Ok, so it’s not really a debate, all experts agree that tapering before a long distance event like a marathon are vital. But why?
Tapering doesn’t get you fitter but it stops you from fatiguing before the big day. You’ve put in all the hard work over the weeks and months and by skipping the taper you run the risk of overworking your muscles and not giving them time to have a full recovery.
Tapering is hard to do for someone used to training hard multiple times a week: too much rest is not what the body is used to, meaning the muscles feel sluggish and achey, nerves used to firing get twitchy. However, it is the only chance your body get to build up energy stores and repair any workout related damage to the muscles you will be needing once you cross the start line!
Three Weeks to GO:
1. Reduce Weekly Mileage by 85-90% of maximum
2. Maintain Intensity – the ideal time to perform your last high intensity workout is 13 days before your event to allow your body to raise the benefits of that workout.
3. Reduce the long run by 10-20%, or more if you are feeling sluggish or tired.
Two Weeks to GO:
1. Reduce Weekly Mileage by 70-75% of maximum
2. Reduce Intensity to 60-70% of your usual high intensity workout
3. Reduce long run by 50-60%
One Week to GO:
1. Run a total of 30% of your previous weekly distance – this is hard to do if you are used to churning out the miles!
2. One mini-fartlek session. This will alleviate the nervous twitching and remind your body of what your race pace will be.
3. One day before the race go for a very easy 1-3mile jog. And I say jog, not run. The aim of this is to get the blood flowing and your nervous system to fire but without any of the fatigue. Following this run you should be itching to get out there the next day!
Good luck to all our patients running in the London Marathon – you have done some seriously good work and we know you can do it!
**If you ever have any doubt or questions always ask your osteopath for advice – there is always something that can be improved upon so never feel like you are the only one! To ask one of the team email us here, we like helping!**