Where to find 5K runs/walks during holiday season for fun, fitness and even saving lives
After overindulging a bit during your Thanksgiving meal, you might think about working off those extra calories at a 5K run or walk.
But along with helping your fitness goals, the races can contribute to a community with emotional and financial support and even life-saving research.
Drew Gonser of Wilmington helps organize dozens of 5K events with his race management company, Races2Run. The company’s slogan is: “Touching people’s lives one race at a time.”
“That’s from the original owner and it holds true,” Gonser said. “People have changed their lives from a health standpoint. Others have met people who are now friends, and the races give them a chance to get together.”
Then there are the lives changed by the nonprofits that benefit. Most events raise money for a cause such as scholarships, youth sports, food banks and to help with medical research.
One of those races, the Sea Colony Turkey Trot 5K near Bethany Beach, is celebrating its 20th year of supporting Special Olympics Delaware on Sunday, Nov. 26.
"This event embodies our dedication to promoting health, inclusivity and a sense of unity within our community,” said Jen Neal, manager of community events, activities and outreach at Sea Colony beach and tennis resort.
Gonser said races around Thanksgiving are a little different because he sees lots of families with multiple generations participating together.
“It’s part of their tradition to start the morning at a race and then go eat or go shopping,” he said.
Some 5K races to try in late November
Here’s a sample of the smorgasbord of races around Thanksgiving which all provide a souvenir like a T-shirt or cooling towel and post-race refreshments for registered participants, and awards for the top finishers overall and in each age group.
Most offer a discount for early registration but still offer registration on the day of the race. See each race website for complete information.
Saturday, Nov. 18
Turkey Trot 10K/5K, Newark, for the James F. Hall Scholarship Fund.
Tunnel to Towers 3.43-Mile Run/Walk, Lewes, for the Tunnel to Towers Foundation.
The Bishop's 5K, Wilmington, in memory of Andrea Rotsch for Catholic Charities.
Diabetes Awareness 5K, Glasgow, presented by the 100 Black Men organization, for diabetes research and information in Delaware.
Sunday, Nov. 19
Gobble Wobble 5K, Felton, for the Lake Forest Community Education Foundation.
New Castle County Board of Realtors YPN 5K, Wilmington, for the James R. Barksdale Foundation.
Thursday, Nov. 23
Thanksgiving Day MS Run, 5K and 10K, Wilmington, for the Multiple Sclerosis Society.
Run for Pie 5K, Newark, for the Newark Area Welfare Committee Holiday Food Drive.
Irish Eyes Friendsgiving 5K, Lewes, in memory of longtime Irish Eyes bartender Don Johnson, for Home of the Brave Toys for Tots program.
Friday, Nov. 24
Rylie’s Smile Black Friday 5K, Lewes, for Rylie’s Smile Foundation to comfort sick children and their families.
Black Friday Opt Outside 5K, Bear, for Plastic Free Delaware education and advocacy programs.
Saturday, Nov. 25
Motorcycle Santa 5K, Wilmington, for the Motorcycle Santa holiday gift giveaway.
Huffin’ for Pumpkin Pie 5K run and 1-mile walk, Rehoboth Beach, for Toys for Tots.
Reindeer Stampede 5K, Felton, for Milford High School Cross County Boosters.
Sunday, Nov. 26
Sea Colony Turkey Trot 5K, Bethany Beach, for Special Olympics Delaware.
Many 5Ks are a celebration that helps the community
With some friendly competition sparking lots of cheers for participants of all abilities, the 5K races raise awareness for a charity in a party-like atmosphere, often with music, food, funny costumes, raffles and awards.
“The Sea Colony Turkey Trot 5K Run/Walk benefiting Special Olympics Delaware is a celebration of community, camaraderie and compassion where participants and supporters come together to shine a light on a worthy cause,” said Matt Shaffer, Sea Colony marketing and communications manager.
The race is followed by refreshments, time to socialize and an awards ceremony.
The heart of the event, Shaffer said, is highlighting Special Olympics Delaware, which provides opportunities for people with intellectual disabilities to showcase their athletic abilities, encourage sportsmanship and foster a sense of belonging.
“The race unites families, friends and strangers, all joined by the common goal of supporting the incredible athletes … in a shared commitment to making a difference,” he said.
David Halley, Special Olympics Delaware president and CEO, thanked the Sea Colony community for their contributions, both emotional and financial.
“The funds raised from this event significantly impact the lives of our athletes, furthering our mission of fostering inclusion through the power of sports,” Halley said.
More on Special Olympics: 2023 Special Olympics Delaware Bowling Tournament
Another 5K organizer who knows how much a race can change lives is Janice Meyer. She started the Quack Out Cholangio 5K Run/Walk to Crush Bile Duct Cancer in Newark. The duck theme is a play on words with “duct.”
