Tapering for the big day

We have trained consistently hard over the past few weeks, having braved all the difficulties this cold winter has brought upon us. So, by now, we should all be stronger and fitter.

This is a crucial phase in the build-up. Too little training and you won’t reach your optimum, and too much of it could seriously risk injury and illness which no one wants.

With three weeks to go for the big day, tomorrow should see our longest training run/walk. This is where peak training comes to an end. From then on it is the time to taper and cut back on our mileage.

Despite the natural desire to add just a few more hard sessions, it is necessary to ease down and allow the body to benefit from all the hard work put in before.

For many runners like us this is an extremely difficult time. February 26, the day we have motivated ourselves for by setting our goals, is approaching fast so now we have to cut back on training time and effort.

Tapering is crucial in order to give our body and mind a chance to rest, recover and prepare for that day, mentally and physically.

Tapering means cutting back on your training and allowing the body to rebuild to peak strength – micro-damaged muscles are repaired... and that nagging chronic injury has time to heal. It also allows muscles to store carbohydrates efficiently in preparation for the race.

After your long run/walk tomorrow, cut your mileage down to 80% of what you have been doing. The first week of tapering is normally easy as we gain benefits of more sleep, a return of power to the legs, and for most of us, this is the time to enjoy spending more time with family and friends.

As we head towards the second week, however, the guilt and doubt of not training enough can invade our every waking minute.

Will we lose our fitness or would our weight escalate?

Training here is reduced by 50 to 70% of what you had been doing, with an increase in rest days, and possibly a slight addition in appetite. Withdrawal systems may also be experienced and do not be surprised if you feel new aches and pains too!

This is normal as the body is repairing itself from months of training. Do not worry here – you will be fine on race day... no worries.

With one week to go, the mileage and training is reduced to one third (30%) of your normal schedule.

Keep your usual pace for most of your training that week, as slowing down can make you feel sluggish. Take two or three rest days in between.

Ideally, go for a very easy 20-30 minute jog the Saturday before. This is simply to settle last-minute nerves more than anything.

This final week is what I call a vacuum of the past months with minimal running time and far too many hours to contemplate the nerve-wracking test that lies only a few days ahead.

Work on mental preparation by visualising yourself during the race and stay relaxed and confident, knowing that pre-race nerves are very normal.

Tapering gives you the extra reserves required to make the most of all your hard training, getting you through the finish line and feeling pleasantly exhausted and satisfied... a strange mix of art and science!

Enjoy your running.