From learning to fuel your body correctly, finding the perfect running trainer, finalising your running goals and actually sticking to your training plan, there is a lot that goes into marathon training! But one of the most important things to understand is marathon tapering, something which can easily be overlooked.
Tapering is a strategic and essential process that actually puts you in peak performance for your marathon or half marathon.
Tapering is a scientifically proven way to enhance performance and reduce the risk of injury; it is essentially a deliberate reduction in training in the run-up to your marathon to allow your body time to recover and adapt in a way that ensures you're in peak condition come race day. Sounds great!
To strike the perfect balance between maintaining fitness and allowing enough recovery time, Runna recommends you begin tapering your runs around 2 to 3 weeks before your marathon.
When it comes to reducing your mileage, it has to be a gradual process so as not to affect your fitness levels, which will feel different for every runner. Tapering is not about stopping entirely, but rather it's an opportunity to focus on quality over quantity. To do this, try reducing your weekly mileage by approximately 20-30% during the first week of tapering, and then by 40-50% during the second week.
This step is all about finding the sweet spot between pushing your limits and preserving your energy. We recommend you introduce some shorter interval runs at a reduced pace.
Tapering isn't just about physical recovery; it's an opportunity to fine-tune your mental game, which is a huge part of any long run. Have a go with some different relaxation techniques and try to find something that works for you, as what works for someone else won’t necessarily be right for you. It’s also really important to remember that tapering is an essential part of the marathon journey and is the final step in your training plan - you’ve almost made it!
As race week approaches, here is everything Runna recommends you focus on;
And finally, remember that you have done all of the hard training and this is the final stretch!