Meyer formed the nonprofit Team Cure Cholangio to fund research grants for the Cholangiocarcinoma Foundation. In four years, the races have raised about $300,000 while other Team Cure fundraisers have brought in another $350,000.
Funds for the foundation have led to results.
“The first drug ever for cholangio was developed here in Delaware by the pharmaceutical company Incyte,” said Meyer. “I know someone who agreed to take it during the trial and it extended her life.”
The event brings people together who have cancer, relatives, friends, corporate sponsors, and organizations.
“We have a huge team of volunteers,” said Meyer. “Companies help. Nonprofit groups help. We have cheerleaders on the course with cow bells and horns.”
The retired registered nurse has deep personal connections to the cause. Her mother died of cholangio, and then in 2018, Meyer was diagnosed as well and had to have part of her liver removed. She’s also has friends who’ve had cholangio.
Race management companies assist nonprofits
To help organize the 5K, Meyer turned to Gonser's race management and timing company.
“Partnering with Races2Run has been amazing,” said Meyer. “They handle setting up the course, registration, payments, timing and the race bibs with numbers for each runner or walker.”
But they also bring a friendly touch.
“They’re really encouraging and very patient,” said Meyer. “They’re good about answering questions. They have great resources and the staff is fantastic.”
Gonser said working on the races has been rewarding.
“Every now and again, someone will come up and say, ‘I just wanted to tell you, the first time I was in a 5K, it was the start of a life-changing journey for me.’ They say how they kept running, got in better shape and now they’ve run a marathon – or two.”
The runners and walkers form a network that supports the benefit races. All those registration fees really add up.
“It’s their social activity,” Gonser said. “They come out to see each other and enjoy the festivities. You definitely get to know the names of the regulars. They form running clubs, have get-togethers and happy hours. Some of them travel to the races together, make a morning of it, have lunch.”
Friendly competition is a motivator for many participants, as is trying to improve or at least maintain their personal best time.
One senior runner told him that when she was younger, girls weren’t allowed to play school sports, so now that she can compete and win a medal, she’s going to try whenever she gets the chance.
What one longtime runner enjoys about 5K culture
Frank Whittington, 73, has been running races since he was a kid, participating with the Delaware Athletic Club and then on the cross country and track teams at Christiana High School and the University of Delaware.
“When I was young, I just thought of it as being fun. I think that’s why I’ve lasted. It’s still fun,” said Whittington who now lives in Middletown. “At a lot of the events, there’s good food, drinks, maybe a band playing. It’s kind of like a party. It’s a great atmosphere.”
He enjoys participating in different races, seeing different places, reuniting with old friends and meeting new ones.
Many runners like collecting the souvenirs or “swag” at the events. From some of the race T-shirts Whittington has received, he’s made more than a dozen quilts and given most to charities for people in need.
More ways to help or get help: Food Bank of Delaware to host annual Thanksgiving distribution, still accepting donations
Some precautions before you start a running routine
If it's your first 5K or if you're trying to get back in shape after a bit of a layoff, here's some advice from a doctor who’s also an avid runner training for her third marathon.
Dr. Erin A. Fender is the interventional cardiology fellowship program director at ChristianaCare and assistant professor of medicine at the Sidney Kimmel Medical College at Jefferson University Hospital.
She said an active lifestyle helps with maintaining a healthy weight, keeps your heart, bones, and muscles strong, and contributes to lower blood pressure and decreased risk for strokes, heart attacks and diabetes.
But the benefits of staying active are even more far-reaching.
“Exercise has been shown to lower stress levels, enhance sleep quality, improve mood and increase overall energy levels,” Fender said. “Exercise becomes even more important as we lose muscle mass with aging.”
So what’s better: walking or running?
“They are both tremendously helpful, particularly if walking is carried out at a pace that elevates the heart rate and respiratory rate,” said Fender.
But while running is a great cardiovascular exercise, it can also cause aches and pains, particularly in people with joint issues.
“People with these limitations can often get excellent exercise results with brisk walking, particularly with walking up hills or if using a treadmill by adding incline,” said Fender.
And others may not be able to do either, but still need to exercise.
“I encourage people to be creative and think of activities that suit their needs such as swimming, yoga or even chair aerobics,” Fender said.
She recommends these precautions:
If you have a chronic medical condition, check with your physician before starting a new exercise program.
After you have been cleared by your doctor, use common sense during your workout. Start with short but frequent periods of moderate-intensity exercise and then gradually work your way up over time, targeting a goal to sustain aerobic exercise for 20-30 minutes five days a week.
If you start exercising and notice pain, dizziness or shortness of breath, you should stop and talk with your physician.
Reach reporter Ben Mace at rmace@gannett.com.
This article originally appeared on Delaware News Journal: 5K runs/walks during holidays for fun, fitness and even saving lives
