It’s taper time!
My fiancée is running her 5th marathon this November, and it’s always exciting when she makes it to taper time healthy. We usually celebrate making it to taper time with “longest long run pizza” after she runs her 20 miler. Pizza never hits harder than after you've run 20 miles!
But what is the race training taper, and how do you make sure that you do it right? We’re going to review 6 tips to help you nail your taper to get you ready to crush your race.
Tapering is a decrease in training volume in the 2-3 weeks leading up to your race to allow for your body to be rested when you run the big one. If done correctly, it can help improve race performance, but if done incorrectly, you may lose some of the training benefits you worked so hard for or even worse, get injured right before your race. Here are 6 tips to help you get it right:
1. If you can, stick to the plan
There is some research that says that sticking to a more strict taper can be more beneficial than “winging it.” Sometimes, the taper is an opportunity to deload to try to help manage an injury that has been brewing. In these cases, I would recommend working with a professional to help you design your taper to give you the best chance at getting to the start line healthy and finishing your race. If you make it to the taper uninjured, try your best to stick to the prescribed weekly and long run mileage. Most training plans have the taper mileage included, so don’t pick this time to start shooting from the hip.
2. Adjust the volume but keep up the intensity and frequency of your running
The important parameter to change during the taper is your volume of running. You don’t need to run super high mileage because this can leave you depleted before your race. However, the taper is a good time to keep the tempo or interval runs going strong, and has been shown to improve race performance. Additionally, you should aim to run close to the same amount of days per week, and decrease the volume by doing shorter runs. This helps keep you fresh and on form without wearing you out.
3. Adjust the volume but keep up the intensity of your strength training
If you have been consistently strength training 2-3x/week through your marathon training, congratulations! Now is the time that you can decrease the frequency of your sessions to 1x/wk. If you do a 3 week taper, I would recommend dropping the strength training to 1x/week the week before you start your taper, and continue until the week or two before your race (take at least 10-14 days off prior to race day). This is a good time to drop the sets and reps down as well. Instead of 3x8-10, try 4x4 at a relatively challenging intensity with 3 minutes of rest in between sets.
4. Prioritize recovery
Sleep, sleep, sleep. Sleep is by far the most effective recovery tool in your arsenal. Set yourself up for success by having a good pre-bedtime routine (avoiding screens), reducing ambient light in the room, and starting to wind down 30-60 minutes before your target bedtime if you have a hard time turning your brain off at bedtime.
5. Make good food choices
“Carboloading” needs to start the week before your race, and it doesn’t need to leave you feeling lethargic and uncomfortable. Do some quick calculating on what macronutrients (carbs, fats, proteins) you should be taking in the week leading up to your race. Angie Asche has some great content on this on her website, and here is a calorie calculator that gives some general ballpark info on macronutrient intake.
6. Get your mind right
To put it as simply as possible, set aside time for yourself to think about your race, and when it is not that time, get your mind off of running. Watch a comedy special, play a video game, spend some time outside (but don’t go crazy with the on feet time), or spend time with people who "fill" your metaphorical "cup". When you ARE thinking about your race, do visualizations of both the race and the events leading up to the race (think of how you are getting to the start line), think about your race and pace strategy, and think about all of the training that you have done to get to this moment.
To our runners that are running the New York Marathon and the BAA half, good luck! We'll be rooting for you and tracking you on race day.
At Alterra, we specialize in helping runners resolve any and all of their injuries that limit their running ability or performance. If you're local to Boston's Back Bay area and want to get your race taper dialed in, we'd love to help! Book a free discovery call to chat with a therapist today.
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Disclaimer: The information in our blog posts is not a substitute for professional medical advice. Consult a healthcare provider before making decisions related to your health. Use our content at your own risk.
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