Tapering for a marathon

We are marathoners!

We train hard to achieve those PBs, right?

We all know how much sacrifice that involves on all fronts!

So, we won't like to race on heavy legs, mentally saturated.

Yes, training for marathons can be really tough on runners. Depending upon the training schedule, last 8-12 weeks, a runner would have trained hard. Of course, all this hard work gradually helps in getting more fitter. Once a particular level of fitness is achieved, a runner should ease back a little. This easing back broadly implies reduction in various aspects of training and is known as 'TAPERING'.

WHY SHOULD WE TAPER?

• Best reason could be to have a mental break!
• There has been considerable damage (may not be felt) to the muscle fibres due to excessive training load. Taper allows these muscle fibres to heal themselves and also get bigger and stronger.
• We need to top up our glycogen stores, Not only that. The neuromuscular  signals need to get quicker in response to replenish depleting glycogen stores to major muscle groups. These signals do get slower due to hard training.
• Helps in taking care of any minor niggle which can potentially affect race participation.
• Helps in making some dietary changes to top up energy stores.

WHAT SHOULD BE DONE DURING TAPER?

• Mental Relaxation. Take a chill pill! Try to keep yourself away from unnecessary stresses. If you like meditating, it will help a lot. Yoga lovers can now find more time to do yoga. Spend some quality time with your family. Watch some light movies for example. Keep your personal and professional engagements to minimum. You might feel anxieties and concerns during this stage. Preparation is the best strategy to reduce or eliminate stress and anxiety. It is normal to feel nervous leading up to a race. even best of the runners feel that way. Stay away from any negativity, especially any conversation on tough aspects of a race like toughness of route, bad weather forecast etc.
• Diet. Taper doesn't mean one can eat anything, anytime, anywhere. You don't need to make major changes here. A reduced training load for the same diet in any case ensures more reserves. Avoid high fat foods, junk foods, packaged juices, sweets, alcohol. Hydrate well. A good water intake will ensure effective conversion of carbs to glycogen. The real carb-loading phase will be last 3 days leading up to the race.
• Long toe-nails need to be clipped now. Also, fix any blisters, calluses.
• Keep stretching after your runs. An injury prevention yoga routine like this will help.
• You can consider getting a relaxing body massage during this time.
• Rest. Try to get as much rest as possible. Make sincere attempts to hit bed at least some good amount of minutes early than your usual time to hit bed. A good 7-9 hours sleep is so important at this stage. If you are finding it difficult to get sleep early on, try meditating or do some light reading before you sleep.
• Medical Issues. Stay away from anything that can ruin your health and cause some disease at this stage. Avoid going to crowded places. Avoid pollution and contact with people having any contagious disease. It is pretty normal if you catch cold or cough at this stage. Attend to such condition well. 
• Now is the time to get your pacing plan ready. Study the course well. Consult runners who have run that course earlier. Take help of your trainer if you have one on how to pace your race at various stages. Do not postpone this to last 2-3 days. It will only add to your anxiety.
• By now, you should have fixed your travel and acco issues already. If not, act now. Do not leave this to last week. Also, keep your travel packing list ready if the race is outstation.

CHANGES EXPECTED.

Expect following changes during the taper period (not necessarily all):

• Slight improvement in VO2max.
• Decremented lactate levels of blood.
• Replenishment in glycogen stores.
• An increased muscle strength.
• A decrease or disappearance of any soreness. 

A     A FEW GOOD READS.

• Peaking and Tapering in endurance athletes: A Review 
• Less Is More: The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes.
• Quantification of training and competition loads in endurance sports: Methods & Applications.

• The effects of tapering on performance in elite endurance runners: a systematic review.

• Effect of two tapering strategies on endurance-related physiological markers in athletes from selected training centres of Ethiopia.