Do you know what advantages marathon taper can bring to you? Many marathoners start their marathon with no tapering at all. The occurrence of depleted glycogen stores even before the start of a marathon is not uncommon when you ignore this tip.
Let me describe my own experience:
A couple of years ago, I got sick three weeks before a marathon. It was a mild flu, so I was advised to take it easy and rest.
After two weeks of almost no marathon training at all, I thought I would not even make it to the finish – and you know what? I ran my best marathon up to that point.
This experience made me thoroughly research the phenomenon of the taper, and I would like to share my findings and marathon tapering tips with you.
Marathon Tapering
In terms of a marathon, tapering means that you cut back your training volume in the last weeks leading up to the race. This should lead to a better marathon performance.
Some definitions of tapering include the following:
“A segment of time when training load is reduced before a competition in an attempt to peak performance at a target time.” (Mujika, Goya and Padilla 2000)
“A time of reduced training volume and increased intensity that occurs prior to a competition.” (McNeely and Sandler 2007)
Besides the idea that you cut back your training volume in the weeks leading up to the marathon, you need to plan a solid marathon recovery plan as well.
Now let’s get into more detail about the main advantages of tapering for a marathon!
Five Benefits Of Tapering
Studies have shown that proper tapering can bring a lot of advantages. Let’s talk about five widely recognized benefits:
Improved performance
A proper marathon taper can definitely improve marathon performance. In studies with runners, the measured improvement is roughly around three percent. For a 3-hour marathoner, that means finishing five minutes faster!
Improved running economy
If you follow an effective tapering system, you have a good chance of becoming a more economical marathon runner. You could use less oxygen and energy to cover the marathon distance.
Increased storage of glycogen
High-intensity tapering in combination with carbohydrate loading may lead to a faster marathon. This is due to a significant increase in glycogen stores, which will lower the chances of ‘hitting the wall’!
Better mental state
Can your remember a time when you felt mentally exhausted just before the marathon? If you cut back your training volume in the right way, you may feel more relaxed and energetic at the start.
Healthier at the start
A decrease in volume in the weeks before the marathon may have a positive effect on your immune system. This is very important if you plan to run a steady marathon!
Marathon Taper Schedule
In my own experience, it is a good decision to start with your taper three weeks before the date of the marathon.
High-mileage runners (over 80 miles a week) may wish to start four weeks before.
On the other hand, a runner with a low mileage schedule (less than 40 miles a week) may only need one or two weeks.
I usually follow this schedule in the last three weeks before the marathon:
– Three weeks before the marathon: 75% of normal training volume
– Two weeks before the marathon: 60% of normal training volume
– Marathon week: 45% of normal training volume
I usually complete the last well-known 20-miler about three weeks before the marathon. A 20-mile run performed closer to your marathon may bring a higher risk of injury.
On the other hand, I do try to maintain my training intensity in the last weeks before the marathon.
Short interval and marathon-pace runs boost my confidence and prevent a loss of fitness.
No matter whether you are a beginning marathon runner, or a seasoned marathoner, you will definitely reap the benefits of reading my 70 tips for marathon preparation post.
Do you want to know more about marathon taper and training schedules? I would recommend to check out Advanced Marathoning
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