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September 2007: The Art of the Taper
Ah, the taper. . . . that most mystifying, challenging part of your marathon training program. Ask twenty people how to taper, and you’ll get twenty different theories.
If you’ve done a couple of marathons, you might have discovered a routine through trial and error that works for you. But for you newbies out there, you might not even know where to begin or what to focus on. So here are a few pointers to keep in mind as you count down the days to your first marathon.
WHY TAPER. Most people think that you get stronger from workouts. In reality, you get stronger during the recovery phase. The workouts break you down, and the recovery allows your muscles to rebuild stronger than before. So, if you have followed a carefully planned training program, you will be peaking right around the time that the taper begins. I think Pete Pfitzinger describes it best: “Tapering means cutting back your training, so that your body can rebuild to peak strength. Tapering allows your muscles to repair the micro-damage of intervals, your energy systems to store up glycogen, your body to overcome the chronic dehydration of hard training, and that last bit of tendonitis in your knee or ankle or hip to finally go away.”
WHEN TO BEGIN THE TAPER. Generally, a marathon taper should begin after your last long run, which should be two or three weeks from the race date. I prefer a three-week taper, but some folks will be sufficient with two. Now, I know there are a few of you out there who do not “believe in” the taper. I think, however, that some people are actually just scared of getting out of shape or gaining weight or losing their edge over the competition. So, if you are able to calm down the scaredy-cat voice in your head for a few weeks, you will probably find that you will have a better race. You really can’t get into or out of shape in two or three weeks. Honest.
HOW TO TAPER. The key to the taper is to decrease training volume and intensity. Consider decreasing each week by roughly twenty percent. Switch your focus to relaxed, easy runs rather than your track or interval workouts. Other points you should consider during the taper include getting extra sleep, staying well hydrated, and planning your race-day strategy. And you might want to do a quick self-assessment to see if you might need a massage appointment or two during your taper.
WHAT TO EXPECT DURING THE TAPER. The taper can be frustrating and nerve-wracking for some. For one thing, it’s not uncommon to feel fidgety, super hungry all the time, and anxious for race day to arrive. Others find that they get sick about three or four weeks before the big day. All of these things are normal, so don’t worry too much if you find yourself feeling restless and cranky and sniffly all at once.
If you have allowed yourself to taper properly and to take advantage of the benefits of the taper, you can have a better chance of enjoying your marathon experience. So remember to decrease your training over the last three weeks of your program, get lots of sleep, stay well hydrated, and visualize success!
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