If the Sharpening Phase can be the most confusing phase for runners in training then the Tapering Phase can be said to be the most difficult for some runners. Tapering happens in the last 2-3 weeks before the race. During this phase runs become shorter and the emphasis is put on more rest and recovery. In this article we will look at why and how to implement this crucial training phase for optimal success as well as how to prepare for the marathon during those final days before the big race.
Tapering
You have put in months of hard training. Starting with 3-6 miles your long runs have grown to distances of 18 or more miles. Maybe you have even decided to add in some speed training into your weekly training plans. Your lifestyle has changed significantly as you have been training for this big race. Late night's before long runs are not an option. Food is now fuel. New words like farlik, Gu, forefoot striker, and bloody nipples have found their way into your vocabulary. So much has changed. You are now a runner. And not just any type of runner, but a distance runner, an endurance runner. Congrats! For many runners who have undergone this change this next thing I am going to ask you to do might seem even more difficult for you to do than the day you stepped off for you first long run. It is time to rest, recover, and recharge. Why is this so hard for some. Well, simply because your not used to it anymore. Your used to hard workouts and pushing yourself. Also, you question the wisdom of such a break. "Won't I loose my edge or endurance during this time of rest?" No, not if done right. In fact, you can expect to have a better race if you adhere to the principles of tapering.
Reasons for Tapering
Because it is sometimes hard for new marathoners to see the need to tapper I want to first give you a few reasons why you need to tapper:
Research has shown that most runners start their event overtired, there was not enough recovery time between the training for the event and the event itself.
Rebuild minor injuries to muscle and connective tissue which takes a minimum of 5 days.
Restock depleted nutrients in the body (such as the all important glycogen) to their maximum levels which is typically obtained with 2-3 days of lowered activity.
To allow for the body to "flush" oxidative enzymes which occurs within 72 hours of no aerobic activity.
A Plan
The tapering phase is probably the easiest to plan out. Your simply going to reduce the amount of work you have been doing for about 14-20 before the race for marathoners and 7-10 days for the half marathon.
Here are some factors to consider when planning this phase:
Long Run - You last extremely long run done 2-3 weeks before race.
Midweek milage - Two weeks before race reduce your training milage to about 75% and then for the final week before the marathon reduce it once more to about 50%.
Speed work- Some studies have shown that there may be some value in doing some speed work (if you have been doing speed work already) in the Tapering Phase. Doing so can can keep you focused and reinforces the neuromuscular facilitation of marathon pace. Just remember to not overdo it and end up with an injury.
Other Considerations
Clothing- During these final weeks wear your race cloths on every run. This will help you to work out any final "bugs" you may have with your shorts, bras, socks, hats, etc. And get your body used too and comfortable for those cloths to be worn on the big day. Just make sure to wash them between usages. :)
Hydration- Just because your not running as much does not mean it is time to dehydrate yourself. Keep up a good fluid intake. Ensure that during your runs you are drinking whatever fluid you will be drinking on the race course to ensure your not going to have stomach issues with it on race day.
The Last Three Days
Mental Count-down- It is often that during these last 3 days that nerves begin to kick in to high gear, doubt can start clouding the mind, fear grips the heart. Counteract these things with positive reinforcements. Here are some suggestions:
Remember why you started this venture in the first place. Are you running for someone? Then think about them and your love for them, letting that drive away all the doubt.
Watch some inspirational movies like: Chariots of Fire, the Rocky series, Without Limits, Running Brave, etc.
Daydream about or visual the race. Picture yourself running effortlessly through the 26.2 miles and crossing the finish line in victory!
Remember your training. If you have stuck to a good training plan then all the hard work is done. The marathon is just the celebration of the conclusion of a hard training cycle. Have confidence that you have put in the work and will now reap the rewards for it.
Go sight seeing if you are racing in a new city.
If your training with a charity team plan to meet up with other team members as much as possible to hang out and give each other lots of positive reinforcement.
Carbo Loading- Mention carbo (carbohydrates) loading to a veteran marathon and a blissful grin will appear upon their faces. However, there is a lot of misinformation out there on carbo loading. Let's take a moment to talk about the proper way to carbo load. But before we go there let me mention another aspect of this training tool. It is called "carbo depleting." That's right, it is the principle of reducing typical amounts of carb in your diet. The idea behind this is to prime you muscles to be "super responsive or absorbent" to glycogen storage when you begin the carbo loading phase. If your not an elite athlete I want to to completely ignore anyone who tells you that you must engage in carbo depleting. It's not for you so just put it out of your mind.
