This is what they tell you: Tapering is the gradual reduction of training intensity and duration as race day draws nearer. The taper is a recovery period, which means that it is a decrease in the volume of exercise in preparation for a race. Taper for at least two weeks before a marathon Resist the urge to run too fast during a taper. Use swimming or another cross-training activity in place of running while you taper.Consider taking a day off work before a race.
This is what I tell myself: Tapering is not for me. There is no way that I will go three to two weeks without my favorite Sunday Long Run. I see other running bloggers tapering anywhere from 2 to three weeks before their marathon. My body told me long ago that if I miss three Sunday Long Runs before the marathon, I would get out of shape and do horrible race day.
What my body does agree with is taking 4 days of rest before the actual marathon race day. I ran this marathon without a tapper and I would not feel comfortable doing the next one any other way. I know this is what is best for me and goes against conventional wisdom, but I never promised to be like every other runner out there. I do promise to be me, and speak out on what I believe and am prepared for the harsh criticism and snarks that seem to engulf social media.
- Increase your protein intake during the first week of the taper period to provide plenty of protein for muscle repair.
- Increase complex carbohydrate intake and reduce your fat intake during the entire taper period.
- Traditional sources of carbohydrates are rice, pasta, fruits, vegetables, whole grains, and legumes.
- Drink plenty of fluids. Reduce alcohol and caffeine consumption during these last few weeks. Remember that alcohol and caffeine are diuretics and dehydration is a marathoner’s worst enemy.
Now for the fun stuff! I finally found the perfect top and bottoms to run the Marine Corps Marathon in!