MARATHON TAPER

Welcome back EXFO readers! I appreciate you for checking back in.

The calendar year is almost over and with the end of the year goes the 2022 marathon running season. There are, however, some scheduled marathons left before we welcome 2023. The Tucson Marathon is less than 2 weeks away! I am running this one and I am very excited to tackle this Sonoran Desert run! I am in the middle of my taper so I wanted to say more about tapering prior to a marathon. Read this blog post to learn more about what a taper is and how it benefits marathon runners! (This means you - you runner!)

TAPER- THE RESEARCH

To put it simply, tapering before a marathon is the 3-4 week time period prior to race day where the runner reduces their training effort. Tapering prior to race day “helps runners to recover from stresses of weeks of high-volume, high-intensity training to enhance race-day performance”.

This study showed “that longer tapers of up to 3 weeks were associated with better performance than shorter tapers”. The same study also noted that “a more disciplined taper strategy could improve performance relative to the benefits of a less disciplined taper” -this means following a running plan instead of just winging it.

I appreciate the information from the previously cited study because the research participants were recreational runners like you and me - not professional athletes.

TAPER - RECOMMENDATIONS

Tapering typically begins immediately after your highest logged weekly miles. This week typically ends with your longest “long run”. For most runners (including myself), hitting that 20-miler “long run” is the last run before the taper begins. After the 20-miler, generally follow the same schedule as before just reduce the mileage per run by about 20-30% for the 1st week of the taper.

Week 2 of the taper, it is recommended to reduce mileage by “about half to two-thirds the amount your ran during your highest mileage week”. In terms of rate of perceived exertion (RPE), I would recommend in week 2 of the taper to not exceed an RPE of 6 on any of your runs. An RPE of 6 means you are breathing heavily but can hold a short conversation.

Finally, the week prior to the race, reduce mileage from the previous week by anything that feels comfortable to you and slow down the pace for all runs by at least 1-2 min/mi of what you normally could run. Also, no running at all 48 hours prior to race day.

If you want to read more recommendations on running, check out this blog post “RUN FASTER STRONGER LONGER.”

HOW I TAPER

I have completed several marathons in my life and countless half-marathons and I believe the best tool to have when preparing for a full marathon and timing the taper properly is having a running plan scheduled out at least 16 weeks before race day. (I can make one for you!) A second tool that is just as important is intentionally maintaining a trusting mindset- trust that all of the training prior to the taper will pay off on race-day, trust that you have what it takes to complete a marathon, trust in yourself.

I’m taking this taper period before the Tucson Marathon as an opportunity to indulge in more yoga sessions, to sip on some more hot tea (having at least 1 cup of ashwagandha tea a day), and noticing how my body reacts to reduced mileage and reduce RPE. So far, my legs are feeling thirsty to run harder, run longer but this is when I need to calm my mind and practice having a trusting mindset in order to not push it during my taper.

CONCLUSION

Preparing for a marathon takes several months! It is a huge time commitment. To top it off, it not only is a physical challenge but a mental and emotional challenge as well. There will be tears from sheer emotion -trust me. You are pushing your mind and body to its limits. I remember when I ran my first marathon, I cried. It is a wonderfully arduous experience that I highly recommend if you want to get out of your comfort zone and discover more about yourself.

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In these winter months the pervasive qualities are yin - feeling stagnant, cold, dark, dry - find balance - incorporate more yang qualities to feel mobile, light, sweaty, warm - become a marathon runner!

If you are interested in running a marathon and need help, please feel free to reach out! I am here to help.