Training for a marathon, similar to other endurance events, can feel overwhelming. However, the effort, organization, and dedication required are well worth it once you complete the race. The path towards a marathon can even surpass the actual race in terms of significance. When executed correctly, you will witness remarkable improvements in both your physical and mental capabilities, exceeding expectations from when you initially began your training.
Many athletes find the planning of the tapering phase of their program to be the most challenging part, despite the fact that it is considerably shorter in duration and distance compared to other phases.
According to Pete Pfitzinger, a two-time Olympic marathoner and co-author of Advanced Marathoning, research has demonstrated that a properly arranged tapering period results in enhanced running economy as well as boosts in muscle strength and power.
The extent to which you taper before a marathon plays a crucial role in determining whether you will meet, surpass, or fall short of your performance objectives. The most effective tapering approach for a marathon is a highly individualized process that depends on factors such as your ability to adapt, previous race experience, rate of training progression, and even your unique physiology.
Marathon Taper
A marathon taper is a gradual decrease in mileage prior to the event, affording the athlete a period of rest, recovery, and optimal absorption of their final training phase (typically including a long run of 20 to 22 miles). It is recommended that every marathon training plan incorporates a taper period of roughly two to three weeks leading up to the race.
The scientific evidence supports that the taper is effective in enhancing performance by three to five percent, which can make a significant difference for many runners, such as achieving a personal record or qualifying for the Boston Marathon! In this phase, your training focus shifts away from physical improvement.
There are only a few fitness gains that can be achieved just before race day. The focus is on giving your body time to catch up with itself. This means reducing your mileage to improve your muscles and allowing your internal system (glycogen levels, hormones, enzymes, immune system) to reach their best levels before race day.
As you enter the taper phase, it’s important to acknowledge that your body is already somewhat exhausted from the intense effort it has endured. It’s crucial to remember that the purpose of the taper is to restore your energy levels.
The Nuts and Bolts of Tapering for a Marathon
After completing your longest run, which is usually between 20 to 23 miles, you should begin the tapering process either on the same day or the week that follows. When you decide to initiate this reduction, it is advisable to aim for decreasing your long run to around the low teens.
An optimal distance would range from 13 to 14 miles, but you could go shorter if desired. Any long runs conducted at this point will not provide further physical benefits. It is not advisable to incorporate last-minute endurance training as it will only result in fatigue on race day.
Additionally, your weekly mileage will decrease gradually. It is advisable to aim for a reduction of 20 to 25 percent in your overall mileage. Similarly, your individual workout mileage should also be decreased. During the tapering period, it is important to include a tempo run every week, but make sure it is shorter than what you usually do. For instance, if you typically do 30-minute tempos, adjust it to 20 minutes.
If your goal is to taper for three weeks, you have the option to include a tempo run during one week and engage in an interval workout (such as a track workout) during another week. In terms of intervals, if you have been performing six to 10 sets, reduce that to three to six sets. Make sure to maintain the same pace, but simply decrease the number of sets and the time spent on your feet.
When it is the taper weeks, consider incorporating an additional day of rest, which implies taking a complete day off from any physical activity, just resting.
1. Adjust your taper to fit your needs.
Tailoring the tapering process to suit your individual needs and goals is essential, just like how there is no universal marathon training plan. It is crucial to understand your running style and desired outcomes. It is also important to not strictly adhere to conventional rules and consider your personal well-being. Beginning the tapering phase by attentively listening to your body and adjusting accordingly is a solid starting point.
In training, just like any other aspect, personalization is necessary when tapering for a marathon. You can choose to follow a three-week taper instead of two weeks or significantly reduce mileage while still maintaining intensity. Alternatively, you can slightly modify your mileage and reduce intensity as well.
If you want the best results, it is advisable to follow a marathon training plan or seek guidance from a coach. However, if you are training alone, you have the freedom to choose what suits you best. It may require some experimentation, but once you find the right approach, you will be on the right track. Additionally, consider this phase as the culmination of your training.
Instead of considering the taper as a separate phase, view it as the last stage of your training. Regard the taper as a time to concentrate on refining your skills and reaching optimal performance. Your training has not come to a halt; the taper represents its essential conclusion. Step 3: Reduce your mental workload.
