Marathon training is normally compromised of many, many months of very specific daily or even hourly steps; warmup, stretch, run two miles at a moderate pace, run one mile at race pace, cool down, eat something, foam roll, take a nap,.. repeat. Those steps matter. The months of training are just a broad idea digestible for others. As athletes and coaches, we understand the importance of being focused on that one, next step. And then we end this micromanaged parade of single units, with…. “okay, now taper for two to three weeks.” This tends to send first time marathoner straight to the dictionary. Even for many veteran marathoners, we struggle to define the taper any more precisely than simply those couple of weeks before a marathon during which we run less, and worry more. This time is often plagued by uncertainty and anxiety, leading some runners to disengage right before the big race or others to “over-engage” sneaking in last minute workouts to soothe our nerves, and fry our legs. Even for those of us who manage to navigate the myriad of destructive temptations throughout the taper, we’re still faced with a number of dilemmas, many of which don’t necessarily have concrete guidelines; how long should I taper, how much and how hard should I run, are distractions good or should I be dedicating my extra time to race prep and visualization? The science behind tapering is squishy. There is a broad, but not unanimous consensus that runners should engage in some form of tapering before a marathon, but many, many different interpretations of what that should look like. And the metrics for success are even more vague. In fact, I think if you asked runners to rank their tapers from best to worst, in almost every instance those rankings would precisely mirror their race results? What is a good taper? Whatever you happened to do before a good race. That kind of thinking is not entirely devoid of value, but it’s not science. It’s mythology. It’s time to demystify the marathon taper.
Rather than spending the end of a training cycle drifting through the mercurial black hole of the marathon taper, it is best to break this phase into the distinct components that you should be prioritizing as your races nears. When we talk about tapering, we’re actually referring to the sequential amalgamation of three things; recovery from peak training, a typical drawdown week and race prep. All these parts share in common a reduction in volume, but we should be careful not to use generalizations that undermine the differences of what is required from day to day. A detailed approach helps ensure that the body gets what it needs when it needs it, and also, maybe more importantly, breakdown the conceptional maze that often terrorizes micro-managerial runners.
The recovery from peak training phase comes first and lasts for however long it takes to recover from your most intense training day (usually your last long run). The other two phases should last a week each, but tying the first to recovery adds a little variability. This is largely the origin for the ongoing two versus three-week taper debate, and is as good a point as any to introduce the topic of duration. A seasoned runner might recover from their longest training run in two or three days and only need two weeks from then to be ready for race day. A first timer will likely have just completed the longest distance they’ve ever run on that last long run, and probably had a surge of adrenaline at the end that nudged them to go a little harder than they ought to have. That runner might need the whole week just to undo the stress of the long run and would certainly benefit from a three week taper. I tend to error on the side of three weeks for all runners when designing training plans. A little extra cushion in the calendar can help accommodate any unforeseen training hiccups, and, even if everything goes according to plan, you can always add work on the back end. If you’ve only scheduled two weeks, and discover that for some reason you need more time, well, good luck finding a sympathetic race director who will move the event back. If you do plan for a two week taper, I think it is important to listen to your body and be prepared to back off that last week of training if it becomes necessary – if you’re someone who struggles to do that; stick to the three week taper.
The first phase should be the most relaxed. The most common error in tapering is the assumption that the entire process should be centered around idleness, a two or three week hiatus from running between training and racing. In fact, every aspect of the taper should be infused with purpose and some motion. These first few days are about active recovery. The best framework for this time should be based on whatever has worked for you after your long runs throughout the training cycle. Most runners benefit from some light jogging or other form of moderate exercise to generate blood flow after a long run. Others require a full day of rest to reset themselves. At this point athletes should know their bodies and act accordingly. This isn’t the time to introduce anything new. I do think it is appropriate to stretch this process out a little longer than your regular recovery from a long run. During the training the cycle, you might only take a day or two after a long run. Here I recommend doubling your typical recovery time and then ending the process with a rest day.
On a mental level, this first phase can be difficult. You still have a fair amount of time before your race and the fatigue of peak training has likely taken an emotional toll. Add to this the fact that this phase is often the most lethargic, and many runners experience listlessness and anxiety early in the taper. Some of this is unavoidable, but I do think there are ways to mitigate the emotional stress of early tapering and prevent it from contaminating the rest of the process. First and foremost, use this time to celebrate your training. Too often we wait to assess the work we’ve put in until after the race. I don’t like this. Training is an accomplishment in and of itself and there are too many variables on race day to let that grade the months and months of hard work you’ve already put it. Races do matter, but I would argue that training matters just as much. Take a victory lap. Not only will it present a pleasant distraction during the downtime, but it will also reinforce the emotional edifice of your endeavor and help stave off some of the prerace anxiety. Go out for dinner with friends or order carry out and watch a movie. One word of caution; try not to let the celebration interfere with your recovery – this isn’t the time for a weekend trip to Vegas. Have a little fun, but try not to let it interfere with your sleep or diet. In terms of eating, it’s fine to splurge a little. I usually advise runners to try to economize their recovery diet to maximize nutrition. Here I think it is perfectly fine to treat yourself – just make sure you are getting plenty of protein and the nutrients your body needs.
