What is tapering?
A taper is a reduction in your mileage during the final 2 to 3 weeks before the marathon.
Why Do it?
Simple Answer – to repair and replenish.
During high mileage training we overload our bodies. During periods of rest, the body repairs itself. In doing so, the body overcompensates for the previous stress by building up to a level stronger than it originally was. The taper allows your body to fully complete this overcompensation process, making sure that you are at your peak on marathon day.
In addition, tapering allows your body to top off the systems needed to fuel you through the marathon. Tapering allows your body to:
During high mileage training we overload our bodies. During periods of rest, the body repairs itself. In doing so, the body overcompensates for the previous stress by building up to a level stronger than it originally was. The taper allows your body to fully complete this overcompensation process, making sure that you are at your peak on marathon day.
In addition, tapering allows your body to top off the systems needed to fuel you through the marathon. Tapering allows your body to:
- fully restore its glycogen levels (glycogen is the primary fuel your body burns as energy for the marathon);
- increases plasma and red blood cell volume (allowing your blood to carry more oxygen); and
- increases enzyme activity (allowing your body to burn fuel more efficiently).
How to Do it?
Like every other aspects of training, there are multiple tapering programs. While no two are exactly alike, most have two attributes in common:
ONE – Decreased Mileage. In the first week of the taper, reduce your mileage to 70%-80% of your highest mileage week; in the second week, reduce your mileage to 50%-60% of your highest mileage week; and in the week before the marathon, reduce your mileage to 25%-35% of your highest mileage week.
TWO – Maintain Intensity. Studies have shown that athletes who incorporate some higher intensity workouts as part of their taper tend to have better results than those who perform their taper runs entirely at easy/conversational pace. Short, higher intensity workouts may help maintain muscle memory. They also stimulate heart rate and blood flow and aerobic consumption. I equate it to a quick charge on cell phone. Note that you should NOT be doing hard speed work during the taper (you don’t want to break down muscles). Instead, try incorporating some short speed, tempo, or marathon pace work just to get your heart rate up, then back off and run easy. See the June calendars for suggestions.
Final Thoughts
ONE – Decreased Mileage. In the first week of the taper, reduce your mileage to 70%-80% of your highest mileage week; in the second week, reduce your mileage to 50%-60% of your highest mileage week; and in the week before the marathon, reduce your mileage to 25%-35% of your highest mileage week.
TWO – Maintain Intensity. Studies have shown that athletes who incorporate some higher intensity workouts as part of their taper tend to have better results than those who perform their taper runs entirely at easy/conversational pace. Short, higher intensity workouts may help maintain muscle memory. They also stimulate heart rate and blood flow and aerobic consumption. I equate it to a quick charge on cell phone. Note that you should NOT be doing hard speed work during the taper (you don’t want to break down muscles). Instead, try incorporating some short speed, tempo, or marathon pace work just to get your heart rate up, then back off and run easy. See the June calendars for suggestions.
Final Thoughts
- The Hay is in the Barn – It takes 14 to 21 days to go through the breakdown and overcompensation cycle. That means that if you continue to run high or hard miles during the last few weeks before a marathon, all you’re doing is ensuring that you’ll be at your weakest point on marathon day. You won’t receive any benefits from those workouts until a week or two after the marathon.
- Don’t Cheat the Taper – Replacing running with other exercise is NOT tapering. Tapering is a time of REST. Don’t take up biking, weight training or aerobics to fill your extra time. If you regularly cross train in addition to running, cut back on that as well.
- Avoid the Bathroom Scale – Because you are running less, you are burning fewer calories and are not sweating out fluids as much. You may gain a pound or two. Don’t worry about it. It’s better to make sure that your fuel tanks are full than worry about small weight gain.
- Do Think About What You Are Eating – Early in the taper increase your protein you eat to facilitate tissue repair and fruits and vegetables for antioxidants and vitamins. At weeks progress make sure you get energy rich foods like unsaturated fats and complex carbs and consume plenty of fluids (alcohol does not count).
- Train your Brain – Rest is not easy. For the past 12 weeks, you’ve been asking your body to go further and faster than it ever has before. It’s going to react when you suddenly change that routine. You may feel crabby, depressed or antsy and may experience “phantom” injuries. Don’t give into these feelings. Instead, keep your mind occupied by using the time to mentally prepare for the marathon.
That’s it … You’ve done the heavy work, now its time to get busy and rest up for the big day.
Want to know more about tapering? Check out these links to taper related articles …
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