This Sunday thousands of runners, many for the first time, will take to the streets of Pittsburgh for the Pittsburgh Marathon and Half Marathon.

If you’re one of these, you’re done with all of the hard training and the weeks of taper. There’s nothing left to do now but rest — and worry.

With little physical activity in the final days before a marathon, the mind tends to run at high speed. Having a plan for pre-race preparation helps. So slow down, take a breath, and listen to some advice from experienced racers.

Most marathon runners have a pre-race routine, things they’ve learned through experience. Here are a few suggestions from area runners on what to do (and not to do) before your big race.

Several runners suggest eating a balanced diet in the days leading to the race, not just loading up on carbs. Mary Johnson Siegel, a veteran of 30-plus marathons, is preparing for a 24-hour race this weekend.

She suggests eating more protein for the longer distances and avoiding raw fruits and vegetables the day before the race to stay out of the porta-john during the run. She also drinks tonic water instead of regular water in warm weather since it contains quinine (which can help prevent leg cramps.)

Bill Osche, who recently completed this year’s Boston Marathon, suggests drinking plenty of water in the days leading up to the race, but only if you’re thirsty. It is possible, especially for midpack and slower runners, to drink too much water before and during the race.

Bill and others suggest not changing your pre-run eating or drinking habits and wearing tried-and-true, not new running clothes and shoes on race day. Many runners share the ritual of laying out the entire race day clothing choice including socks, underwear and Bodyglide.

Pin on your race bib the night before. Then there’s no fussing in the early morning on race day, and less panic if you sleep though the alarm. Set the coffee pot for early rising and prepare your race day breakfast for grab-‘n’-go.

The night before is also the time to check for last minute alerts, especially from the Emergency Alert System. EAS communicates the status of course weather conditions in color code. Green means good running conditions while danger levels rise through orange, red, then black, indicating that the event has been canceled due to extreme weather. Adjust your expectations accordingly.

Don’t expect to get a good rest the night before the race. You’ll probably be too excited to sleep and the pre-race dreams will be bizarre. Instead, try to get a full night’s rest on Friday night for the Sunday race.

Your feet have carried you many miles to the starting line. This is the time to take care of them. Several runners suggest trimming toenails, but not the night before the run. And be cautious with that pre-race foot massage. Unlikely as it seems, I’ve heard from more than one runner who had their toe pulled out of joint (Ouch!) at a pre-race pedicure.

I always enjoy a massage during the week prior to a marathon, but again, don’t do it now if you haven’t done it before. Ultra runner Karla Graves suggests using a foam roller at home instead. Roll any sore spots, but especially legs and feet.

Overwhelmingly, the best advice most of my marathon friends shared is to relax and have fun at the race. Trust the training that got you there. Don’t start too fast. Be courteous to and aware of other runners and thank the organizers and volunteers who make the event possible.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Runs, Valencia. Run on rolling country roads. 724-898-2525 or shoes@runpa.com

Thursdays, 9:30 a.m.: Mojo Trail Nuts Group Runs, North Park. Run on North Park trails. 724-772-2808 or info@mojorunningpittsburgh.com

Saturday, 8 a.m.: Pittsburgh Marathon 5k, Pittsburgh. www.thepittsburghmarathon.com

Saturday, 9 a.m.: Eden Christian Academy Warrior 5k Run/Walk, North Park. Starts at Boathouse. 724-251-1869 or cnsteele@comcast.net

Saturday, 9:30 a.m.: Pittsburgh Kids Marathon, Pittsburgh. One mile run starts on Pittsburgh’s Northshore. Each child may have one adult accompany them. Also Toddler Trot for kids ages 2-5 at 11:30 A.M. and pet walk at 12:30 P.M. www.thepittsburghmarathon.com

Saturday, 9:30a.m.: 5k in the Forest Run/Walk, Tionesta. Also kids 50 yd. and 100 yd. runs at 8:30 A.M. 814-755-3302 or jcarll@forestareaschools.org

Sunday, 10 a.m.: Sprint into Spring 5k, Sandy Lake. Run at Maurice Goddard State Park. 814-432-3238 or www.franklinymca.org

May 4, 7 p.m.: Nutri Source Super Premium Pet Foods Run Like an Animal 5k, Hermitage. Dogs welcome. 724-456-2373 or frstacrs@yahoo.com

