We’re in the home stretch for training for the Dick’s Sporting Goods Pittsburgh Marathon. As runners push their limits during the last month of training, it’s important to do so in a smart and safe way. UPMC Sports Medicine marathon experts Aaron Mares, MD, and Ron DeAngelo, MS, recently took to Twitter to answer marathon prep questions.\nQ: What is Dynamic Stretching, And is it Important to Incorporate With My Marathon Training?\nRon: This is movement stretching, such as high knee butt kicks or lunges. It is highly recommended and can help improve time and decrease the risk of injury.\nQ: What is the Best Way to Re-energize After a Marathon?\nDr. Mares: Three steps: let your body rest, restore the energy supply with a good meal, and replace the lost fluid.\nQ: Are Carbs Before Long Runs and Protein After Still the Rule of Thumb?\nRon: Yes. Carbs with some protein prior to a long run, and a larger portion of protein and fewer carbs- like chocolate milk- afterwards.\nQ: If My Shoes Are Giving Me Problems, is it\u00a0Too Late to Buy and Use a New Pair?\nDr. Mares: It’s not too late, but make sure you break them in by walking and doing other typical daily activities.\nQ: I’ve Recently Increased My Miles and I’m Experiencing Mild Pain in My Kneecap. Should I be Worried?\nRon: Try foam rolling followed by hip flexor and quad stretches. Include dynamic warm-up as well. If pain persists, seek medical attention.\nQ: What Kind of Medical Services Are Available on Marathon Day?\nDr. Mares: There are on-course aid stations, mobile medical teams, and finish line aid stations and a medical tent staffed by more than 250 volunteers.\nQ: What’s a Good Half Marathon Pace for a Beginner?\nRon: Your first goal should be to finish without injury. Running comfortably, somewhere between 2:30 & 3:00, depending on your fitness level.\nMore marathon training, race day, and recovery tips are available on the UPMC Sports Medicine Marathon page.