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RUN YOUR BEST RACE! ... or RUN YOUR FIRST RACE!
VIVOS FITNESS will be offering training to get you ready for the Turkey Trot. Whether you are a beginning runner or a seasoned athlete, Vivos Fitness will make sure you reach your goal! The program is $95.00 and includes:
Official Training Technical T-shirt
Complimentary Vivos Fitness membership through race day
Weekly Training Run with optional post workout
Weekly Fitness Discussion (nutrition, stretching, etc.)
Kick Off Event (September 27, 2011) at Vivos Fitness
Drawing for Prizes
You can register for the training program on-line when you sign up for the race! The final date to sign up for the Vivos Fitness training is October 14, 2011.
Training Tips
Make A Plan
A good training plan is the secret to success! Whether this is your first 10K/5K or you want to compete for placement - the key to training is beginning gently and gradually increasing your duration and intensity. Always remember - you can do it! And we're here to help. Check out the training tips below to start improving your body now!
Get Up and Get Out!
Wanna get started? Go to the park, take a hike or ride a bike. Anything that gets your legs moving and heart pumping is beneficial! Physical activity is the best way to increase your energy, lift your mood and kick your self-esteem into shape too.
Running
If you're a 10K runner, your program should consist of easy, long, speed, and hill runs.
Easy Runs. Put one foot in-front of the other and run. That's it. Speed is not important: the key is finding a pace that feels comfortable to you. If you can't utter a word because you're out of breath you're running too hard. If you can sing the national anthem in both languages with no difficulty then try pushing yourself a little more. Don't worry too much about form. The important thing is to cover miles.
Long Runs. Once a week, a long run should be included in your workout. Anything over 7-9K is considered a long run. And you'll want to run 10K a few times to make sure you can go the distance.
Speed Runs. Incorporate occasional speed runs into your routine to help improve your performance in the 10K race. Speed runs consist of short intervals completed at faster than normal speeds. It should feel like you're working hard, but not your maximum speed.
Hill Runs. Hill workouts will also help build strength and speed. These workouts are short, repeated runs up a hill of moderate grade.
Walking
If you're a 5K walker, the best way to train is to walk and cross train. You should alternate slow, speed and hill walking to build your muscles.
Keep It Interesting
A changing route with varied surfaces will help save your legs and prevent boredom. If you enjoy the roads, give yourself an occasional break and make use of the things around you. A track, treadmills, grass or sand - running on any spongy surface will take pressure off your joints.
Dress For Success
You must wear a good pair of shoes. Ask an expert at a local sports shop for their advice on the best type of shoe for you. Don't wear new shoes to the Turkey Trot - they will only result in blisters. Sport socks are also very important in keeping your feet comfy, dry and happy.
Know Your Limits
If you're not feeling well it's best to rest rather than risk illness or injury. In general, training through illness will delay your recovery and exercising through a cold or flu isn't good for you.
Rest Up
The most important component in any running program is rest. Without proper rest your muscles won't have an opportunity to recover. On your rest days you can either do nothing or cross train - it's totally up to you.
Stretch It Out
Follow each training session with a cool down period. It's very important to stretch both before and after training to minimize any tightness and help prevent injury.
Pump It Up
Strength training can consist of push-ups, pull-ups, free weights or wrangling toddlers. The main idea is to use reps, sets and tempo to build muscle and endurance.
Find a Buddy
Working out with a friend can help you stay on track.
Try New Things
Lap swimming, cycling, walking, jogging, cross-country skiing, snowshoeing, or yoga are all great workouts that will complement your training. So choose your favorite activity and have fun with it! Swim laps, cycle, salsa dance or play basketball - just find a cross training activity that fits your lifestyle.
Prepare For Take Off
In the week before the Turkey Trot, plan to run or walk 5-8K in the early part of the week and allow a day or two of rest before Thursday. MAKE SURE TO STAY HYDRATED. Water and sports drinks are the best fluid replacements, so alternate them. Drink them before, during and after all your workouts for peak performance. Eat a light, nutritious dinner the night before your race, get to bed early and go for it!
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