Tapering is one of the most important parts of any marathon training plan, but in many cases, it’s also one of the hardest to implement. Many runners start to feel antsy, restless, or anxious during this period of reduced training—some refer to it as the “taper crazies” or “taper tantrums.” Others often fear cutting back on mileage during the marathon taper, because they believe too much rest will undo all their progress right before their big race. The truth is, though, that reducing mileage is important not only to allow for full recovery before your race, but also to allow you to reach peak performance.
To help you make the most of your marathon taper, here’s everything to know about this part of your training, including the benefits you can expect and exactly how to adjust your mileage and intensity as you approach race day. Most marathon plans include a three-week taper, meaning you will run less and recover more during the final 21 days between your last long run and the start of the marathon. If you skip the taper, you can miss the opportunity to tap into your true potential on race day.
You may also set yourself up for injuries and delayed postrace recovery. And you don’t lose fitness in three weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn’t change at all.” Giving your body time to recover before race day not only means your legs will feel fresher, but also stronger—which could pay off in better performance.
A study published in Frontiers in Sports and Active Living reported that strict tapers, which progressively decrease training in the weeks leading up to race day, are distinctly effective. The researchers analyzed the training plans of more than 158,000 recreational marathon runners and found an association between a strict taper of up to three weeks long and better performance. Specifically, it could improve average finish times by about five minutes, compared with a minimal, relaxed taper.
You might think that because you’re running less, you should eat less, too. Continue eating carbs to get ready for race day, but also make sure you’re eating enough protein. Protein helps “to aid in the repair and recovery of muscle tissue damaged during the high-mileage phase of marathon training,” says Alan Titchenal, PhD, a retired sports nutrition professor at the University of Hawaii and marathoner.
If you don’t eat meat, fill up on protein from eggs, beans, dairy, and soy products. To strengthen your immune defenses and possibly prevent a cold or flu, load up on vitamin C. Kiwis, orange juice, red bell peppers, broccoli, and strawberries are some potent food sources. (Make sure you’re getting enough micronutrients of other types, too!) The following plan explains how to modify your running and eating in the crucial weeks before your race.
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