This is the fourth article in my series on preparing for the marathon, focusing on the crucial phase: tapering. After months of dedicated training, the marathon looms large. Now’s the time to fine-tune your body and mind for the big day. Marathon tapering isn’t about stopping completely; it’s a strategic reduction in training volume and intensity to allow your body to recover and peak performance. It’s important to note that most well-structured marathon training plans incorporate a tapering phase towards the end. If you’re unsure about the tapering guidelines within your chosen plan, refer back to my second article in this series, which discussed how to choose and adapt a training plan to suit your individual needs.

Many runners experience a slight feeling of sluggishness or even a minor dip in motivation during the taper. This is perfectly normal. Your body is shifting gears, prioritizing recovery and storing energy for the marathon. Don’t panic if you don’t feel as strong or energetic as you did during peak training weeks. Trust the process and focus on adequate rest and nutrition.

3 Weeks To Go: Focus: Mileage Reduction & Maintain Quality during the Marathon Taper

Three weeks out from the marathon marks the beginning of the taper.
• Reduce mileage by 10-15%: Aim for a moderate decrease in overall mileage.
• Prioritize quality over quantity: Include one or two shorter, faster tempo runs to maintain speed and a slightly shorter long run than the previous week. This helps fine-tune your race pace while minimizing overall stress.
• Incorporate cross-training: Include low-impact activities like swimming, cycling, or easy yoga to maintain fitness without stressing the legs. This can also help alleviate any muscle soreness from previous hard training sessions.

2 Weeks To Go: Focus: Further Reduction & Confidence

This week, you’ll notice a more significant decrease in training volume.
• Reduce mileage by 10-15% again: Continue to gradually decrease your overall mileage.
• Maintain one quality session: Include one shorter, faster tempo run or interval session to maintain speed and race fitness.
• Build confidence: Include one easy, long run at a comfortable pace. This should be your last long run of the training cycle, ideally scheduled for two weeks before the marathon.

Final Week: Focus: Rest & Recovery

In the final week before the marathon it’s time to significantly reduce training load and prioritize rest and recovery.

• Significantly reduce mileage: Aim for very easy runs, short distances, or even just walking.
• Prioritize rest: Get plenty of sleep, and listen to your body. If you feel fatigued, take an extra rest day.
• Focus on nutrition and hydration: Begin your carb loading strategy as outlined below.
• Practice Race Day Routines: Use this week to practice your race-day routines. Experiment with your race belt, practice carrying gels, and test out your nutrition and hydration plan during your easy runs. This will help build confidence and minimize any unexpected surprises on race day.

Nutrition and Carb Loading During your Marathon Tapering

Proper nutrition throughout marathon training is very important, but it becomes even more vital during the taper.  At a basic level its about consuming a balanced diet with enough calories and plenty of carbohydrates for energy. Its also about staying well hydrated.  Here’s what it should look like.

Carb Loading

• Carb loading involves gradually increasing carbohydrate intake in the week leading up to the race. This “fuels” your muscles with glycogen, the primary energy source for endurance activities. Adequate glycogen stores are crucial to prevent ‘hitting the wall’ during the marathon. The ‘wall’ occurs when your body’s glycogen stores are depleted, leading to a sudden drop in energy and a significant decline in performance. By maximizing glycogen stores in your liver and muscles through carb loading, you can delay the onset of fatigue and maintain a consistent pace throughout the race.
• Day 1-3: Gradually increase carbohydrate intake to around 70-80% of your daily calories.
  Day 4-6: Maintain high carbohydrate intake, focusing on easily digestible sources like pasta, rice, potatoes, and fruits.
  Race Day: Consume a carbohydrate-rich breakfast a few hours before the race.
• Busting the Myth: You may have heard the advice to have a massive carb-heavy meal the night before the race. However, this can often lead to digestive issues and discomfort during the race. Aim for a moderate, easily digestible meal the evening before, such as grilled chicken or fish with steamed vegetables and a small portion of whole grains.

Calorie Intake, hydration and sodium

• Maintaining Calorie Intake: It’s crucial to maintain adequate calorie intake throughout the taper to support recovery and prevent weight loss. This may require supplementing your diet with calorie-dense foods like nuts, seeds, nut butters, and dried fruit. Consider using protein and carbohydrate shakes or recovery drinks to easily boost your calorie intake.
• Hydration: Drink plenty of fluids throughout the day, especially during carb loading. If you are a ‘salty sweater’ (you notice significant salt residue on your skin after sweating), you may need to consider supplementing with additional sodium before and during the race. This can be achieved through electrolyte drinks, salt tablets, or even lightly salting your gels. Experiment with different options during your long training runs to determine the most effective strategy for you.

Key Takeaways

• Tapering is a crucial phase of marathon training.
• Gradually reduce mileage and intensity in the weeks leading up to the race.
• Prioritize rest and recovery.
• Focus on a balanced diet with adequate carbohydrate intake.
• Carb loading in the final week can improve race performance.

Remember: This is a general guideline. Individual needs may vary. Consult with a sports nutritionist or a qualified coach for personalized advice. By following a well-structured taper and prioritizing recovery, you can maximize your chances of running a strong and successful marathon.

Disclaimer: This article is for informational purposes only and should not be considered medical advice.