Ethiopian runners, who excel in marathons, can teach us a valuable lesson. It is advisable to refrain from engaging in excessive activity, known as “zur” in Amharric, when not training or tapering. To clarify, “zur” refers to any action that hinders proper rest and should be avoided.
One should consider minimizing stressful tasks and mentally taxing activities before race week to reduce stress. It is also advisable to decrease social media usage. Additionally, it is recommended to take a break from weightlifting.
If you have been diligent in your running routine and have completed your strength and conditioning exercises, now is the moment to take a break from using dumbbells.
A study discovered that runners who engaged in strength training for several months and then ceased a month before the race experienced the same advantages in running efficiency that come from strength training. Incorporating intense weightlifting prior to a race will solely result in tired and sluggish legs on the actual race day.
Maintain the level of intensity but decrease the level of volume.
The reduction of mileage is likely the most important part of a taper, but that does not mean that the intensity of your runs should be decreased. According to research, combining a decrease in volume with high-intensity workouts one week before the race day yielded the most optimal outcomes.
6. 6. Maintain a bit of interval work and tempo running in the taper, but reduce the volume of those sessions in order to keep feeling sharp, but not depleted, on race day. Finally, visualize success.
During the taper period, it is beneficial to engage in mental visualization, which involves imagining the outcome you desire. As the race approaches, start visualizing your objective, whether it involves completing the race within a specific time or being able to run the entire distance without any breaks.
Visualize each step, reimagine the following passage by evoking vivid sensations, emotions, and sounds. Begin by envisioning the physical sensations of each action, gradually increasing the level of detail with every revision. 1. Imagine yourself completing each step, focusing on the physical sensations and emotions that arise. Hold the image of finishing in your mind, feeling the satisfaction deep in your core. Picture the sound of the crowd, the resounding cheer in your ears. 2. Immerse yourself in the step-by-step process, allowing each action to evoke a sensory experience. Start with small details, slowly building up a vibrant scene. Feel the flutter of excitement as you take each step, your heart pounding in anticipation. Picture the animated crowd, their infectious energy filling the air with a symphony of joyful noise. 3. Envision the journey unfolding, painting a detailed picture of each step. Transport yourself to the very moment of completion, savoring the physical sensations that accompany each action. Delight in the rush of adrenaline coursing through your veins, knowing that success is within your grasp. Immerse yourself in the vibrant atmosphere, the deafening roar of the crowd becoming music to your ears. 4. Immerse your entire being in the rich tapestry of the experience, bringing each step to life with vivid imagery. Feel the warmth of accomplishment spreading through your body, as every action propels you towards the final goal. Hear the crowd’s thunderous applause, reverberating in your chest and fueling your determination. Taste the electrifying energy in the air, as you channel the collective excitement into your own triumph. Through these guided visualizations, transform the original text into a vibrant and immersive narrative that ignites your imagination, making each step and sensation almost tangible.
If you are worried about your running form deteriorating, imagine yourself running strong with your chest out and arms pumping in the final miles of the marathon.
The sequence is as follows: decrease, keep at the same level, and then raise.
During the taper period, it is important to consider reducing some aspects while also maintaining and increasing others. It is advisable to reduce mileage, mental stress, comparison, and risk.
8. Make sleep a top priority.
During the taper, sleep is crucial and should be valued. It is the time when muscles rejuvenate and the body heals damaged tissue. It is expected that the night before the race will be disturbed, so strive to get satisfactory rest in the week leading up to it.
If you are uncertain, take into consideration doing less. Nutritionist Kim Pearson suggests taking a magnesium supplement one hour before going to bed as it acts as a muscle relaxant and has a soothing impact on the brain. Additionally, there are other measures you can take to promote better sleep: avoid using screens before bedtime, decrease or eliminate alcohol consumption, and create a dark and noise-free sleep environment.
Researchers from the University of Limburg in the Netherlands conducted a study that verified the widespread occurrence of over-training among endurance runners. The study involved monitoring the changes that took place in the leg muscle cells of Dutch runners during the preparation phase leading up to a marathon.
By incrementally raising their training mileage to 48 per week and subsequently adhering to a standard taper, these runners eventually arrived at the starting line with 60% of them experiencing muscle damage and depleted glycogen stores. The lesson to be learned is to reduce running distance slightly and allocate more time for rest.
