Training Talk...............................

TAPERING FOR THE MARATHON: The Final Three Weeks
by Susan Paul, MS
TSF Training Program Director

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The Fall Marathons are almost upon us. Many marathoners have completed their last long run, so that means it’s “Taper Time”! All too often runners fail to realize that tapering is one of the most important aspects of their marathon training. It is also one of most difficult aspects of training to implement because runners fear losing their fitness. However, research indicates that tapering is essential for a successful race. Studies have shown that tapering allows muscle glycogen stores to return to peak levels, and metabolic enzymes, antioxidants, and various hormones to return to their optimal ranges. Muscle and connective tissues repair and strengthen, and the body’s immune system improves dramatically. In short, tapering allows your body to prepare for peak performance.

A study published by Medicine & Science in Sports & Exercise, found that subjects who tapered properly improved their marathon performance by an average of 3 percent. That may not sound like much, but improving your marathon performance by 3 percent translates to 5 - 10 minutes, a PR just waiting to happen! The study also reached the conclusion that “the primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains." Physiological adaptations to training takes 4-6 weeks; therefore, training hard during the final 3 weeks before the marathon is NOT going to improve your performance. In fact, quite the opposite is true. Doing too much during the taper period can destroy your marathon performance. Your best bet for peak performance is to taper properly.

WHAT DOES TAPERING "PROPERLY” MEAN?
Tapering refers to reducing the volume of your weekly mileage during the final 2-4 weeks leading up to the marathon. A three-week taper is the most commonly used tapering plan among marathoners. Tapering properly requires a 20-30% reduction in mileage volume each week for three weeks, as well as, altering intensity.

IMPLEMENTING THE TAPER
In theory, tapering sounds great: cut back on mileage, sleep in, and eat. However, many runners find themselves going crazy while tapering because they fear losing their fitness and gaining weight. Reducing mileage is vitally important for full recovery from previous workouts and for peak performance.

WEEK 1:
During the first week of your taper, cut your total weekly mileage by 20-30% from your highest mileage week. This means reducing your weekday runs and your weekend run. The weekend run, following your last long run, should include a run of 10-14 miles. The intensity or run pace for Taper Week One remains at your goal marathon race pace.

WEEK 2:
Week Two of tapering brings another 20% cut in mileage from the previous week. Your weekend run will be 8-10 miles. Intensity should be no faster than goal marathon race pace.

WEEK 3:
Week Three brings another reduction in mileage. Run 2-3 one mile repeats at your goal marathon race pace with 3-4 minutes of recovery between each mile on Tuesday. On Thursday, run 2-3 miles easy and then RACE on the weekend!

CROSS-TRAINING
Tapering for a marathon includes tapering cross-training activities as well. Now is the time to drop weight training and spinning. Reduce the volume of yardage in swimming by the same percentages as running during the first two weeks of tapering and then drop it altogether during the final taper week. Continue with stretching classes, Yoga, or Pilates but be conservative. Don’t do anything different and don’t try any new moves!

SAMPLE TAPERING PLAN

Week 1:
Tuesday- Warm up with 1 mile easy, run 4-6 miles @ goal MRP, ½ mile to 1 mile cool-down

Thursday- Warm up with 1 mile easy, run 6-8 miles @ goal MRP, ½ mile to 1 mile cool-down

Weekend run- 10-14 miles @ goal MRP

Week 2:
Tuesday- Warm up, run 3-5 miles @ goal MRP, cool down

Thursday- W arm up, run 5-7 miles @ goal MRP, cool down

Weekend run- 8-10 miles @ goal MRP

Week 3:
Tuesday- Warm up, run 2-3 x One Mile Repeats @ goal MRP with 3-4 minutes of active recovery between miles, cool down

Thursday- Warm up, run 2-3 miles easy, and cool down

Weekend run- MARATHON RACE DAY!!

PHANTOM PAINS
One odd running phenomenon that occasionally occurs during the taper period are “phantom pains”. Phantom pains are any new pain occurring in the knee, foot, back, hip, or any other body part that arises out of nowhere. These pains are not associated with any previous running injury, nor did they ever occur during training. Researchers believe that these phantom pains are part of the body’s repair and rejuvenation process. Tapering fosters tissue repair at the microscopic level and the repair process can cause muscle twitches, cramps, and even pain, as the body heals. With overall mileage reduced, no high levels of endorphins are on board to mask these symptoms.
There are several strategies to deal with phantom pains. If the pain is "freaking you out", try visualization. Imagine your muscle tissue repairing and becoming stronger and faster. Stretch, schedule a massage, use a hot tub or whirlpool, and hydrate thoroughly.

TAPER NUTRITION
Increase your protein intake during the first week of the taper period to provide plenty of protein for muscle repair. Increase complex carbohydrate intake and reduce your fat intake during the entire taper period. Traditional sources of carbohydrates are rice, pasta, fruits, vegetables, whole grains, and legumes. Drink plenty of fluids. Reduce alcohol and caffeine consumption during these last few weeks. Remember that alcohol and caffeine are diuretics and dehydration is a marathoner’s worst enemy. Expect a slight weight gain of 2 to 4 pounds during the taper period. But, don’t worry, that’s your stored carbohydrate and water. It will come in handy during the marathon.

THE GOLDEN RULE
The Golden Rule of tapering and racing is: NOTHING NEW! ONLY TRIED AND TRUE! Apply the ‘Golden Rule’ to every single aspect of your training and racing during the taper period and you should have a great race!