Thanksgiving Day is set aside to overeat with family or friends and to offer thanks for blessings large and small. While one day is plenty to stuff ourselves, it’s not nearly enough time set aside for gratitude. In fact, we should practice an attitude of gratitude daily, not annually.

Robert Emmons, a leading scientific expertin the field, explains in “Why Gratitude is Good,” a Greater Good Magazine essay, “It’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.” The second part is that “we recognize that the sources of this goodness are outside of ourselves.”

Gratitude seems to be part of what makes us human. From David’s praises in the Bible’s Psalms to Pilgrims’ prayers, thankfulness has expressed joy in the humble and the divine.

Expressing gratitude makes us better humans. It’s been linked to stronger immune systems, reduced stress, improved sleep and lower blood pressure. Psychologically, thankfulness leads to greater positive feelings of joy and pleasure, optimism and happiness. And those who practice gratitude are more forgiving, compassionate and helpful and experience less loneliness and isolation.

If you’re wondering what this has to do with running, let me introduce you to the Gratitude Mile. A Gratitude Mile is any part of your run or race set aside for thoughts of gratitude and thankfulness. Mostly, it’s done in a challenging or difficult section of the run because that’s when you most need to replace negative feelings of pain, defeat and hopelessness with more positive and hopeful ones.

During your Gratitude Mile, focus on one aspect or person in your life to be thankful for or make a list of what things bring you joy, in running or in life. In this mile, tune out discomfort, ignore weather and distractions, and don’t look at your pace. Focus on being thankful for just one mile.

It’s unclear where it first arose, but the Gratitude Mile became popular during the COVID years when we had much to stress over and no one to share our fears. A Gratitude Mile served as a reset and a reminder of the good that was sometimes hidden.

Another type of gratitude running also began in 2020 when friends from the UK challenged each other to run 24 miles in 24 hours. Mark White decided to dedicate each mile to gratitude for experiences and people who had made a difference in his life.

Mark then founded Run Grateful, an organization “on a mission to connect the world through movement and gratitude.” Check out Mark’s story and advice on running gratefully at www.rungrateful.com.

For this Thanksgiving day, I plan to run gratefully but centered toward mindfulness. Many times, when my body is running, my mind is making a “to-do” list while worrying about falling behind on my training schedule or my too-slow pace or whether I need new shoes or ... You get the idea.

Instead of thinking about me and my problems, I need to experience the experience, to be present and in the moment. As my yoga instructor says at the beginning of practice, “Set your intentions.”

I plan to start with a prayer of thanks for my life, my breath and my running shoes. Whatever comes next is a gift. And when I’m finished, I’ll be thankful for cold drinks and hot showers.

I hope to add gratitude runs to my regular schedule because it’s a good thing to do for my body, mind and soul. It’s also a good thing to do as a runner and a human.

Last minute: Saturday’s Truthahntrab 5k, set to be the biggest race in Saxonburg in 20 years, will have slight course changes to make it an out-and-back race. Register online until Friday, noon, at packet pick-up on Friday, 5:30-6:30 P.M. at New Life Ministries, 139 Knoch Rd., Saxonburg or on race morning at Roebling Park.

Upcoming Events

Saturday, 9 a.m.: Truthahntrab 5k, Saxonburg. Run through scenic farmland and small town. runsignup.com/Race/PA/Saxonburg/SaxonburgTruthahntrab5k

Saturday, 10 a.m.: WALKer Run 5k, Conneaut Lake. Awards for run and walk. Starts at Fireman’s Beach. 814-573-8734 or www.walkerrun5k.com

Dec. 2, 7 a.m.: New River Gorge Trail Festival — Winter Edition, Fayetteville, WV. Choice of 50k or half marathon on rugged, scenic trails of New River Gorge National Park. runsignup.com/Race/Info/WV/Fayetteville/NewRiverGorgeTrailFestivalWinterEdition

Dec. 2, 9 a.m.: Jingle Bell Run 5k, Allison Park. Starts at North Park Boathouse. events.arthritis.org/index.cfm?fuseaction=donorDrive.event&eventID=1551

Dec. 2, 9 a.m.: Oil City’s Christmas Past Jingle Bell 5k, Oil City. Dress festive. Run through downtown. runsignup.com/Race/PA/OilCity/OCJingleBellRun5k

Dec.2, 9:30 a.m.: Vandergrift Back When Holiday Extravaganza 5k, Vandergrift. Part of community holiday festivities. runsignup.com/Race/PA/Vandergrift/VandergriftBackWhenHolidayExtravaganza5k

Dec. 3, 9 a.m.: Run Santa Run 5k, Oakdale. Run on Panhandle Trail starts at Helicon Brewing. Swag includes fleece pajama pants, Santa hat, finishers medal. Bring unwrapped toy for Amachi toy drive. runsignup.com/Race/PA/Oakdale/RunSantaRun5KOakdale

