Tapering is often viewed as a challenging aspect of marathon training plans, as runners are hesitant to reduce their training due to the belief that excessive rest will undermine all their hard work prior to the main race.
The truth is, lowering the number of miles you run is essential not just for ensuring complete recuperation prior to your race, but also for enabling you to achieve optimal performance.
When it comes to marathon training, most plans typically include a three-week taper period. This means that in the final 21 days before the marathon, you will reduce your running and focus more on recovering. Some runners may find this approach counterintuitive. However, if you choose to disregard the taper, you could potentially face difficulties during the race and experience longer recovery times afterwards.
In order to properly prepare for a marathon, it is important to understand the process of tapering and the reasons behind it.
The benefits of tapering before a marathon
Runner’s World received advice from Patti Finke, co-director of the Portland Marathon Clinic, who coaches 250 marathoners annually, commenting on the fear that compels many runners to train intensively until the day of the marathon to avoid losing fitness.
Many people fail to understand that during the final weeks, it is the rest rather than the work that contributes to strength. Furthermore, it is important to note that fitness is not lost during the three weeks of tapering. Scientific research indicates that your aerobic capacity, which is the most accurate measure of fitness, remains unchanged.
According to research, the tapering component of these training plans is backed by evidence. A review conducted in 2003 analyzed 50 studies on tapering, which were published in the journal Medicine & Science in Sports & Exercise. This review demonstrated that various factors such as muscle glycogen, enzymes, antioxidants, and hormones, which are depleted by high mileage, return to their optimal levels during a taper. Tapering also facilitates the repair of muscle damage caused by continuous training.
In addition, immune function and muscle strength also experience improvement, thereby decreasing the chances of catching a cold or sustaining an injury right before the race. Furthermore, it is worth noting that the participants who engaged in tapering during these research studies achieved an average performance improvement of 3 percent. This percentage equates to a time reduction of approximately five to ten minutes in a marathon.
The main conclusion of the review is that the taper should focus on minimizing accumulated fatigue rather than achieving more physiological adaptations or fitness gains. In simpler terms, it is time to relax.
How long should you taper before a marathon
Generally, most marathon training schedules adopt a three-week taper period. Although the duration may differ between individual runners, it is crucial to reduce running intensity and focus more on recuperation during the last 21 days to ensure that your legs are rejuvenated for the race day.
What should you eat while tapering
When it comes to nutrition, prioritize protein.
Alan Tichenal, Ph.D., a sports nutritionist from the University of Hawaii and a 20-time finisher of the Honolulu Marathon, advises Runner’s World readers to consume a substantial amount of protein this week to assist in the repairing and recovering process of muscle tissue that is damaged during the high-mileage phase of marathon training. The recommended daily protein intake is between 75 to 100 grams. Those who do not consume meat can obtain their protein from alternative sources such as eggs, beans, dairy, and soy products.
To enhance your immune system and potentially avoid a cold or flu, increase your intake of vitamin C. The most powerful food sources for vitamin C include kiwis, orange juice, red bell peppers, broccoli, and strawberries. Additionally, lysine, an amino acid, can also be beneficial. For vegetarians, the best options are wheat germ or a 500-milligram supplement.
The mental side of tapering
Tapering involves both mental and physical aspects. Your success is determined by two factors:
1. The level of readiness of your body to engage in performance. 2. The combined input obtained from your training sessions.
Collective feedback refers to the combined analysis of both objective and subjective feedback received during your training. Objective feedback includes factors such as pace and mileage, while subjective feedback entails emotions, effort, or pain.
The outcome of your run is often determined by how you interpret the signals that your body sends to your brain while running. Running is an activity that necessitates both mental and physical endurance, making it a holistic experience for the body and mind.
Many runners determine their pace by how hard they think they are exerting themselves, but this perception does not always align with the appropriate level of intensity. When tapering, workouts should feel like you could do more or exert yourself further physically, but you resist the urge to do so. Practicing patience is necessary in this situation.
A great mentality that well-rounded distance runners possess includes self-awareness, confidence, self-control, and relentless forward progression. They understand that the only way to succeed is to push through obstacles.
In my opinion, it is quite impressive, but reserve that energy and mindset for the day of the race. Tapering calls for the practice of being aware of oneself and having patience. The necessary brain and body adjustments for race day have already been obtained during the last few months of training. Have faith in that. Honestly.
In the period preceding the race, prioritize enhancing your overall well-being rather than concentrating on specific goals such as pace or time.
What’s tapering too much and what’s too little
Resting too much is a common mistake people make during tapering. Movement is necessary for recovery, although not to the same extent. This brings me to my next point, which is the challenge of determining the appropriate balance between doing too much and doing too little during tapering.
A runner who intends to complete a marathon in under 3 hours will formulate a taper plan that is completely distinct from the plan of an individual aiming for a finish closer to 4 hours.
Actionable recovery tips while tapering
By reducing the time and effort you previously devoted to training, you now have the opportunity to engage in mobility work, injury-prevention drills, easy paced runs, and race-day preparations. This approach ensures that not only are errors minimized during the race, but you also maintain steady progress.
The most common overuse injuries among distance runners are IT band syndrome and runner’s knee. It is pointless to static stretch the IT band because it does not stretch. Many times, knee pain is caused by ITBS. To alleviate tight muscles, I recommend using a tennis or golf ball, or engaging in trigger point or foam rolling. This method allows for precise and targeted muscle release. Repeat this routine daily until race day.
Ice baths are beneficial because they cause blood vessels to narrow, thereby decreasing inflammation and assisting in the restoration of damaged muscle tissue. It is recommended to limit ice bath sessions to a maximum of 15 minutes, and to engage in them 2-3 times per week.
To enhance blood circulation to muscles, it is recommended to take Epsom salt baths on a regular basis, ideally 2-3 times per week.
When the muscles are released from the bone, it enhances blood flow, enabling an increase in nutrient delivery.
IV vitamin and hydration shots provide a reliable method to guarantee that your body obtains sufficient hydration as well as essential vitamins and minerals necessary for optimal performance.
Now is an excellent time to make sure you’re getting the best sleep, more than ever!
