More than 30,000 participants, including runners, walkers, wheelchairs, and even dogs will visit nearby Pittsburgh for the 15th Dick’s Sporting Goods Marathon this weekend. Events include a 5k, Toddler Trot, Kids Marathon and Dog Walk leading to Sunday’s marquee Marathon, Half Marathon and 5-Person Relay.

Local weather forecasters predict perfect conditions for Sunday with sunny skies and a high of 70 degrees. While this is great weather for spectators, it’s less than ideal for those participating.

A 2001-2010 Scandinavian study of runners in the world’s six major marathons has determined that optimum marathon performance happens between 44 and 59 degrees Fahrenheit. When temperatures rise into the 60s and higher, running speed decreases and withdrawal rates increase. Slower runners are affected to a greater degree since they spent more time on the course in the heat.

With temperatures in the low 50s at the 7 a.m. start time, runners may have a few hours in the ideal zone and temperatures may not come close to heat advisory levels at all. But runners who plan to run specific times or those new to the marathon may set themselves up for disappointment if they don’t recognize the added burden temperature places on a running body.

All runners produce excess heat. At slower paces and lower temperatures, the body does a good job dissipating that heat. But when the outdoor temperature rises above 50 degrees, heart rates elevate to increase sweating in an attempt to regulate body temperature. This leads to dehydration, reduced blood volume and pressure, lower cardiac output and premature fatigue.

Much of marathon training is an effort to delay that inevitable fatigue and its result, a slower finishing time. Some of response to heat is genetic or size and age-related.

Ideally, the final few weeks of spring training should include adaptation to hot weather, but our past week has been anything but summer-like. Well-trained or not, there are a few things you can do on race day to mitigate the effects of heat.

Arrive at the starting line with a full tank. Dehydration is the enemy of endurance performance, so be sure to drink when thirsty during the week leading to the marathon, especially as the weather warms. And take fluids at each aid station during the race.

It is possible to drink too much water. Balance that with juice or an electrolyte sports drink. Remember that alcohol can also be dehydrating and imbibe in moderation but if you’re used to a morning coffee, a cup or two on race day is fine.

Dress for success. This Sunday is predicted to be mostly sunny. Dress in loose-fitting light colors to deflect the sun’s rays and in a wicking fabric that maximizes the evaporation of sweat. Wear a light-colored hat that you can douse with water or fill with ice at aid stations or from spectators for extra cooling.

Asphalt and city streets soak up the sun to give runners a double whammy of heat — rays above and radiation below. Run on the shady side of the street if possible or on the side that was most recently in shade.

No one likes headwinds, but wind in your face is much more cooling than a tailwind. Sunday’s prediction is for a light breeze which will aid in evaporative cooling without pushing you backward.

The marathon route may be crowded, especially at the start, but try to run in your own space. You’ll take advantage of any air movement without being shielded.

As always, listen to your body. Be prepared for whatever the marathon provides — that’s part of the journey. Adjust your pace based on your individual response to external conditions whatever they may be.

Upcoming events

Saturday, 8 a.m.: UPMC Health Plan/UPMC Sports Medicine Pittsburgh 5k, Pittsburgh. Run from Northside to Downtown.

Saturday, 8:30 a.m.: Sheetz Pittsburgh Toddler Trot, Pittsburgh. Tots run 50-yard dash in Point State Park. www.thepittsburghmarathon.com/races/toddler-trot-race

Saturday, 9:30 a.m.: Chick-fil-A Pittsburgh Kids Marathon, Pittsburgh. Run from North Shore to Downtown. www.thepittsburghmarathon.com/races/kids-marathon-race

Sunday, 7 a.m.: Pittsburgh Marathon, Half Marathon and Relay, Pittsburgh. www.thepittsburghmarathon.com/races/toddler-trot-race

Wednesday, 6:30 p.m.: Muskie 5k Mini Marathon and 2-Mile Walk, Jamestown. Run through Pymatuning State Park. runsignup.com/Race/PA/Jamestown/Muskie5kand2MileWalk

May 13, 6 p.m.: Glacier Ridge Trail Ultramarathon and Trail Race, Portersville. Choice of 20-Mile, 50k, 50-Mile or 50-Mile 5-person relay at Moraine State Park. runsignup.com/Race/PA/Portersville/GlacierRidgeTrailUltramarathonTrailRace?rsus=100-200-1944d702-8d11-4b2e-93a3-e24d25bdc4cd

May 13, 8 a.m.: Diamond Dash 10k, 6k Run and 5k Walk Race, Hollidaysburg. runsignup.com/Race/PA/Hollidaysburg/HollidaysburgDiamondDash