The second phase should be very familiar. It is simply the usual drawback week that you should have been observing every four to six weeks during your training. For my runners this usually includes one extra day of rest and one hard day converted into an easy or moderate day for a total reduction in volume of 10-20 percent from the previous week. During taper, the volume reduction should be applied to your average workload for the cycle instead of the last week of training, but the concept should remain the same; to stick to a similar training regiment with a reduced stress level so that your body can convert previous exertion into heightened fitness. Running is usually a useful mental outlet at this time, way better than sitting on the coach and visualizing your race for the umpteenth time. A word of caution; don’t overdo it this week. You’re going to start feeling fresh and there will be a temptation to go very hard. Remember; there is absolutely nothing to be gained by pushing yourself at this point and a strong possibility of derailing your recovery. It is okay to include a structured workout that incorporates some pace work and a little faster tempo running, but don’t overdo it and don’t stress out if you don’t feel great. Your body is going through a recuperative process and some days that won’t necessarily translate into pain-free running. The idea is to be ready for race day. Keep getting plenty of sleep and try to keep a diet that is similar to the one you had in training.
The last phase will take you right up to race day and should last five to seven days. The focus throughout this period should be getting ready to run. For planning purposes, let’s assume this phase starts on a Monday and ends with a Sunday race. I’d recommend resting on Monday and Friday, three to five miles of easy running on Tuesday and Thursday, a very limited workout – a couple miles at or around marathon pace followed by strides, on Wednesday and a short shakeout run with strides on Saturday. Continue to show maximum restraint and fight the urge to combat pre-race jitters with hard running. Keep up your normal rehab routine (yoga, foam rolling, etc), but don’t do anything new. Continue to make sleep a priority, but try not to stress out if it doesn’t come easily at this point. A little restlessness is normal. You’re used to a heavy workload and the reduced exertion level over the past weeks will very likely signal to your body that it needs less, not more sleep. This, coupled with nervousness, can lead to a lot of tossing and turning. Try not to let this bother you. Focus on resting your body and let sleep find you. It usually does. And if you do happen to pull an all-nighter on Marathon eve worrying about that one safety pin that doesn’t look like it can make it 26.2, you’re not alone. Lots of successful marathons have been run on zero sleep – and lots of trainwrecks have happened after 8 solid hours.
Starting about 72 hours before the race – Thursday in this scenario – you should begin fueling. The parameters of your fueling strategy should be based on the practices that worked throughout training. Ultimately, the idea is to store as many carbohydrates as your body can process without interfering with your race. This can be a delicate dance. Whatever the human endeavor, we tend to equate uncontrollable bathroom breaks with failure – that’s a legit approach. But energy storage is important – as important as not pooping your pants??? There is an element of personal preference here. I will say that I’ve under-fueled and hit the wall early in races before and over-fueled and had to duck into a porta-potty midrace. In terms of time lost and personal discomfort, I’d opt for the porta-potty every time. The underlying principle for carbo-loading should be to take your digestive system to but not beyond its limit. This requires practice and some faith. An entire book could be written about the exact steps to take in pre-race fueling – many have. Very briefly, I recommend a heavy carb diet starting three days (Thursday for a Sunday race), with Friday being dedicated to maximum consumption. Ideally, on each of those three days, you can consume a little over three times your body weight in carbohydrates (450-500 grams for a 150 pound runner.) This is a lot. My advice is start ramping up on Thursday, try to hit that level on Friday and then gradually roll it back on Saturday. I tend to have a carb heavy breakfast the day before a marathon and then revert back to my normal diet for a lunch and dinner – making sure I add a couple extra snacks throughout the day. Try to get lots of fluids. Digestion requires hydration.
Finally, it is impossible to discuss tapering without also addressing prerace jitters. The proximity of the race coupled with the reduction in our preferred method of stress relief, running, drives many athletes bonkers during this phase. Although, I do think an emphasis on purpose driven recovery and positive thinking can help mitigate the madness, some anxiety is unavoidable. It is a testament to how much you’ve invested in your training. The key isn’t to erase all worries. That’s probably impossible. But we can resolve ourselves to not compound the stress by worrying about worrying. You’re nervousness is normal. I do think it is important to respond to your own psyche. Some runners need to mentally disengage a little during this time. Others will find extensive visualization and preparation soothing. Most of us respond positively to a combination of those two approaches. Ultimately, you should try to focus on what you’re looking forward to about the race and start channeling positive excitement so that the countdown to go-time is a happy experience. There are a variety of techniques and rationales for pre-race visualization. Very briefly, I would recommend that you make sure that you aren’t simply visualizing the finish line and neglecting the race itself. When we only focus on the finish, our minds tend to compartmentalize the race as simply something in between where we are and where we want to be. In other words, as an obstacle. This isn’t a recipe for success. Study the course and imagine the parts you’re looking forward to; a downhill section or some scenic point, or that spot you know there will be lots of crowd support. Have intermediate goals peppered throughout the race. These should be attainable. The idea should be to have a set of expectations that can be met throughout the race so that in the latter stages, when things inevitably get challenging, you’re already engaged in a pattern of positive reinforcement.
Ultimately, it is important to remember that tapering isn’t a booby trap, but a tool. Like any tool, practice and precision enhance its effect, but perfection isn’t required. As long as you are generally observing the principles of rest, recovery and preparation, you will show up on race day readier to perform than you were when the taper started. Try to be mindful of this. Remind yourself that you’re benefiting from this phase and start using that to channel positive energy that can be applied to the marathon. The goal is to mentally and physically condition yourself to enjoy the final challenge, to soak it in as the reward for months and months of hard work and sacrifice, to embrace the race. Happy running, and happy-ish tapering.