Question about Taper Technique

[GBBTomorrow]

I'm a beginner and know that I am supposed to be reducing my mileage now (I am), but I'm unclear on how intense the runs should be between now and the marathon. Do I go hard or easy as it gets closer?

I've also heard about "taper madness." I'm kind of a slow, struggling-to-improve, novice runner, and I'm curious if I'd likely still experience it.

I'd welcome any advice. Thanks!

 

[Sarah_Rose]

Tapering before a race allows your muscles to be "fresh" when the event comes. The point is to let your muscles rest, but still keep them active in the days leading up to a race. I don't think of it in terms of "easy" or "hard" but more "comfortable". You should not be pushing yourself right now, but doing what feels good for you.

Personally, I tend to run slower during my taper, but that is because I know that speed leads to shin problems for me. I do walk/run intervals, and take out my slower, older dog (I usually take my younger, faster one!) for my runs, just for a change of pace. This is what works for me, but it won't necessarily work for you. I've heard of a lot of people (particularly people who are fighting an injury right at the end) cycling or swimming in the week leading up to a race, instead of running. So basically take it easy, but don't stop moving!

Taper madness is something that gets you once you've cut down your mileage that you're used to making time for, and all that's left to do is pack and repack and check the weather reports every hour. It's mostly a feeling of excitement leading up to the race, but also a feeling of not having enough activity to put your energy into! I personally enjoy it a bit, even though I go batty. Don't even ask me how many times I've packed, already... And I'm usually one of those people who waits for the day before to even pull out the suitcases!

 

[cewait]

Tapering is a reduction in volume not load. Saying it another way, This week you mid week runs should be just as tough as they would have been last week, just shorter. Obviously, long runs will still be very aerobic and slow. You can pull back just a little on intensity to heal up any chonic injury that you may have been suffering from.

Next week is a light week. You are looking to charge up the glycogen levels in the body and get mentally ready for the run.

 

[Tiger Lily 03]

Taper madness for me means getting out an shoveling snow!

Really I pretty much do the same during the week program and stick to the schedule I follow as for time/distance. If I am feeling strained/stressed I do lower the intensity. You won't be breaking records and it is ok to knock back if you need. Do whatever you are able to do and focus on not injuring yourself at this point.

Next week, look at getting plenty of water and an extra carb or few. Don't over eat or over drink.

 

[GBBTomorrow]

Thanks for all the information, all of you!