May 7, 8 a.m.: Mud on the Mountain, Champion. Mud run at Seven Springs Resort. 814-352-2047 or mudonthemountain.org

May 7, 9 a.m.: Mars Area Public Library BOOK IT 5k and 1 Mile Fun Walk, Gibsonia. Run starts at Treesdale Community Center. 724-612-9818 or marsarealibrary.org

May 8, 10 a.m.: Crazy Horse Trail Run, South Park Fairgrounds. Greater Pittsburgh Road Runners Club, choice of 2 or 5 miles. 724-348-6012 or bmcglothlin@hotmail.com

May 11, 6:30 p.m.: Muskie 5k Mini Marathon and 2 Mile Walk, Jamestown. Run at Pymatuning State Park’s Main Beach. 724-932-3186, ext. 1319 or muskie5k@yahoo.com

May 14, 6:30 a.m.: Glacier Ridge Trail Ultra 10k, 50k, 50 Mile or 50 Mile Relay, Moraine and McConnell’s Mills State Park. 724-344-9410 or bfargo100@gmail.com

May 14, 9 a.m.: Meet – U in 5 Mile and Half Marathon, Titusville. meetunit@gmail.com

May 15, 9 a.m.: Girls on the Run 5k, Hartwood Acres. 412-641-1596 or mcolaizzi@magee.edu

May 21, 9 a.m.: Mars Band on the Run 10k and 5k, Mars. Also kids fun run. Gender-specific shirts, pre-race packet pickup May 20 at Up-N-Running Specialty Store. Register online at race360.com/18202 or racedirector@marsband.com

May 21, 9 a.m.: Charlotte’s 5k Run XXVII, Monaca. Flat and fast course, fun walk, post race party. 724-312-0914 or xandres@comcast.net

May 22, 8 a.m.: Mighty Moraine Spring Sprint Triathlon, Moraine State Park. www.moraineman.com

June 4, 9 a.m.: Freeport Flash 5k, Sarver. Flat and fast on Butler-Freeport Trail. 724-339-9607 or n3wav@aol.com

June 11, 5:30 a.m.: Laurel Highlands Ultra Challenge, Ohiopyle State Park. Rugged point to point course on Laurel Highlands Hiking Trail. Choice of 50k, 50k relay, 70.5 miles or 70.5 mile relay. 412-337-6820 or rick.freeman1@verizon.net

June 11, 9 a.m: 9th Annual Art & Sole 5k Run/ Walk. Kids artwork as awards, t-shirts and race bags to all, benefits summer programs for inner city youth. 814-455-5508 or peichen@neighborhoodarthouse.org

June 25, 9 a.m.: Butler Road Race, Butler. Choice of 5 miles or 2k. 724-284-4676 or butlerroadrace@butlerhealthsystem.org

