Running News Daily

Three things to remember during your taper, set yourself up for success with these three race-week tips

It’s race week, and your hardest workouts and long run are now behind you. The bulk of your work is done and it’s now time to relax, feel proud of your progress and focus on your upcoming race. A tapering strategy to gradually reduce their training a week or two before the race is essential for longer races, to get the most out of your performance and make sure your body is rested and ready, come race day. But it can be tricky to know exactly how much to taper and when. Here are three easy things you should remember to master your taper.

1.- Reduce volume

The taper should begin immediately following the last long run on your training schedule, which is normally two weeks before a marathon. Ideally, you should be reducing your running volume by 20 to 30 per cent per week. For example, if you are running 100 km a week, drop your mileage down to 60 to 70 kilometers the week prior, then down to 30 to 40 km the week of the race.

If you are doing strength training sessions, you should cut them way back during your taper. The goal of tapering is to repair your muscles, not break them down by lifting heavy. The last thing you want is to be hurt or tired before your big race.

2.- Rest up

When you run, you strain your muscles. This is especially true when you go for long runs while training for longer races. The adaptations resulting from intense training should be complete by the time you start tapering; the point of running now is just to maintain fitness, not to get fitter. Your body needs time to rest so that your muscles can repair themselves and get stronger.

It’s particularly important to make sure you’re getting adequate sleep, so you are not tired come race day—most of your body’s repair happens while you’re sleeping.

3.- Fuel your body

Ensuring your body is getting enough fuel is often an overlooked part of the tapering process. In the last week before your race, you need to bank more carbs and sodium than you usually consume. How much carbs you need depends on your body and distance, but generally, 200 to 400 grams of carbs per day leading up to a half-marathon or marathon works for most runners.

Enjoy some healthy carbs in the days before your race, like pasta, oatmeal, rice, quinoa and sweet potatoes.