Taper Time!
Mastering the Final Weeks Before Your Marathon
You’ve got months of grueling training behind you. The long runs, the speedwork, the early mornings – they’ve all led to this moment. But before you step up to that starting line, there’s one crucial phase left: the taper. Often overlooked, the taper is the delicate art of reducing your training load to allow your body to recover and ensure you’re primed for peak performance on race day.
Why the Taper Matters
Many runners make the mistake of pushing too hard in the final weeks, fearing a loss of fitness. However, the taper is not about gaining fitness (you’ve already done all you can do!); it’s about preserving it. It’s about letting your body heal the micro-tears in your muscles, replenish glycogen stores, and reduce fatigue so you can start the race on fresh legs.
Dr. Tim Noakes, renowned exercise physiologist, says “The primary purpose of the taper is to optimize performance by reducing fatigue while minimizing detraining effects.” This concept is supported by numerous studies, including one published in the Journal of Strength and Conditioning Research, which found that a well-structured taper significantly improved performance in endurance athletes. Specifically, “A progressive nonlinear taper resulted in a 3% improvement in performance, which was significantly greater than the 0.5% improvement observed following a step taper” (Mujika et al., 1996). In other words, a gradual reduction in volume is more effective than a sudden drop in mileage.
The Anatomy of a Taper
The length of your taper will depend on the distance you’re running and your individual training history. For a half-marathon, a 1-2 week taper is often sufficient, while a full marathon typically requires a 2-3 week taper. During race week for any distance, continue with very light running, focusing on keeping the legs loose and relaxed. Consider a few short, easy runs and some very short strides.
Taper Tantrums: The Challenge before the CHALLENGE
If you’re new to the game, it’s true- taper tantrums are REAL. The taper can be as mentally challenging as it is physically beneficial. With reduced training volume, you might find yourself with extra time and nervous energy. This can lead to “taper tantrums,” characterized by increased anxiety, self-doubt, feelings of sluggishness, fear of loss of fitness, irritability and restlessness. Sometimes, you can even be tricked into thinking you’ve got a sudden injury (though you should still talk to a doctor or coach if you’re experiencing pain). Rest assured, there is a perfectly logical explanation for these feelings. Let’s get our nerd on!
Hormonal Shifts
During intense training, your body experiences a significant stress response, which involves the release of hormones like cortisol. While cortisol is necessary for adaptation, chronically elevated levels can lead to fatigue, irritability, and mood changes. When training volume decreases during the taper, cortisol levels begin to normalize. This hormonal shift, while ultimately beneficial, can temporarily disrupt your body’s equilibrium, leading to mood swings and feelings of unease, especially if you’re prone to these things to begin with. Additionally, the decrease of endorphins, that are typically released during runs, can also affect how you’re feeling physically, mentally, and emotionally.
Neurological Shifts
In addition to hormonal changes, your body experiences some neurological changes during the taper. Marathon (and half marathon) training places a considerable demand on your autonomic nervous system, particularly the sympathetic nervous system (SNS), which is responsible for the “fight-or-flight” response. Tapering allows the nervous system to shift towards a more parasympathetic state, promoting rest and recovery. This shift can alter your body’s baseline alertness and reactivity level, leading to feelings of restlessness or a sense of “unused energy.” Furthermore, your body gets used to the chemical reactions that occur during and after running. When those chemical reactions are reduced, your body needs a little time to readjust. But fear not- by the time day is here, you’ll be ready to roll!
These physiological changes and psychological anxieties associated with tapering can create a perfect storm we like to call “taper tantrums.” Let’s see if we can sort through a remedy.
How to Avoid or De-escalate Taper Tantrums:
- Trust Your Training: Remember the months of hard work you’ve put in. Trust that your body is ready to run the distance you’ve set out to conquer.
- Stay Active: Engage in low-impact activities like walking, yoga, or gentle stretching to keep your body and mind active. Just remember to keep it on the lighter side of things.
- Focus on Recovery: Prioritize sleep, nutrition, and hydration. Louder for the people in the back.
- Plan Distractions: Fill your extra time with enjoyable activities like reading, watching movies, or spending time with loved ones. You know, all those things you wish you had time to do while you were busy running or preparing to run.
- Communicate: Talk to other runners, your coach, or friends and family. Knowing you’re not alone in these feelings and having a support system is key. Positive self-talk, visualizing success or a mantra can help, too!
The Final Word
The taper is a vital part of your marathon journey. Embrace it, trust the process, and allow your body to do its magic. By mastering the art of the taper, you’ll arrive at the starting line feeling rested, recovered, and ready to achieve your goals.
Happy running, and may your taper be smooth and your race be strong! Stay stoked.
