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Marathon Training 101 – Part 3


WRITTEN BY: Sports Medicine
Sunday, May 3rd, 2015

This post was last updated on February 16, 2017

With May 7 just weeks away you’re in the home stretch of your marathon training. Over the last few months you’ve covered many miles and are feeling pretty good about your training. Now that we’re into April it’s time to prepare for race day and beyond.

6. Race Day

After months of training you’ve finally arrived at The BIG Day! Today it’s important to properly fuel and hydrate your body. Stick with the same food and drinks you’ve been eating throughout training. Breakfast should be consumed at least two hours prior to the race. Plan to start hydrating when you wake up with at least 20 ounces of fluids and finish by one hour prior to the start. If you’re a regular coffee drinker you can have a cup or two in addition to your water or sports drink.

You also will want to warm-up. Begin your warm-up 45 to 60 minutes before your start. Vonda Wright, MD, has a dynamic warm-up she suggests for runners that incorporates light jogging and dynamic stretching.

In order to ease any pre-race jitters and stresses check out the resources available through the Pittsburgh Marathon website, including parking, starting line maps, and gear check procedures.

Also, make sure you check out the official 2017 race day course.

7. Post-Race Recovery

Congratulations! You completed the Dick’s Sports Goods Pittsburgh Marathon and are officially a Runner of Steel. After accomplishing such a feat it’s natural to be exhausted and headed towards the couch. Our experts recommend the first thing you do before celebrating with friends is to keep moving. After running for hours your body will recover faster if the muscles have a chance to cool down.

While you’re moving around remember to hydrate. The race left your body dehydrated and you must first replace the lost electrolytes and carbohydrates. You can do this by consuming water or a sports drinks and a small snack. After a race of this length it’s especially important to limit alcohol consumption.

In the days following try to get outside for a short run and consider signing up for a sports massage to treat your muscles!

Good luck runners! We can’t wait to hear how your race day experience turns out. Remember our medical staff will be on-site if you need anything.

Sports Medicine

UPMC Sports Medicine is the region’s largest and most experienced program dedicated to treating, training, and inspiring athletes at levels, in all sports. Our physicians, surgeons, physical therapists, athletic trainers, sports nutrition, and sports performance experts are dedicated to helping athletes and active people recover from injuries, and even prevent them. Read More