Tapering tips for marathon runners

As race day approaches, many marathon runners face a critical yet often stressful phase known as tapering. This period allows your body to recover from the intense training leading up to the marathon while maintaining your fitness levels. In this post, we’ll explore essential tapering tips for marathon runners to help you prepare effectively and combat any feelings of anxiety or unpreparedness.

What is Tapering?

Tapering is the process of gradually reducing your training volume before a marathon. Its primary purpose is to allow your muscles to recover from the rigors of training, helping you feel fresh and ready to tackle race day. Many runners, including myself during my recent preparation for the Baxters Loch Ness Marathon, often find themselves questioning whether they’ve done enough training as they enter this phase.

The Tapering Timeline

Typically, tapering lasts about two to three weeks before a marathon. During this time, runners reduce their mileage by 20-40%, depending on their training plans and experience levels. Here’s a sample tapering plan for different training levels:

Beginner Runners: Gradually reduce long runs from 10-12 miles to 6-8 miles in the final weeks. Maintain one or two shorter runs during the week.
Intermediate Runners: Scale back from 15-18 miles to around 10-12 miles. Keep up with shorter speed workouts but reduce their intensity.
Advanced Runners: Decrease long runs from 20-22 miles to 12-15 miles, focusing on maintaining speed and form without overexerting yourself.

Physical Preparation During Tapering

As you taper, it’s essential to maintain a routine with reduced intensity. This means incorporating easy runs, cross-training, and rest days to allow your body to recover without losing fitness. Listen to your body; if you feel fatigued, don’t hesitate to take an extra rest day.

Nutritional Strategies for Tapering

Nutrition plays a vital role in the tapering phase. As you reduce mileage, your body requires different nutritional support. Focus on increasing carbohydrate intake to replenish glycogen stores for race day. Consider incorporating foods like pasta, rice, and sweet potatoes into your meals while ensuring adequate hydration.

Mental Strategies for Coping with Tapering Anxiety

Many runners, myself included, experience feelings of anxiety during tapering. It’s common to question if you’ve done enough training. To manage this stress, consider using visualisation techniques, imagining yourself crossing the finish line successfully. Mindfulness practices, such as meditation or deep-breathing exercises, can also help you stay focused and calm.

The Role of Rest and Recovery

During tapering, prioritise rest and recovery. Quality sleep is crucial for peak performance, so aim for 7-9 hours each night. Consider incorporating relaxation techniques, such as yoga or gentle stretching, to help soothe your muscles and promote better sleep.

Social Running and Community Support

Running doesn’t have to be a solo journey. Connecting with friends or local running groups during tapering can boost your motivation and accountability. Share your experiences and seek support from fellow runners, whether in person or through online forums. This can help alleviate any stress you may feel as race day approaches.