Understanding Your Race Taper
Your race is coming up and you decide you need to squeeze in a few extra workouts or long runs. As you get closer to race day, your priorities change though. You will hit a point where you’ll get more benefit by resting than you will by running more. Let’s talk a little bit more in depth on when to start your race taper and what it might entail for you.
Photos by Weston Carlson
Tapering is basically where you shift from heavy training and loading your body to lighter training and loading your recovery.
Starting a Taper
You’ll want to peak your training around 3-6 weeks out from your race. Then you start your taper. If you are running an Ultra Marathon in the 50-100 mile distance you may need a longer taper. This is because it will take you longer to recover from those long 25-35 or even 100k prep runs or races. For a marathon you’ll want to start your taper around 2-3 weeks out and 1-2 weeks for a half marathon or below. Also you may have “A” goal races and “B” goal races. “A” races are your main priority while “B” races are supplemental. They can be fun races to change up distance or terrain while others might be helping you prepare for your upcoming “A” race. You will likely taper more for your “A” race, so keep that in mind.
Less Mileage and Less Intensity
You’ll start dialing back intensity and distance. Shift from overloading your body to resting. It’s still important to keep a similar schedule of runs, but I’d recommend shortening them. For example: Instead of mile repeats you can adjust to 800 or 1k reps. Instead of a 7-10 mile workout you start getting closer to 4-7mile workouts. Keep a sharpening workout on the plan for your race week. Just keep it short at no more than 5k worth of distance and effort. This workout helps give your body some stimulus leading into the race. Your mind and muscles remember… “Oh yeah this is what pain is.” It sends a little “its ok signal.” Your long runs and weekly mileage should start to decrease by 10-15 or even 20%. Two weeks out I recommend nothing longer than 2 hours, and for your last long run (one week out) I like to keep it no longer than 90 minutes.
Don’t Cram
It takes about 2 weeks for your body to see the benefit of a long run or workout, so adding in extra work during your final 2 weeks of training won’t give you anything, but will only increase the recovery you need. Even if you are undertrained or feel like you need a confidence booster, adding in longer or harder runs during these last few weeks increases the risk of injury and the chance of showing up fatigued on race day.
Eating
You don’t need to change anything dramatically, but for marathons and longer I like to increase my calorie and carb intake 3-5 days out. Then I recommend eating to satisfaction the last 36 hours but avoid stuffing yourself. Limit alcohol as it will just lead to less quality sleep and can dehydrate you. Eat something you like and are comfortable with the night before your race. You know what types of foods you like and settle well.
So that’s really about it. As you are preparing for upcoming trail race or road race (tapering is about the same) hopefully you can put some of these tips to work! Let us know how you do. Reach out to us with your race prep questions. We have lots of coaches who’d love to help!
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