The Buffalo Turkey Trot is more than just a race. It is a tradition, part parade, part community celebration, and part friendly challenge to burn some calories before the big meal. Whether you are running your first 8K or your 20th, one thing is always true: happy feet make for a happy race. 

Cold, wet, or sore feet can turn Delaware Avenue into the longest stretch of your life. But with the right mix of strength, flexibility, and proper footwear, you can set yourself up for success and cross the finish line feeling strong. 

This guide blends Buffalo Rehab Group’s PT expertise with Runner’s Roost’s gear knowledge to give you practical steps from the first mile to the last. Stick with these tips, and your feet will carry you comfortably to the finish line — and straight into Thanksgiving dinner. 

Why Happy Feet = A Happy Race 

Every stride starts with your feet. They are the foundation of your run, absorbing impact and transferring energy up the chain to your legs, hips, and core. When your feet are supported and moving well, the rest of your body follows. 

The key is balance: strong muscles, flexible joints, and shoes that match your stride and the conditions. Neglect one piece and the others have to pick up the slack, which often leads to aches, blisters, or injuries. 

That is why we like to remind runners that healthy feet are not just about avoiding pain, they are about unlocking your best performance. 

Choosing the Right Socks 

The wrong socks can ruin a race. Cotton traps moisture, seams rub in all the wrong places, and cold toes make every step miserable. 

According to the team at Runner’s Roost, the best choice is a polyester and spandex blend or merino wool. “Merino wool has excellent moisture-wicking qualities and will also keep your feet warm,” they explain. Brands like Smartwool, Feetures, Balega, The Active You, and Saucony are all trusted options. 

To prevent blisters, moisture management is key. Pairing the right socks with properly fitted shoes will help your feet stay comfortable mile after mile. 

Sneaker Selection for the Turkey Trot 

Shoes can make or break your race. An 8K is long enough to expose flaws in fit, cushioning, or grip, especially on slick Buffalo streets. 

The most important step, according to Runner’s Roost, is to get properly fitted by a shoe specialist. “Make sure you have the best shoe for your ability, your specialized fit, your stability level, and your comfort,” they say. 

November conditions can also change the equation. On snowy or wet mornings, a weatherproof or Gore-Tex running shoe may be worth considering. Runners Roost stocks a variety of these models, but they note that every runner has different needs. Some may prefer lightweight racing shoes, others higher cushioning, and some even trail-style shoes with extra grip. 

“Getting properly fitted is the number one step. The right shoe for your ability and comfort will make all the difference.” – Runner’s Roost 

Training Your Feet: Strength and Flexibility Tips 

Even the best shoes cannot do all the work. Strong, flexible feet move better and are less likely to develop problems during or after the race. A few simple exercises can make a big difference: 

• • Calf Raises: Stand on the edge of a step and raise your heels up and down slowly. Builds calf and foot strength. 
  • Towel Scrunches: Place a towel on the floor and scrunch it toward you with your toes. Strengthens the small muscles of the foot. 
  • Ankle Mobility Drills: Trace the alphabet with your toes while sitting. Improves range of motion in the ankle joint. 

Doing these in the weeks leading up to the Trot pairs perfectly with the right socks and shoes, creating a strong foundation for a healthy, confident stride. 

Keeping Feet Warm & Dry 

When your feet are warm and dry, muscles and joints move better. You also avoid the stiff, frozen-toes feeling that makes running miserable. 

Runner’s Roost recommends Gore-Tex or weatherproof shoes if staying dry is your top priority. That said, most runners will simply wear their usual running shoes, since feet naturally warm up as you move. Waterproof shoes can also feel less breathable than mesh models, so comfort should guide your choice. 

Toe warmers are an option, but they come with trade-offs. They take up extra space in the shoe and may feel uncomfortable during a run. For most runners, quality socks paired with a good shoe are the simplest solution. 

Finish Line Takeaways 

Strong, flexible feet supported by the right shoes and socks equal a better Turkey Trot experience. 

• • From BRG: If aches or injuries get in the way of your training or recovery, our Physical and Occupational Therapists are here to help you keep moving strong this holiday season. 
  • From Runner’s Roost: For personalized shoe fittings, gear recommendations, and the best sock and shoe selection in Western New York, stop by Runners Roost. They are also hosting a Turkey Trot training group to help you prepare: Trot Like Gravy 8K Training Program.

With the right preparation, you will cross the finish line with happy feet and plenty of energy left for Thanksgiving dinner. 

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.