Race Weekend Weather
Your safety and health are always our top priorities. We've partnered with Ron Smiley of KDKA to give us daily weather updates to keep all of you in-the-know and prepared for this coming weekend:
THURSDAY, MAY 2: "Rain chances continue to go up. The view of Saturday morning is not great, but it could certainly be worse, too! Right now, it looks like a steady light-to-moderate rain should be expected. A rumble also can't be ruled out, but this is mostly a rain event. Sunday's rain chance is lower than Saturday's chance. I think there will be some rain around during the race, but showers should be off and on instead of continuous. With rain chances down slightly from yesterday, the high temperature for Sunday is ticking back up slightly. It should have no real impact on running conditions. Hopefully runners dress for the damp conditions."
Stay Informed!
We strongly encourage all participants to download the P3R app and enable push notifications for the fastest updates on race day! Click here to download!
Familiarize Yourself With Our Color-Coded Alert System:
The color-coded Event Alert System (EAS) will communicate the status of course conditions leading up to and on race day. EAS levels are determined by our Medical Director based on weather and other course conditions. Remember: weather and conditions can change quickly!
We will post EAS notifications via the app, website, email, and social media to inform you of any changes to the EAS status. Updates will also be posted throughout the Health & Fitness Expo via color-coded signs and throughout the course via flags and announcements from race officials.
Remain alert for directions from race officials, announcers, and volunteers. Take precautions to prepare properly for varying weather conditions!
7 Tips for Running in the Rain
Running in the rain doesn't have to be a dampener on your performance OR your spirits! With the right preparation and gear, wet weather running can be an invigorating experience that tests both your physical and mental resilience. Here are some tips to help you make the most of running in rainy conditions:
- Dress Appropriately: Moisture-wicking fabrics are essential, as they keep you dry and comfortable, enhancing performance and reducing the risk of getting cold.
- Protect Your Feet: Wear shoes with good grip to avoid slipping, and consider wearing waterproof socks or shoes with water-resistant properties to keep your feet as dry as possible, maintaining comfort and preventing issues like blisters.
- Avoid Chafing: Apply petroleum jelly or anti-chafing balm to areas prone to chafing, like underarms, thighs, and nipples. Wet conditions can exacerbate chafing.
- Adjust Your Pace: Slippery conditions mean it's safest to slow down. Adjust your expectations and don't worry about hitting a personal best. Focus on maintaining a stead, safe pace.
- Wear a Hat with a Brim: This will help keep rain off your face, improving visibility and comfort.
- Be Visible: Rainy weather can reduce visibility. Wear bright, reflective clothing and gear to make sure you're seen by others!
- Stay Hydrated: Despite the wet conditions, maintaining hydration is crucial. The body loses fluids through sweat, and hydration needs remain the same regardless of the weather. Carrying water and drinking regularly during the race is essential!
We've also compiled these tips to help you prepare for the heat:
- Stay hydrated and nutrient-rich: During high temperatures, your hydration needs can increase dramatically. A study from the Journal of Athletic Training shows that maintaining optimal hydration and nutrition can enhance performance by up to 20% in heat-stressed conditions. Begin your hydration routine NOW: increase your water intake and ensure your meals are balanced to boost your body's resilience to heat.
- Adjust your expectations: Hot weather is a challenging variable. It's crucial to adjust your race day goals and know that it's not always about achieving your personal best—it's about finishing safely. According to research published by the American College of Sports Medicine, heat can reduce endurance capacity by 10-15%. Listen to your body closely, pace yourself, and remember that reaching the finish line in good health is a victory.
- Be smart about your race day outfit: Choose lightweight, breathable, and light-colored clothing. Sweat-wicking fabric will help keep your body cool and dry.
- Nutrition before the race: Avoid running on an empty stomach. Heat puts additional metabolic demands on your body. Have a light snack rich in carbohydrates or a sports drink before you start to provide you with the necessary energy.
- Hydration during the race: Following the guidelines by the Road Runners Club of America, consume at least 10-15 ounces of water 10-15 minutes before starting and maintain hydration every 20-30 minutes during the race.