Dec. 3, 10 a.m.: Nittany Valley Half Marathon, State College. 814-231-4043 or www.nittanyvalleyhalfmarathon.com

Dec. 9, 9 a.m.: Run Santa Run 5k, Cranberry Township. Run through Graham Park. Swag includes fleece pajama pants, Santa hat, finishers medal. Bring unwrapped toy for Amachi toy drive. runsignup.com/Race/PA/CranberryTownship/RunSantaRunCranberryTownship

Dec. 10, 9 a.m.: Run Santa Run, South Park Township. Dress festive for this run through South Park. Swag includes fleece pajama pants, Santa hat, finishers medal. Bring unwrapped toy for Amachi toy drive. runsignup.com/Race/PA/SouthParkTownship/RunSantaRun5KSouthPark

Dec.16, 10 a.m.: Reindeer 5k, 1 Mile and ½ Mile, Zelienople. 1-Mile starts at 10:45 A.M., ½ Mile at 11:15 A.M. Run one or all three distances. runsignup.com/Race/PA/Zelienople/TheReindeerRace

Dec. 17, 10 A.M.: 3rd Annual Festivus for the Rest of Us 5k, New Florence. Run, walk or ruck starts at New Florence Fire Hall. runsignup.com/Race/PA/NewFlorence/NewFlorenceFestivus5k

Dec. 17, 1 p.m.: 2nd Annual Gingerbread 5k Dash, Saint Marys. runsignup.com/Race/PA/SaintMarys/Gingerbread5kDash

Dec. 31, 3:30 p.m.: Silvester 5k and 1 Mile, Harmony. Part of Silvester Celebration. runsignup.com/Race/PA/Harmony/HarmonySilvester5K

Dec. 31, 4 p.m.: Twilight 5k Run, 2 Mile Run and 2 Mile Walk, Hollidaysburg. Run or walk through Lights on the Lake in Lakemont Park. runsignup.com/Race/PA/Harmony/HarmonySilvester5K

Jan.1, 11 a.m.: New Year’s Resolution Run 5k and 1 Mile Family Walk, Oakdale. Run on Panhandle Trail. runsignup.com/Race/PA/Oakdale/NewYearsResolutionRun5Kand1MileFamilyFunWalk

Jan.13, 1 p.m.: Run 2 Read Half Marathon, Fairmont, WV. Run in Prickett’s Fort State Park. runsignup.com/Race/PA/Oakdale/NewYearsResolutionRun5Kand1MileFamilyFunWalk

Race results

Tuff Tornado Obstacle Run, Sept. 30 (first 100 finishers): Seth Zwatestky, 1st Overall M, 18:24; Avery Sintz, 1st Overall W, 19:37; Sam Welliver, 18:25; Cameron Smith, 18:49; Adam Mason, 18:53; Sienna Stutz, 19:37; Lucy Doutt, 19:37; Ben Mason, 20:17; Philip Mason, 20:17; Mae Personett, 20:56; Russ Harper, 21:06; Brady Dumbaugh, 21:18; James Hendell, 21:20; Madison Gearhart, 21:22; Sophia Gearhart, 21:23; Trip McCaslin, 21:24; Olsen Igoe, 21:26; Jeremy Cameron, 21:27; Nick Fazzoni, 21:38; Eriel Boots, 21:47; Kinsley Mccaslin, 21:56; Adley Rudolph, 22:17; Cole Anderson, 22:23; Caleb Anderson, 22:30; Lois Mcmichael, 22:33; Deacon Martin, 22:44; Avery Rudolph, 22:45; Sullivan Stutz, 22:45; Kendall Zinkhann, 22:49; Kim Platt, 22:55; Caden Fazzoni, 23:01; Elijah Manning, 23:08; Annie Woller, 23:09; Adam Stutz, 23:15; Liam Dunkle, 23:16; Scarlett Stutz, 23:20; Jon Harper, 23:29; Jackson Harper, 23:29; Dominic Cancilla, 23:33; Jason Turner, 23:38; Brody Smith, 23:53; Drew Weifenbaugh, 23:54; Landon Slear, 23:54; Trey Dusheck, 23:54; Kora Mccaslin, 24:09; Craig Mccaslin, 24:12; Michael Kraynik, 24:31; Eliam Mitchell, 24:59; Meredith Rice, 25:02; Levi Kuntz, 25:03; Easton Henzler, 25:46; Madelynn Sydlik, 25:55; Matthew Sydlik, 25:55; Scott Henzler, 26:06; Wendy Fischer, 26:19; Ella Kormos, 26:20; Elizabeth Babay, 26:25; Evan Wick, 26:28; Wendy Wick, 26:28; Ally Dumbaugh, 26:40; Bennett Waldenville, 26:43; Nathan Waldenville, 26:43; James Dankovich, 26:44; Zander Lucas, 26:46; Mason Kraynik, 26:57; Ada Cousins, 27:00; Parker Schnur, 27:20; Carl Donati, 27:54; Rocco Donati, 27:54; Jonah Toogood, 28:04; Mark Coyle, 28:05; Sara Mcgee, 28:16; Lisa Graham, 28:16; Eliana Graham, 28:24; Tyler Slair, 28:34; Connor Norris, 28:37; Tom Norris, 28:39; Carter Kraynik, 28:48; Crystal Kraynik, 28:54; Cayden McCandless, 29:00; Logan Murdy, 29:01; Jameson Myers, 29:03; Levi Mersing, 29:06; Jessie Taylor, 29:07 Ayla Zaliponi, 29:30; Ansley Brickett, 29:32; Reese Henzler, 29:32; Craig Adams, 29:40; Henry Manning, 29:45; Blake Hankey, 29:57; Rose Manning, 29:57; Benjamin Martin, 30:09; Allen Reiner, 30:10; Rylee Jack, 30:11; Ayla Werner, 30:11; Georgi Tonini, 30:11; Reed Weber, 30:23; Aurora Gumpp, 30:44; Brooke Henzler

