Marathon runners hear a lot about tapering and how it can improve race-day performance. However, most don’t receive good information about how to correctly adapt the training schedule to make the most of it.
What Is Tapering?
Tapering is when a runner trims the weekly mileage in runs from the highest amount you ran in a week. This continues for three weeks and typically reduces your mileage by 20 to 30 percent.
What Does Tapering Do?
Experts state tapering is a vital part of training for marathons and can contribute to a successful race. It could amount to a three percent performance improvement. Shaving off a few minutes could make a real difference in winning or even a personal record.
Here are some tips to taper your training schedule to work for you.
- Begin immediately after finishing a long training run. Plan on tapering for three weeks before completing another long run or race. Save your energy for the long run or race.
- Keep the intensity of your run the same as before. Do not increase it.
- Keep the same lower body weight and leg training the same as well as any spin exercise. If you swim, reduce the length of swimming by 20 to 30 percent for the first two weeks of tapering before dropping it completely for the third week.
- Those who do gentle exercises like pilates or yoga can continue those the first two weeks and then end them for the third week.
- Nutrition will need to change too. Eat more protein the first week. Eat more carbohydrates during the entire time and reduce fat.
One of the changes you will see is a weight gain of two to four pounds but those extra carbohydrates and water will help you during your next long run or race.
Learning to properly taper your running routine will help you in marathons where it counts.
