May 3, 2017 4 min read

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Though the course for the 2017 Pittsburgh Marathon, set for May 7, is new and runners may face a bit of uncertainty, there is one thing they can depend on.

“It is Pittsburgh, so you know the course will be hilly, and the road surfaces will be inconsistent,” says Ben Reuter, Ph.D., who is an associate professor in the Exercise and Sport Science Department at California University of Pennsylvania and co-owner of FitLabPGH in Washington County. “Accept and embrace both of these. If you are a highly experienced runner with a specific goal time, you have probably already scouted out the new course and have possibly run all or part of it during training. If you are out for the experience or just to finish, then don’t worry about the course. If you did the training, you should have a good experience.”

According to Reuter, runners planning to get behind the starting line on May 7 should have begun their actual focused training about 12 to 16 weeks ahead of race day. And prior to the beginning of this phase, they should be comfortable running about three to four times a week, with a longer run of about 60 minutes or more.

“In other words, a runner should have a good level of running fitness prior to beginning a program designed for running a marathon,” he says. “Following this path offers the best opportunity for success and completing the race without injury.”

There are a number of other ways to ensure a successful, injury free race, particularly in these last few days leading up to the race. Reuter offers the following tips to help ensure runners are ready to cross the starting line:

• Don’t try to get in extra training. At this point, the work is done. The goal now is to stay healthy and get to the starting line ready to have fun at the race.

• Resist the urge to try something new, particularly new clothing or shoes. You don’t want to find out mid-race that something doesn’t fit.

• Make a list of what you will need on race day, i.e. socks, shoes and a throw-away jacket worn prior to the race. Pack your bag a day or so prior to race day.

• Minimize the time you spend on your feet. For example, this would not be a good time to go to a concert. If you do, however, attend the race expo at the David L. Lawrence Convention Center, try not to spend all day walking around.

• Don’t try new foods.

• In the last few days before the race, focus on eating in a manner similar to how you ate in the days prior to your long runs.

• Resist the urge to gorge on food the day and/or night prior to the race.

• The night before the race, do not get so overtaken by emotion that you forget to eat until late.

• Plan ahead for race-day breakfast. Eat what you ate the mornings of your long runs during your training.

• Have a water bottle ready to go to sip on as you go to the race.

How you take care of your body after the race is just as important as before the race, too. Reuter advises to eat and drink like you did after your long runs during your training, and if you drink alcohol, drink only in moderation, as alcohol is not a recovery drink. In addition, it is important to change out of race clothes and shoes as soon as possible after the race, as dry, warm clothes are much more comfortable and relaxing than sweaty, smelly race clothes.

“It may help to take a 15 to 20 minute walk or easy spin on a bike on flat surfaces the afternoon after the marathon,” Reuter suggests. “Swimming may also be helpful. Additionally, in the days following the race, resist the urge to exercise at high intensity. Easy aerobic training is fine, but your body needs time to recover.”

Perhaps most importantly, don’t forget to have fun.

“Relax and enjoy the experience,” Reuter says. “Most runners are not going to have a problem getting psyched. They will either be excited or scared. If they are scared, they need to realize that they have already done the training. Now, it’s time to have fun.”