31:12; Peter Fedor, 31:20; Paisley Fedor, 31:22; Richard Coleman, 31:22; Michael Murphy, 31:23; Mckenzee Murphy, 31:25; Dale Daugherty, 31:46; Rhonda Coyle, 31:47; Diana Toogood, 31:50; Philip Hankey, 32:19; Declan Gamble, 32:21; David Rock, 32:37; Rory Villatoro, 32:38; Penny Cherry, 32:48; Amanda Gold, 32:56; Lennox Gold, 32:57; Andrew Rock, 32:58; Kylee Steinhiser, 32:58; Nora Steinhiser, 33:02; Melissa Steinhiser, 33:02; Crystal Damico, 33:02; Noah Schnur, 33:23; Amber Donati, 33:35; Salvatore Donati, 33:37; Emily Platt, 33:45; Connor Platt, 33:45; Emily Gumpp, 33:47; Brantley Vensel, 33:47; Connor Mcgee, 34:03; Collins Kramer, 34:16; Nate Milligan, 34:32; RJ Brown, 34:59; Shannon Weber, 35:12; Chris Weber, 35:16; Cane Weber, 35:16; PJ Zulick, 35:19; Debby Zulick, 35:19; Rohnan Riley, 35:20; Tanya Riley, 35:20; Tristan Riley, 35:20; Dale Riley, 35:21; Victoria A Kennedy, 35:31; Axel Gormley, 35:51; Gavin Smith, 35:54; Bryson Kennedy, 35:56; Marcia Stang, 36:09; Hali Gormley, 36:09; Hadley Painter, 36:19; Justin Allison, 36:22; Nate Allison, 36:25; Eric Brickett, 36:35; Wynsla Gumpp, 36:35; Eamon Gaillot, 36:47; William Painter, 36:47; Averie Henzler, 36:48; Maria Cosme, 36:49; Georgie Gaillot, 37:00; Madison Norris, 37:27; Avelynn Brickett, 37:32; Megan Kormos, 37:40; Azlynn Kormos, 37:41; Kiya Norris, 37:58; Marianne Norris, 38:00; Haley Norris, 38:00; Matthew Steinhiser, 38:07; Archer Werner, 38:08; Erik Werner, 38:09; Harper Werner, 38:10; Hayden Gamble, 38:25; Ashley Gamble, 38:25; Michaela Graham, 38:26; Jasmine Houston, 38:27; Ryder Milligan, 38:55; Danielle Milligan, 38:55; Ella Rice, 38:58; David Rice, 38:58; Max Smith, 39:02; Ben Richardson, 39:12; Boone Rock, 39:19; Catherine Martin, 39:25; Will Gaillot, 39:25; Jessica Cancilla, 39:34; Isabella Cancilla, 39:40; Jaculin Stutz, 39:40; Sammuel Stutz, 39:41; Harper Rugg, 39:43; Lindsey Jacobson, 39:44; Michelle Jacobson, 39:46; Maddox Harvey, 39:51 Kemper Rock, 39:55; Bob Wick, 39:57; Julius Wick, 39:58; Chelsie Wick, 39:59; Lucia Wick, 39:59; Hadley Brickett, 40:02; Janine Brickett, 40:03; Milly Mainhart, 40:05; Aubrey Collins, 40:05; Easton Kradel, 40:07; Jovie Oxford, 40:11

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle