How to Tackle the Taper
Even if youâ€™ve done all the training, diligently racked up the miles, banked all of your long runs, and ticked all of the boxes in terms of your pacing, fueling, organization and planning why is it that in the final few weeks before your big race you start to experience doubt, uncertainty, lethargy and panic! This is known as taper madness and itâ€™s really common. Â
As Race Day approaches the following should be happening;
- Your training should be reducing not increasing
- You should be feeling fresher, less tired and more energized, not battered and broken with aches and pains
- You should be feeling more confident, committed and less anxious, not worried, apprehensive and concerned
- You should be feeling excited, motivated, happy, and ready for the challenge, not lethargic, twitchy and grumpy!
If reading the above has filled you with panic as youâ€™re tired, niggly and short tempered; if you feel like you need to run away and hide when anyone mentions the words marathon, London, finish time, pace or wall then itâ€™s time to put those feelings of tapering madness to bed. Reassure yourself that youâ€™re in control, that you can trust the training youâ€™ve done and that youâ€™re ready to tackle the final few weeks of your Virgin Money London Marathon preparation confident, competent, courageous and committed! Â
Letâ€™s get a few things straight about the taper right here and right now: You donâ€™t lose all the training benefits by doing less running the closer the marathon gets. You wonâ€™t lose any of the fitness you have gained over the past few months by being sensible and doing less as the race draws closer. Fitness adaptations take time. The benefits of regular, appropriate and progressive training are realised in fitness and form weeks and months after the actual training has been completed. Although fitness takes a while to build up, it also takes a while to lose (although not as long). By staying active during your taper, including the same frequency of runs, including a little intensity but dropping the duration, you maintain your fitness and marathon stamina whilst also ensuring youâ€™re fully refreshed and recovered to hit Race Day.
There is no single right way to taper.
Despite the best words of wisdom, advice and expert guidance what works for you might not work for others. Feeling right on Race Day is more about personal trial and retrial around what you know helps make you feel recovered, motivated, energised and up for it. Some folk like to do very little running the week before the race, others like to keep their running going. Get the basics right and tweak the personal specifics to nail your taper.
Tapering basics involve reducing the volume (how long you run) and the intensity (how fast you run) in the weeks leading up to the race whilst maintaining some frequency (how often you run). It also involves effective personal nutrition, rest and developing mental coping strategies to help you reach your best when it matters. The goal of your taper is to maintain your fitness, revitalise your muscles and reach physical and mental peak on Race Day â€“ without you losing the plot as Race Day draws closer.
Itâ€™s normal to experience a few wobbles, weaknesses and doubts.
Stay calm people! Itâ€™s common for marathon training to not go to plan and for runners to feel like they should have done more than they have, to question their fitness and their sanity! If you are having a few worries, concerns, or illness or injury has hampered your progress and you are really starting to doubt your ability to complete the 26.2 miles then your choices as Race Day looms are really important. The likelihood is that youâ€™re just having a few last-minute jitters and the miles youâ€™ve covered (although these might not be as many as youâ€™d have liked) will be sufficient to prepare you for tackling the marathon. If youâ€™ve been injured or ill and have missed a few weeks training (but are healed and healthy now) then youâ€™ll already be fresh and so the need to back off your training sharply isn't so important.
Youâ€™ll run a better marathon slightly under-prepared and fresh than you will slightly over-prepared and fatigued. Be confident youâ€™ve done all you can.
If youâ€™re still not sure then reconsider your expectations and lower your goals accordingly. Be happy with the revised goal youâ€™ve set yourself and keep running. Think very carefully before dropping out altogether before you even reach the Start Line. Typically, around 99 per cent of Virgin Money London Marathon runners make the Finish Line if they make the Start Line. So, be kind to yourself and get the remaining runs until Race Day completed.
How to get your taper terribly wrong and perfectly right
Chuck in loads of extra training. You panic that you simply havenâ€™t done enough training and decide that packing extra miles into your final few weeks is a good idea. You simply canâ€™t squeeze marathon training into the last two weeks. Itâ€™s all too easy at this stage to make the classic mistake of doubting the training youâ€™ve done to reach this point, think you havenâ€™t done enough miles, panic and run more in the final weeks than youâ€™ve run in the past three months. This wonâ€™t work.
A great taper will see you run smart. Run less to achieve more when it matters. Keep running but recognise that less is more. This doesn't mean do nothing! It means maintain the frequency of your running routine but drop the volume. Include some shorter workouts and some marathon-paced efforts, but make sure as the race draws closer you feel fresh and recovered and not tired. Â
If you normally run three or four times a week, keep that regular routine going right up until race week but run for a shorter duration and cut the volume of your individual workouts but also your weekly total. After youâ€™ve completed your final long run with around three weeks to go, itâ€™s time to drop the distance each week. Running long (more than 75 minutes) the week before the race will only serve to tire you out before youâ€™ve even started your race.
Pushing on through injury or illness. Itâ€™s easy to think that the most important thing to do at this time is to ramp things up or play catch-up, ignoring signs and symptoms that could be a game changer. An injury or illness at this stage could spell disaster and if itâ€™s serious enough could stop you from participating at all. Â
Listen to your body. If youâ€™re tired, restless, aching, hurting, unhappy, sore, fatigued, frustrated, generally narked off with the whole thing just back it off. Take your foot off the marathon throttle and calm down. Ease the pressure on yourself now before itâ€™s too late and you break. Doing less in the final few weeks is considerably better for your marathon success than doing too much and jeopardising your start â€“ let alone your finish.
Neglect your headspace and ignore your mental game. All of the physical training youâ€™ve diligently done in the previous few months can be relatively insignificant on Race Day if you lose your head and your mind isnâ€™t up for the challenge.
Refine your armory. Use your running training in the final few weeks to help you to pay attention to, raise your awareness of and refine the psychological strategies that work for you to help you keep putting one foot in front of the other in the toughest moments of the marathon.
Five things to try in taper training to strengthen your race day mental game
- See your future self. What do you want to feel like when youâ€™ve completed the race? When you say â€˜I completed the 2017 Virgin Money London Marathonâ€™ how will that make you feel? It will be amazing, right? Youâ€™ll glow, feel inspired and feel proud. See your future self and hold on to those feelings.
- Think back and boost your self-esteem. Feel good about what youâ€™ve done to get to the start line and how far youâ€™ve come. Reflect on previous training and remind yourself how worthwhile itâ€™s all been. All the hard work youâ€™ve banked has helped you run faster, feel better and get ready for race day. That hard work doesn't leave you on during the race.
- Think about your personal heroes. Think about people who inspire and motivate you to run and then remember that there is always someone, somewhere who is motivated by your running and what you have, and will achieve. Be the inspiration for others and use your own inspiring people to help you keep moving forwards. Practice in your mind covering each of the final five miles along the Embankment and into the Birdcage Walk and the Mall with five different people in your mind who have helped you on your journey. A single mile for each person.
- Get a personal mantra. Develop a short, positive motivational saying that you can repeat to yourself over and over again in your head to help you reach the finish. For example, â€œI can, I will, I am going to do this.â€
- Remind yourself of your personal #ReasonToRun for running. What is it that gives you real strength and courage? What has got you off the sofa on those dark nights and out of bed on those early mornings? Keep this reason close to your heart and be ready to use it on Race Day. Itâ€™s the thing that you can draw out at your darkest moments to energise you to keep going.
Always remember: you got this.