Sports Medicine Marathon Training Q & A By Sports Medicine, April 22, 2014 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. Q: What is Dynamic Stretching, And is it Important to Incorporate With My Marathon Training? Ron: 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. Q: What is the Best Way to Re-energize After a Marathon? Dr. Mares: Three steps: let your body rest, restore the energy supply with a good meal, and replace the lost fluid. Q: Are Carbs Before Long Runs and Protein After Still the Rule of Thumb? Ron: Yes. Carbs with some protein prior to a long run, and a larger portion of protein and fewer carbs- like chocolate milk- afterwards. Q: If My Shoes Are Giving Me Problems, is it Too Late to Buy and Use a New Pair? Dr. Mares: It’s not too late, but make sure you break them in by walking and doing other typical daily activities. Q: I’ve Recently Increased My Miles and I’m Experiencing Mild Pain in My Kneecap. Should I be Worried? Ron: Try foam rolling followed by hip flexor and quad stretches. Include dynamic warm-up as well. If pain persists, seek medical attention. Q: What Kind of Medical Services Are Available on Marathon Day? Dr. 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. Q: What’s a Good Half Marathon Pace for a Beginner? Ron: Your first goal should be to finish without injury. Running comfortably, somewhere between 2:30 & 3:00, depending on your fitness level. More marathon training, race day, and recovery tips are available on the UPMC Sports Medicine Marathon page.