The Need to Taper

I was 'Tweeted' recently by a Up & Running follower and was asked about advice for tapering for a 1/2 marathon.  I though I would go to the shop floor and ask as they are the Guy's and Gals that would have the 'knowledge'.  Below is the main responses that I have had.  If you want any more info and advice then visit your local Up & Running shop and I am sure they will be able to advise you.  Its what we do.

THE NEED TO TAPER!

In normal training, we don't taper from one run to the next. In fact the adaptation to training by occasionally training a little 'tired' gets us used to overcoming low ebbs during racing. However, the whole point of training is in the process of 'super compensation'. That is, causing micro trauma which the body recovers from during rest and then becomes stronger for the next run.

So where does tapering come in? When we are preparing for a focus race, particularly a longer race such as a half marathon or full marathon it is important to taper in order to prepare the body to cope with the vigour of such a tough event. Not only that but tapering helps us to perform better and for longer.

How to taper - We begin to taper from between two and three weeks before the race. Tapering takes the form of slowly reducing the volume of running whilst maintaining a reasonable intensity during the faster runs. In the final week before the race, many runners reduce the number of times they go out running and rest the day before the big race. Obviously this depends on what your running history is, for example an elite runner that runs 70 miles a weeks may still run 25 miles the week before a marathon (a lot of running for most people!) During the final 3 or 4 days before the race, it is a good idea to increase the carbohydrate amount in the diet. This does NOT mean eat loads more! It simply means we aim to eat a diet with a high bias on carbohydrates (such as starchy foods high in low G.I. carbs) and reduce the amount of fat and protein. In the past people have also tried the 'depletion' approach where you cut carbs from the diet for a while, but this is risky and have proved to have more drawbacks than benefits.

What actually happens when you taper is that the body's fuel (called glycogen) levels stored increase, meaning the body can run further before running out of energy. The taper period also allows the body to recover from all the training and literally gives it a rest. Luckily it does not lose fitness during this brief period of reduced volume and even though oddly people feel 'heavy' during this period due to the increased fuel and water stored in he muscles and liver, on race day it all comes good and you realise why it was a good idea to taper!

Darran Bilton
Up &Running York

----------------------------------------------

I am sure that there is someone in the company that has more knowledge about this for a half marathon [not sure about that Laura - Ed]... however, you might be able to use bits...

As a 1500m runner when my season approaches and the big race dawns my training shifts heavely from high volume and endurance based work to quality work, with the quantity vastly reduced. My morning runs become purly for recovery with the emphasis on feeling good and relaxed, and the interval sessions of a night get quicker with long recoverys emphasis on on quality of the rep.

The week before the race, free weights are reduced or stopped and high resitance sessions such has hills are tappered, again focusing on few reps but of a high quality.

The week before the race the hard work is done and its all about making sure you feel good, relaxed but still on point... so muscles are all activated. Tapering does not meen stop. I take a rest day 2 days before my race and the day before i do 5 x 3 minute wind ups (2-3min recovery) (each minute gets gradually quicker than the last) i dont push hard just make sure i am flowing. I find this helps keep everything switched on before race day.

Laura

Up & Running Leeds Headingly

----------------------------------------------

Tapering for a half-marathon ideally begins two weeks out from race day. So ideally you last long run would be two weeks before race day. Your body will have adapted to a regular pattern of training in the months and weeks leading up to your big day assuming your preparation has not been interrupted by injury or illness. It's a good idea to retain this lifestyle and training pattern in your final two weeks, gradually reducing the volume and intensity of your training sessions.

Below I have listed a few key areas which you will need to look at during your two week countdown.

Training:
Make sure you get plenty of rest. Your body will feel sluggish in the final few days before race day. Basically this is the body shutting down and starting to save energy.
Sleep is very important as well. It is not unusual to sleep badly the night before a race. This is fine as long as you have slept well in the previous two weeks.

Diet:
Stick to what you have been eating for the previous two weeks, don't try anything new. In the final 48 hours before the race perhaps eat more carbohydrates.
It is important to remain well hydrated but don't drink more than normal or drink extra sports drinks.

Race Day:
Have your racing kit packed, planned and organised a few days in advance. Be happy with your shoe and kit choice don't pack anything brand new.
Eat your normal pre-race breakfast. This is not the time to experiment or to miss breakfast!
Don't drink gallons of water before you start because this will weigh you down and could lead to unwanted stops.
Drink during the race but only as frequently as practised in training. Try to use the sports drinks in training before race day, as unfamiliar drinks could upset your stomach when you're running hard.
Another important point worth mentioning is not to get carried away at the start of the race. Ignore the fast starters and the crowd.

In preperation for the race it might be worth considering doing other activities to take your mind off the race, but nothing that will cause stress. Any travel or accommodation plans make sure these are planned at least two weeks before race day.  

Neil 

Up & Running Manchester