The first day of carbo loading is very important. Start the day off with a breakfast high in complex carbohydrates: pancakes, French toast, cereals, etc. That night ensue that you get in a large pasta dinner with a side of bread. Get in as many complex carbohydrates as you can during these meals. Also, your going to want to increase your fluid intake for better absorbs on of those carbs. Try to shoot for 4-8 extra glasses of water a day leading up to the race. Some of that liquid should be carbohydrate drinks like sports drinks and juices. Also, ensue you taking in 3-4 good portions of lean protein. Avoid greasy food for the next few days.
For the next two days your going to switch over from the more bulky complex carbs to more simple carbs. Ensure that you are not eating foods at this time that your body is not used to. You don't want to totally throw your bowls out of whack here. But, this is also a good time to enjoy a bit of cake, cookies, and other treats you have restricted while in training. Avoid roughage during these days and fruits that are highly acidic. Ensure that during the p.m. hours you are staying clear of caffein and energy bars, gels, etc. because your going to need to get some good solid sleep that night.
Salt your food even if you normally don't so that you don't become sodium depleted as your drinking more water. Try eating pretzels too. Additionally you will want to eat foods like bananas for it's potassium because you can become depleted in it as well with the extra water intake.
Your final big meal should be 12-15 before your race and should not include too much bulky foods. You want to select foods that are easily digested so that it will pass through your system before the race starts.
Don't worry about feeling bloated or a bit heavy from all of the extra fluid and carbo loading. In fact, you may notice that you have gained about 2-5 pounds of weight in the past three days. Most of this is fluid being stored in the muscles and can make the legs feel sluggish the first few miles of the race but fear not, this will pass and turn out to be a blessing as you sweat more and more while your tick down the miles.
During carbo loading you may feel sleepy, moody, or cranky. This is due to the blood sugar and insulin response from the carbo loading. However, by the morning of the race it will all come together and you will feel super charged!
Race Preparations- if you have not done so already, due to racing out of town or other reason, this would be a good time to physically view the course. This can be done simply by driving the course or if you arrive to the race location days in advance you might want to consider running or walking portions of the course (in accordance with your tapering program, of course).
Sleep - As the race day approaches there is the possibility that nerves will keep you awake if this is tour first marathon. One of the strategies that I have adopted for myself is going to bed an hour earlier each of the three night's before the race just to ensure I get in enough sleep. This way, just in case I do not get a ton of sleep the night before the race, I will not be suffering from several night's of sleeplessness. You want to make sure that you are waking up at the time you will be getting up on race day for the last three days before the race. This way your training your body's clock to adjust to this new wake-up time. This will allow you to feel sharper and ready to run when the gun goes off. Additionally it will help to train your bowls to kick in at that time too, maybe with the help of a cup of coffee or hot tea.
The Night Before
This night my be rough for you, knowing that in a matter of hours all of your training will come up against it's objective, 26.2 miles, the Marathon. So, plan for this night. Ensure that you have all of your gear for the next morning laid out. Here is a gear list that might help you member what you might need for the big day while your head is spinning the night before:
Shoes
Insoles
Orthotics
Socks
Shorts/running tights
Singlet/running shirt
Underwear (sports bra)
Watch/GPS
Short/long sleeved t-shirt (to change into after race)
Comfy shorts/pants (to change into after race)
Underwear and socks (for after race)
Jacket and pants (for cooler weather)
Hat, sweatband, visor
Gloves, mittens
Bib (place it on shirt/shorts the night before)
Extra safety pins
Timing chip (place on shoe the night before)
Any race info/directions/maps/etc
Your split times (optional)
Sharpie Marker
Duct Tape
Body glide or skin lubricant
Powder
Sunscreen
Deodorant
Wet wipes
Small towel
Sun glasses
Pre race food and fluids
Post race food and fluids
Money
Sandals or comfy shoes (for after race)
Any recovery gear (like "The Stick," "Trigger Point" gear, stretching straps, etc)
Hygiene kit (deodorant, shower gel, comb, etc)
Hydrations gear, bottles, belt, pack, etc
Gel, chews, bars, etc for race
Foot care/blister kit
Here are some more tips to follow for the night before the race:
Set out any food for the next day. The general idea is to be able to wake up and not hassle with anything.
You should set at least two alarm clocks and put them a distance on your bed so you have to get up to turn them off.
Try to stay off your feet as much as possible the whole day. Be lazy, relax.
Listen to music that relaxes you and does not pump you up and get you ready to run.
Go to bed as early as possible.
This is it! Your training and preparation is complete. It's time for Race Day. In the next article we will cover Race Day from the time you wake up that morning until the recovery time after the race.
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