Race results

Patti J. Nelson 5k, April 23: Chuck Flach, 1st Overall M, 22:21; Michelle Hajostek, 1st Overall W, 26:12; Keely Looper, 2nd Overall W, 27:17; Brittany Kolbe, 3rd Overall W, 27:29; Mitch Radella, 3rd Overall M, 23:55; Nick Romeo, 1s 25-29 M, 24:14; Brian Gengler, 3rd 25-29 M, 24:43; Andy Gengler, 1st 20-24 M, 24:43; Ben Ranayhossaini, 1st 30-34 M, 25:00; Ryan Caldwell, 2nd 30-34 M, 25:02; Andrew Menchyk, 1st 40-44 M, 25:43; Mathew Weissert, 2nd 20-24 M, 26:34; Steve Day, 1st 60-64 M, 27:20; Duane Kolbe, 3rd 30-34 M, 27:27; Amanda Martin, 1st 30-34 W, 27:50; Missy Jungling, 2nd 35-39 W, 28:46; Dave Johnston, 1st 50-54 M, 29:20; Leia Mortimer, 2nd 30-34 W, 29:52; Vincent Moore, 2nd 40-44 M, 30:21; Gracie Bargerstock, 1st 14 & Under W, 30:33; Sherrie Mazurek, 1st 55-59 W, 30:37; Laura Augustine, 1st 45-49 W, 30:49; Bill Tracy, 1st 55-59 M, 30:56; Carly Greenawalt, 2nd 25-29 W, 30:49; Erik Jones, 2nd 35-39 M, 31:03; Jeff Iman, 2nd 60-64 M, 31:06; John Augustine, 2nd 45-49 M, 31:39; Elizabeth Kuhn, 1st 15-19 W, 32:08; Rebecca Gannon, 1st 60-64 W, 32:11; Diane Iman, 2nd 55-59 W, 32:38; Katie Jamison, 3rd 55-59 W, 32:46; Mike Bargerstock, 3rd 45-49 M, 33:30; Anastasa Williams, 3rd 25-29 W, 33:55; Carl Hill, 2nd 55-59 M, 34:05; Troy Stiffler, 2nd 50-54 M, 34:06; Jen Dimit Baldacci, 3rd 35-39 W, 34:26; Patti Day, 2nd 60-64 W, 34:38; Johnny Patrus, 2nd 65+ M, 35:37; Sue Ann Jones, 3rd 60-64 W, 35:42; Kristin Schnur, 1st 20-24 W, 36:12; Rochelle Graham, 3rd 30-34 W, 36:25; Karen Walzer, 1st 40-44 W, 36:36; Shayna Wilhite, 2nd 20-24 W, 39:52; Noah Wolf-Johnston, 3rd 40-44 M, 39:52; Lori O’Donnell, 1st 50-54 W, 41:34; Tammy Nulph, 2nd 40-44 W, 44:28; Courtney Smith, 2nd 15-19 W, 46:46; Jared Blakely, 3rd 45-49 M, 46:47; Charlie Flach, 3rd 65+ M, 53:42; Edward Tassey, 3rd 60-64 M, 54:41; Patti Flach, 1st 65+ W, 57:36; Jessica Stevens, 3rd 20-24 W, 58:23; Andrew Frishkorn, 26:33; Greg Rousseau, 27:34; Brandon Johns, 29:17; Casey Whitfield, 31:06; Kyle Day, 32:04; Kory Jones, 32:55; Jeffrey Taylor, 33:22; Ryan Wolkiewicz, 33:46; Kimberly L.Matz, 35:30; Suzanne Parsons, 35:57; Jeremy Wilson, 36:12; Brandy Grobes, 37:42; Nathan Elicker, 37:44; Susan Tassey, 44:30; Monica Weissert, 47:04; Matthew Callihan, 47:17; Jamie Logan, 48:11; Jeffrey Logan, 48:13; Heather Jones, 51:46; Barbara Ludwig, 51:47; Hillary Pendel, 52:46; Ashley Pendel, 52:46; John Mazurek, 54:42; Anna Beheshti, 55:25; Missy Nulph, 57:04; Casey King, 57:34; Marianne McMurray, 57:38; Al Carothers, 57:49; Debbie Carothers, 57:53; Taylor Mcafee, 58:40; Monika McCormick, 1:03:46; Nedra Sutch, 1:03:47

Boston Marathon, April 18: Lemi Berhanu Hayle, 1st Overall M, 2:12:45; Atsede Baysa, 1st Overall W, 2:29:19; Benjamin English, 2:59:09; Brian Thomas, 2:59:31; Evan Avery, 3:03:27; Daniel Monhemius, 3:13:00; Jim Carr, 3:17:52; Kimberly Hohman, 3:20:49; Jeannie Bujdos, 3:22:10; Leslie Kramer, 3:22:11; Kristen Suvick, 3:26:41; Tom J. Cavicchi, 3:26:53; Christopher Rotelli, 3:32:12; Michael Yankel, 3:32:53; Mark Courtney, 3:32:22; John Armstrong, 3:43:41; Michael Sweeney, 3:43:41; Andrew Williams, 3:45:14; Nikki O’Neil, 3:48:05; Robert Waltrip, 3:54:19; Alana Jensen, 4:00:15; Don Polito, 4:00:54; Lori McClafferty, 4:05:36; Kim Spears, 4:07:57; William Osche, 4:16:01; Melissa Conjack, 4:24:21; William Trout, 4:27:06; Janine Marcoux, 4:27:15; Nancy Belz, 4:28:35; Caitlin Snyder, 4:56:10

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone 724-352-4395. E-mail bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle.