Thanksgiving morning in Buffalo means two things: family traditions and the Turkey Trot. Each year, thousands of runners lace up for this 8K, some chasing a personal best, others jogging in costume with friends, and many simply keeping a cherished holiday ritual alive.

Whether you are stepping to the line for the first time or you have been running the Trot for decades, one thing is certain: how you prepare and recover matters. The right warm up and cool down can make race day smoother, lower your risk of injury, and leave you feeling good enough to enjoy Thanksgiving dinner afterward.

Why Warm Ups and Cool Downs Matter

Jumping straight into a run is like starting your car on a freezing Buffalo morning without letting the engine warm up. Your stride feels stiff, your muscles resist, and your chance of straining something goes up.

Warming up gradually:

• • Increases circulation and raises your heart rate
  • Loosens joints and muscles for easier movement
  • Helps your body adjust to cold weather conditions
  • Primes you for stronger, more comfortable running

On the flip side, stopping cold at the finish line can leave your muscles tight, sore, and heavy. A proper cool down:

• • Allows your heart rate and breathing to return to normal
  • Promotes circulation and reduces lactic acid buildup
  • Prevents post-race stiffness
  • Speeds recovery so you can feel good later in the day

Think of your race as a sandwich. The warm up is the top slice of bread, the cool down is the bottom, and the run itself is everything in between. Without the bookends, the whole thing falls apart.

The Warm Up: Getting Race Ready

Your warm up does not need to be long or complicated. In fact, 5 to 10 minutes is enough to prime your body without draining your energy before the starting horn at Delaware and Chippewa.

Step 1: Indoors (before heading out)

Start warming your body while you are still in the house or YMCA lobby. These moves wake up your muscles and get blood flowing:

• • March in place – 30 to 60 seconds
  • Arm swings – forward and backward, 10 to 12 each way
  • Bodyweight squats – 10 to 12 reps
  • Calf raises – 10 to 15 reps

Step 2: Dynamic Warm Up (outdoors or near the start line)

Dynamic stretches are active movements that mimic running. Skip the long static holds before a race and save those for later. Instead, focus on:

• • Light jog or brisk walk – 2 to 3 minutes
  • Walking lunges – 10 to 12 per leg
  • Leg swings – forward/backward and side-to-side, 8 to 10 reps per leg
  • High knees or marching – 20 to 30 seconds
  • Hip openers – lift one knee, rotate outward like stepping over a fence

Pro Tip for Race Day

Keep it short and simple. A five-minute dynamic routine is plenty to loosen up and get race-ready without wearing yourself out.

The Cool Down: Recovering the Right Way

Crossing the finish line is an accomplishment, but it is not the end of your body’s work. Cooling down is your chance to help your muscles recover, reduce soreness, and make the transition from racing to celebrating much smoother.

Step 1: Easy Walk

Do not stop the moment you finish. Walk slowly for 3 to 5 minutes to let your heart rate and breathing settle.

Step 2: Stretches

Once your body has eased out of race mode, move into static stretches. Hold each for 20 to 30 seconds, breathing deeply.

• • Hamstring stretch – Sit with one leg extended, reach toward your toes
  • Quad stretch – Standing, pull one ankle toward your glutes. Keep knees close
  • Calf stretch – Step one foot back, press the heel into the ground
  • Hip flexor stretch – Kneel on one knee, gently push hips forward
  • Trunk rotation – Stand tall, rotate slowly side to side

Step 3: Deep Breathing

Finish with 1 to 2 minutes of slow, deep breaths. Inhale through your nose, exhale through your mouth, and let your body fully relax.

Building Up Before Race Day

The Turkey Trot is not just about what you do on Thanksgiving morning. The weeks leading up to it are a great time to mix in training that helps your body adjust.

Try adding into your routine:

• • Light runs or brisk walks – build steady endurance
  • Intervals – alternate jogging and walking to train stamina
  • Strength moves – lunges, planks, or squats to support your stride
  • Stretching after workouts – keep muscles flexible and reduce stiffness

Even a few short sessions each week can prepare your body to handle the 8K more comfortably.

Key Takeaways

• • Warm up before every run. Even five minutes helps reduce injury risk and gets your body ready
  • Keep race-day warm ups simple. A short jog and a few dynamic moves are all you need
  • Cool down after the finish. Walking and stretching make recovery faster and easier
  • Build strength and flexibility leading up to the race. Your body will thank you on Thanksgiving morning

The Buffalo Turkey Trot is more than a race. It is a tradition that brings our community together year after year. With just a little preparation and recovery, you can enjoy every step and still have energy left for the holiday ahead.

And if aches or injuries get in the way, Buffalo Rehab Group’s Physical and Occupational Therapists are here to help. From training tips to recovery care, we will keep you moving strong this season. If you’re looking for something more specific, learn more about how Athletic Performance or Running Therapy could help you.

Treatment is covered by insurance, no referral is needed, and with flexible in-clinic and virtual appointments, getting started is easy.