You've been training alot and are approaching your race. What to do? How much should I run? What should I eat? These are all questions that are answered by "Tapering"
The "Taper" is the final preparation for any race or endurance event. Tapering basically means that you're decreasing your mileage, resting your body, and fueling your body for the big race. The Taper begins immediately after your last Peak run which is usually 2-3* weeks before the Full Marathon and 2 weeks before the Half Marathon. *Some Full Marathoners like to peak at 2 weeks instead of 3. Some Half Marthoners can do a final long run the week before, but you’ll want to do it carefully.
There are many different type of tapering, and many different methods and philosophies, but in summary:
- Keep frequency of workouts the same.
- Decrease mileage & intensity to rest & repair the body.
- Rest your mind to prepare for the long haul.
- Increase carbohydrate intake to load fuel stores.
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Tapering is the process of adjusting your training and nutrition as you approach your race and is should be practiced by all runners.
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Half vs. Full Marathon Taper
Tapering for the Half Marathon is MUCH different than the Full and generally isn't as crucial. This is simply due to the distance that the human mind/body can go before starting to be really affected. The prep work needed to push the body through 22-24 miles to 26 is a lot more critical than getting to 13.1. Nonetheless, the general principles still apply for the Half Marathon and EVERYONE should practice some sort of taper.
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Nutrition
Your eating habits should change during the taper as well. It's a time of "Carbo Loading" meaning you should increase the percentage of Complex Carbs, especially during this last week. Increase pastas, rices, cereals, drinks (Gatorade, not the alcoholic type), etc.
It's time to "Carb Up" during the final 1.5-2 weeks. I love the one reference article below - the guy relates to carbo loading to "... Eating 'commercial' quantities of carbohydrates."
Side Note: Girls - you will likely start to feel bloated and heavy this week. That's a good thing, cuz you won't feel like that by mile 8 on Raceday. (Guys feel it too, but we typically don't care as much ;)
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Plan to eat "commercial" quantities of breads, grains, pastas and rices.
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Adjust Fiber w/ Increased Carbs
Many high carbohydrate refined foods such as pasta, breads, grains can lead to “notso” regular bowel movements and constipation. You may need to increase/shift to additional fiber rich foods such as fruits, vegetables, whole-grain products, beans, etc.
Cut Back on Carbs
Tapering includes cutting down on mileage which means you’re burning less calories. (about 100cal per mile) So if you cut out 6-10 miles per week, that’s 1000 calories which may turn into unwanted weight gain. This isn’t a large amount over a week, but if you’re watching caloric intake/burn closely, keep this in mind.
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Cross Training & Strength Training
Most if not all cross training ands strength training should be stopped all together. It simply puts too much fatigue on your big muscles and doesn’t allow for proper rest and recovery to peak performance. Still want to get to the gym? Replace it with a light yoga or pilates class (though be careful there too - as they can be equally taxing if you’re new to it)
Stretching
At a minimum, continue your warm-up and cool-down and stretching routines - even more so during taper. With your mileage cutting back, your body may start to tighten up which isn’t good either. Don’t go out and do anything new like sign up for a Yoga or Pilates class. But do some light, active stretching.
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Plan on keeping your body loose with light, active stretching.
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How Much to Run & Train
The most frequent question asked is how much and when to run during the last week. Here is a general rule of thumb for the final 3/2 weeks leading into the race.
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In summary, the frequency of runs shouldn't decrease. You should still get out 4-5 times during race week. You just back off on intensity and mileage.
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Final Meal Preparation
Eat a high-than-normal carbohydrate diet during the last week and have your large meal Saturday late afternoon, early evening approx 12 hrs before race time. If you eat large early, you may want a small snack before you go to bed. Plan on eating "something" on race morning, even if it's a piece of toast and a bottle of Gatorade!
Full marathoners - you’ll want more substance in your gut, so consider a small meal. Also, the earlier you wake up and the longer you have to race time, the bigger the pre-race meal should be.
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Summary
Tapering for a half or full marathon is alot harder than it sounds as your body and mind are used to and expecting to “work out”. You continue with your training while cutting back on volume and intensity and you increase your eating and drinking and resting. Tapering is a necessary part of the training to reduce chances of injury and increasing your chance of success. Good luck with your race!
See ya out there!
Coach Blake
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References & Resources
Here are a few good online articles regarding Tapering:
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More About VAVi Running Club
Just in case, you can find alot of information on our website on the following pages:
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