May 13, 8 a.m.: Ghost Creek Half Marathon, Black Lick. Run on Ghost Town Rail Trail. runsignup.com/Race/PA/BlackLick/GhostCreekHalfMarathon

May 13, 9 a.m.: Thrifty 5k, Allison Park. Starts at North Park’s Harmar Pavilion. Shirts, finisher medals and awards are from past GCXC races. Post race vintage swag sale. runsignup.com/Race/PA/AllisonPark/Thrifty5KPittsburgh

May 19, 7 p.m.: Penn Christian Academy Run with the Lions 5k Run/Walk and Kids ½ Mile Race, Butler. Run in Penn Township neighborhoods. runsignup.com/Race/PA/Butler/PennChristianAcademyRunwiththeLions5k?rsus=100-200-08f8f7d0-8ed5-4f81-9cb7-1dba0562265e

May 19, 7 p.m.: Elderton 5k Run/Walk, Elderton. runsignup.com/Race/PA/Elderton/Elderton5KRunWalk

May 20, 7 a.m.: Oil Creek Stacked Trail Races, Titusville. Choice of 5 Mile starting at 7 A.M., 13 Mile starting at 8:30 A.M. or run both. www.runrace.net/findarace.php?id=22141PA&fbclid=IwAR0J14fEJvxYb2XxPKJbQCt6PBbJG6FNP3JwyrejcNCAMIAn87kZSlvZBGQ

May 20, 10 a.m.: Patti J Nelson 5k and 1 Mile, Evans City. Benefits Evans City Public Library. runsignup.com/Race/PA/EvansCity/PattiJNelsonFoundationMemorialRunWalk

May 21, 9 a.m.: Butler’s Back the Blue 5k Run and 2 Mile Walk, Butler. runsignup.com/Race/PA/Butler/ButlersBacktheBlue5k

May 27, 4:30 p.m.: Hoyt Color Run 5k Fun Run, New Castle. Also 1-block run for kids 7 and under. runsignup.com/Race/PA/NewCastle/HOYTColorRunWalk

May 28, 9 a.m.: Dahoga Dash, Wilcox. 814-512-1374 or randylindberg@hotmail.com

June 3, 8 a.m.: God’s Country Marathon, Half Marathon and Relay, Galeton. Scenic point-to-point course. 814-558-5353, amy_eppley@yahoo.com or active.com/coudersport-pa/running/distance-running-races/god-s-country-marathon-2023

June 3, 9 a.m.: Freeport Flash 10k and 5k Run/Walk, Sarver. runsignup.com/Race/PA/Sarver/FreeportFlash5K10K

Race results

Butler Easter Egg Dash 5k, April 1: Ron Liscio, Jr., 1st Overall M, 19:04; Amy O’Donnell, 1st Overall W, 20:06; Matthew Opdyke, 1st 40-59 M, 21:33; Kim Platt, 1st 40-59 W, 21:58; Logan Diaz, 1st 14 & Under M, 22:39; Matt Drohan, 3rd 14 & Under M, 23:05; Carrie Birckbichler-Smith, 3rd 40-59 W, 23:32; Eli Cooley, 3rd 40-59 M, 23:41; Mandy Jockel, 1st 20-39 W, 24:59; Rose Manning, 2nd 20-39 W, 25:13; Casey Clouse, 1st 15-19 W, 27:53; Kenley Graham, 1st 14 & Under W, 29:03; Paige Ponteous, 2nd 15-19 W, 29:17; Craig Adams, 1st 60+ M, 31:44; Anthony Sunseri, 2nd 60+ M, 32:17; Camryn Bowser, 2nd 14 & Under W, 33:31; Cindy Barnes, 1st 60+ W, 36:03; Gabby Watterson, 3rd 15-19 W, 36:35; Campbell Clouse, 3rd 14 & Under W, 37:25; Catherine Hrach, 24:01; Travis Bender, 24:35; Cooper Rauschenberger, 24:39; Anthony Hochuli, 24:44; Chase Prioletti, 24:49; Holly Palmer, 24:51; Adam Olsen, 24:55; Cassandra Pencek, 25:02; David Singleton, 25:11; Megan Burrows, 25:20; Beth Graham, 26:29; Brian Hood, 26:53; Luke Bender, 27:45; Nicole Prioletti, 28:16; Tabitha Bowser, 28:21; Kerry Lascuola, 28:36; Tia Singleton, 28:40; David White, 29:09; Jaclyn Rohrman, 29:32; Megan Dailey, 30:14; Susan Landgraf, 31:05; Tiah Popa, 31:11; Tasha Ponteous, 31:16; Cameron Smith, 32:17; Norman Gottschalk, 32:41; Chelsy Olsen, 33:23; Randy Bowser, 33:41; Olivia Semmelroth, 34:08; Jessica Scott Rodgers, 35:01; Christina Defranciscis, 35:14; Kimberlee Dickey, 36:09; Robyn Holz, 36:26; Megan Skidmore, 36:37; Cheryl Stoner, 37:12; Royce Stoner, 37:12; Bill Updegrove, 37:23; Emily Clouse, 37:26; Becky Clouse, 37:36; Leah Mraz

