evaluation with a Physical Therapist today to get back to pain-free running. 
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