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Tapering |  |
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See the Index for more topics, information, hints and tips.
You can't cram for a race like it's a test. It takes consistent proper training over a period of weeks and months to be prepared mentally and physically for a race. So be happy and taper!
Tapering is a period of days or weeks before a race when you back off the intensity and duration of your running in order to let your body recover so that it will be fresh and raring to go on race day. This resting period allows your muscles to repair themselves and to replace any nutrition that running burns up.
If you feel like a race horse in the starting gate, you can't wait to get running, then you know you are tapering correctly!
When you get to the tapering period, you are finished with your training. Nothing you do during these last weeks before your race will make you any faster.
But if you try to squeeze in a last hard workout or a long run, you put your race performance goals at risk. You can’t cram for a race so be happy and taper.
Tapering applies to your non-running workouts, too. Just because you have some extra time at the gym doesn’t mean that you should try to catch up on your weight training or try some new machine. The goal of tapering is to let your body heal and recover from all the weeks of training that you have put it through. Don’t try anything new or increase your physical workload during your taper. The idea is to back off doing everything physical. That way your body will be re-energized on race day. And don’t decide to take a little hike in the woods and do 15 minute per mile pace while gaining 2000 feet of elevation in a mile. Here’s where your self-control, discipline, and restraint come into play.
Keep the same frequency of your running, but reduce the volume (distance and time) and the intensity. It’s alright to do a little speed work early in the taper. Don’t do anything new like adding yoga, weight training, or a different cross training. “Nothing new on race day” also applies to your taper time.
It is really hard mentally to do this. Because you are running less, you'll have more energy and your legs will feel refreshed. It's easy to convince yourself that you can do one more hard workout. But your legs need this time to rest and recover from all the miles you've been building up to.
The duration of tapering depends on the distance of your upcoming race. For anything up to a half marathon one week is recommended and for a full marathon, two to three weeks.
In the first half of the taper, back off the time or distance you are running by 25%. So if you are supposed to run for 40 minutes only run for 30 minutes (40 * 0.75. = 30). And ease up on your hard workouts or replace them with easy runs.
In the second half of your taper back off the time or distance by 50% so you’ll only be running half as long and only do easy conversational pace running, no hard workouts.
Rest completely for a couple of days before your race. You might do some walking, but nothing strenuous at all. Try not to be on your feet for extended periods of time.
During your taper period you will find you have some extra time. Use it wisely with family and friends and training partners, catch up on chores, maybe do some yoga or massaging. Because you are expending less energy be sure to reduce your intake of food so you don't gain weight. You don't want to gain weight during this time. Catch up on your sleep, too. Getting more sleep will enhance your race performance.
Sometime early in your taper, about a week or so before your race, is a good time to trim your toenails. If the race has a lot of downhill your toes will be jammed up against the front of your shoes and shorter toenails will cause fewer problems.