38:01; Kimberly Elser, 38:12; Marty Simmons, 39:40; Michelle Govan, 42:25; Micaela Watterson, 45:06; Tyler Skidmore, 45:14; Brianna Bailey, 46:31; Sarah Zanetti, 46:33; Kay Cooley, 48:04; Tiffany Updegrove, 48:33; Nadesha Hubbell, 51:32; Brittney Allman, 51:32

Butler Easter Egg Dash 5k Wheelchair, April 1: Andrew Grossman, 1st Overall M, 24:13

Butler Bunny Hop Mile, April 1: Ron Liscio, Jr, 1st Overall M, 5:47; Bailey McKinney, 1st Overall W, 8:08; Luke Robbins, 7:06; Elijah Manning, 7:13; Jacob Ponteous, 7:16; Bennett Werner, 8:25; Maddox Hammonds, 8:31; Paisley Werner, 8:58; Mollie Riggenbach, 9:20; Sadie Jockel, 9:25; James Manning, 9:28; Lyric Kuminkoski, 9:38; Henry Manning, 9:42; Shawn Manning, 9:50; Lainey Bender, 10:16; Perri Glaze, 10:36; Maddox Rager, 10:39; Tj Davison, 10:44; Grant Benware, 11:07; Lexi Wagner, 11:08; Mary White, 11:08; Julia Maskal, 11:54; Mason Rager, 11:57; Asher Reges, 12:22; Austyn Allday, 12:36; Everly Olsen, 12:41; William Painter, 12:53; Karla Clark, 12:55; Mariella Clark, 12:56; Zaydenn Allday, 12:59; Gwen Robbins, 13:05; Winslow Glaze, 13:32; Jack Hammonds, 13:33; Sydney Popa, 13:38; Vivian Davison, 13:39; Angela Wagner, 13:42; Brooke Carr, 13:43; Brittnee Hammonds, 13:44; Kristina Allday, 13:44; Hadley Painter, 13:51; Alex Maskal, 13:53; Emily Platt, 14:13; Kim Platt, 14:14; Camden Rauschenberger, 14:32; Aria Olsen, 14:36; Alyssa Daniels, 14:43; William Clark, 15:03; Dale Clark, 15:03; Natalie Davison, 15:05; Kyle Popa, 15:19; Tiah Popa, 15:20; Chelsy Olsen, 15:27; Leah Olsen, 15:27; Sherri Daniels, 15:32; Emerson Painter, 15:33; Rhiannon Bulfone, 15:45; Travis Bender, 16:40; Leah Bender, 16:40; Diane Robbins, 16:41; Erik Robbins, 16:42; Hensley Reges, 16:50; Megan Kwiatkowski, 17:30; Brinley Bowser, 17:31; Michelle Froilan, 18:11; Denise Hobaugh, 18:11; Jennifer Bender, 18:17; Justin Maskal, 18:19; Jackson Froilan, 19:04; Keith Hobaugh, 19:04; Amelia Tomsky, 19:34; Eugene Tomsky, 19:34; Michaelene Bryant, 19:42; PJ Rolsma, 20:10; Emily Rolsma, 20:12; Alyssa Sequete, 20:14; Shaylea Shay, 20:18; Valeire Checkeye, 20:30; Jim Checkeye, 20:31; Makenzi McLaughlin, 20:31; Debbie Yeager, 20:34; Virgil Neigh, 20:50; Melinda Neigh, 20:52; Katie Rauschenberger, 20:55; Christina Defranciscis, 22:26; Damien Pickett, 22:27; Melea Hinchberger, 22:27; Tanya DeFrancisas, 22:28; Isabella Pickett, 22:29; Camila Pickett, 22:29; Evelyn Olson, 22:35; Ashley Olson, 23:20; Sawyer Painter, 25:35; Dale Daugherty, 25:46; Jane Daugherty, 25:49; Cristi Daugherty, 25:49; Amanda Daugherty, 25:49; Dale Daugherty, 25:49; Caitlin Painter, 25:59

Send comments and suggestions: Patricia Neubert. Phone 724-352-4395. Email lotzak@consolidated.net