UPMC Offers Last-Minute Tips to Pittsburgh Marathon Runners
Leslie Bonci, M.P.H., R.D.,
director of nutrition at UPMC Sports Medicine, recommends that you increase your fluid intake, with both water and sports drinks, in the days leading up to the race.
• Drink freely the day before the race and consume 16 ounces of water before bed.
• When you wake up, drink 16 more ounces of water. Drink eight to 10 ounces of a sports drink about 10 minutes prior to racing.
• During the race, don’t drink only water. Carbohydrates will help keep your brain and body energized throughout the race. Once per hour, you should consume at least 30 grams of carbs, which could be 16 ounces of sports drink, or four cubes of sugar and eight ounces of sports drink, or eight cubes of sugar plus some water, or a sports gel in addition to water.
• For every hour of running, drink 14 to 40 ounces of fluid. Drink to sate thirst, but drink toward the higher amounts if you sweat moderately to heavily.
• Each individual’s fluid requirements can vary tremendously, so be sure not to over-hydrate, especially if you do not sweat much.
Boost Your Carb Intake
Adding up the carbs may help to optimize performance and prevent fatigue during the race, according to Ms. Bonci. The idea is to carbo-load, not carbo-explode. Follow this advice during the final days leading up to the marathon.
• Three days before the race, try eating smaller, more frequent meals (about every three hours) and begin increasing your carb intake. A good rule of thumb is to eat five grams of carbs per each pound of your body weight.
• The night before, eat a high-carb meal with small portions of protein and vegetables, keeping fat to a minimum. Treat yourself to some frozen yogurt, sorbet or cereal for a late-night dessert/snack!
• Don’t skip breakfast on race day. Your meal should contain mostly carbohydrates (about 200 to 400 grams), keeping your consumption low on protein, and especially your fat and fiber. Bananas, bagels, oatmeal or energy bars are good picks – all consumed at least three hours prior to the race.
Train With What Will Be Provided
If you plan to drink or eat anything provided throughout the course on race day, Ms. Bonci recommends training with them now to avoid any discomfort or stomach upset. The following items will be available to runners at the 2015 Dick’s Sporting Goods Pittsburgh Marathon:
• To help maintain hydration, water and lemon-lime flavored Gatorade will be provided at every fluid station.
• For extra energy, Carb Boom Energy Gels are available via aid stations at miles 9.9, 12.2 and 20.7, and Pure Protein Bars at miles 15.1, 17.8 and 22.2. Refreshments also will be available beyond the finish line: bottled water, Gatorade, bagels, cookies, fruit bowls and chips.
• For those who lose high amounts of salt when sweating, snacks such as pretzels will be offered via aid stations at miles 24.4 and 25.4, as well as after the finish line.
• Do some math! Weigh yourself in ounces before and after a long run (1 pound = 16 ounces). Add the number of ounces of fluid consumed during the run. Divide that figure by the number of hours that run lasted. This equation gives you the hourly sweat rate, so you know how much to maintain drinking per hour.
Don’t Try Anything New
This is not the time to experiment with new shoes, clothing, food, drink or anything else that you haven’t tried on several training runs, according to Kathleen Nachazel, the Pittsburgh Marathon’s medical operations director and certified athletic trainer at UPMC Sports Medicine.
• Stick to the same clothing that you have been wearing during your training. Anything new may cause discomfort and prohibit you from running optimally.
• Don’t wear new shoes, but your existing shoes should have no more than 500 miles of wear.
• Tie your shoes with a double knot, the better to avoid tripping.
• To avoid discomfort or upset stomach, don’t eat or drink anything different close to or on race day.
Be Mindful Of The Weather
Spring weather is often unpredictable, so be prepared for various weather scenarios on race day. Ron Roth, M.D.
, the Pittsburgh Marathon’s medical director and an emergency medicine physician at UPMC, recommends the following:
• Be careful not to overdress. At the starting line, you should actually feel a little chilled because your body will warm up a few miles into the race.
• If it is very cold in the morning, wear a top of layer clothes that you won’t mind discarding along the course as the day warms up.
• If the weather is warm, wear clothing that is light colored, loose fitting and lightweight.
• If it’s raining, wear a trash bag or disposable poncho at the start line and throw it away when the race begins.
• Be flexible with your performance goals. Running your personal best time when the weather is 50 degrees and overcast may not be achievable if it is 80 degrees and sunny.
Know What To Do On Race Day
Aaron Mares, M.D.,
a sports medicine physician at UPMC Sports Medicine, recommends following these tips before the race to help prevent discomfort and optimize performance during your run.
• Before you get dressed in the morning, apply sweat-resistant sunscreen to prevent sunburn and Vaseline or BodyGlide to prevent chafing in key locations like armpits, nipples and inner thighs.
• After getting dressed, weigh yourself (this will help to measure your post-race fluid balance).
• Confirm that all contact information on your bib is complete.
• Keep your warm-up brief to loosen your muscles, yet conserve your body’s energy.
• Address problems early in the race. Don’t ignore issues like a poorly tied shoe, an area of skin that is beginning to chafe, or a pebble that has made its way into your shoe. Letting the problem persist could result in much bigger trouble, like an injury.
• Relax. It is normal to feel nervous the morning of the race. Have faith in all of your hard work and preparation. Feel confident that you can achieve your goals. Enjoy the marathon experience!
As medical sponsor of the Dick’s Sporting Goods Pittsburgh Marathon, UPMC Sports Medicine provides free training seminars for marathon participants, as well as medical support along the race course and at the start and finish lines. With UPMC’s Department of Emergency Medicine, UPMC Sports Medicine will assemble a team of medical volunteers from UPMC, other local hospitals, the City of Pittsburgh’s Bureau of Emergency Medical Services and other local EMS departments to provide medical care to the thousands of runners on race day. UPMC is the official medical provider for the event, as it has been since the first Pittsburgh Marathon in 1985.