Better for a run

I‘m writing this a few days before the Berlin marathon in my second week of tapering.

Tapering refers to the gradual reduction in training volume and intensity, particularly running mileage, in the two to four weeks before a running event. It is about giving your body time to fully recover and repair damaged tissues.

Although you would think it is a great time to put your feet up and relax, it’s actually a weird time psychologically. It feels counterintuitive to be reducing your time running when everything up to now has been increasing distances being run through your plan. You start to question whether you have run enough. Have I gone far enough for the half marathon or marathon I have been training for?

Don’t panic! If you have been following a plan you will be fine. Even if you have missed a few days here and there you will have done enough. This time is about giving your body a rest to get the best performance on the day.

Any niggle suddenly takes on irrational proportions when in normal training you would just brush it off as aches and pains.

You start to walk around as though every staircase and pavement is a trap ready to wreck your good work over the training block. I’m using the escalator as I don’t want to trip on the stairs!

Other concerns can also take hold in this period in what is often referred to as maranoia. You start worrying that you will get ill. Unwittingly you start avoiding anyone with the slightest sign of illness. They coughed- I’m off to the next coach on the train!

Of course you may be unlucky and actually become unwell or pick up an injury. However most people at taper stage will be in great shape physically. Your hard work has paid off and you just need to get your head around the fact that there is nothing more training wise you can do.

There is of course something you can do through the taper period. Rest well, eat well and sleep well.

Rest well – giving your body an opportunity to recover from your training block is important. It is not about completely stopping running but reducing your training load. There are lots of different approaches to this. I reduce the distances over my two week taper, but keep to the same structure of running days. This keeps the structure but reduces the load.

Eat well – as a runner you will most likely already be following a healthy eating routine. Therefore you should not be making big changes during the taper period. However in the two to three days running up to the race you may want to increase carbohydrates through eating more potatoes, vegetables, fruit, bread, rice and pasta. Carbohydrates help increase your stores of glycogen which your body uses for quick energy.

Sleep well – Sleep is probably the most important element to the taper. Sleep allows the body to repair tissue and build muscle, which can help you return to your best performance faster. Get as much as you can!

Of course with a reduced running schedule you may have (in theory at least) more time on your hands. However it is probably best to keep yourself busy to avoid maranoia taking over! There is usually lots to sort for a big race like a half marathon or marathon, especially if you are having to travel. Use your new found time to do that.

So although the taper can feel a weird experience, it will ultimately allow you to achieve your best performance on the day of the race. Happy tapering!