Embracing the Taper: Navigating Your Final Weeks Before the Marathon

If you are currently training for a fall marathon, you'll soon be hitting the peak of your training cycle, typically 2-3 weeks before your race. Before race day is of course, the TAPER. As you enter the taper phase, the excitement builds—but so do the uncertainties. You might feel like you’re finally allowed to kick back with an ice-cold Pedialyte, yet you may find yourself on a rollercoaster of emotions and physical sensations. From new aches and pains to fatigue and nerves, the taper can feel overwhelming. Let’s dive into the science behind this phase and how you can make the most of your tapering period.

Understanding the Taper Tantrum

The taper is intended to allow your body to recover, repair, and prepare for race day. However, it’s common to experience what’s known as a “taper tantrum.” You may notice new niggles, increased tiredness, and anxiety about the upcoming race. Rest assured, these feelings are entirely normal and affect many athletes, not just runners.

As you decrease your training volume, significant physiological changes occur. Your body is adjusting from peak training to a recovery state, which can manifest as fatigue and discomfort. Your heart is recovering, your muscles are repairing, and hormonal fluctuations may leave you feeling a bit off. Human Growth Hormone and testosterone levels can drop during this phase, contributing to feelings of low energy and mood changes.

But don’t panic! These sensations are signs that your body is adapting and preparing for peak performance. In fact, the taper phase allows for increases in red blood cell volume and muscle fiber size, which are crucial for race day success.

Making the Most of Your Free Time

As your running mileage decreases, you might find yourself with more free time than usual. Use this time wisely to focus on your mental and physical well-being:

1. Nourish Your Body: Spend some extra time in the kitchen preparing nutritious meals. Focus on hydrating and nutrient-dense foods to optimize tissue health and recovery.

2. Get Outside: Embrace the fall weather with leisurely walks. Walking is an excellent form of active recovery that can help ease any residual soreness while keeping your mind clear.

3. Connect with Loved Ones: Take the time to thank those who supported you through your training. Share some quality moments with friends and family to soak in those positive vibes.

4. Prioritize Sleep: Tapering is your chance to bank sleep. Recovery happens during rest, so make sure you’re getting plenty of quality shut-eye to prepare your body for the race.

5. Mindfulness and Visualization: Start cultivating a positive race-day mindset. Visualize your success and develop mantras to keep you motivated when the miles get tough.

6. Self-Care Practices: Treat your body to some extra care—try cryotherapy, compression sleeves, or a sauna session to enhance recovery and keep you feeling good leading up to race day.

Strength Training in Your Taper

A common misconception is that you should completely abandon strength training in the weeks leading up to your marathon. However, maintaining a strength routine can be highly beneficial. Here’s how to incorporate it effectively:

• Two Weeks Out: Aim to continue strength training 1-2 times a week, but focus on lighter weights and higher repetitions. This helps maintain muscle engagement while minimizing the risk of soreness. Prioritize exercises that target major muscle groups used in running.

• One Week Out: In the final week before the race, it’s best to dial back strength training significantly. If you choose to lift, focus on body-weight exercises or very light weights to maintain mobility without adding stress to your muscles. This week is all about recovery and preparing your body for race day.

• Race Week Adjustments: Consider cutting out strength training entirely in the days leading up to the marathon. Instead, focus on gentle mobility work and light stretching to keep your muscles loose. This will help you feel fresh and ready when it’s time to hit the starting line.

By keeping your strength training smart and manageable in these final weeks, you’ll ensure your body is primed for peak performance on race day. Trust your training, stay focused, and get ready to conquer the marathon.

Final Thoughts

As you navigate this taper period, remember that the sensations you’re feeling are part of a natural process. Embrace the time you’ve earned after months of hard training. Focus on recovery, maintain your strength, and take care of your body. By doing so, you’ll be primed and ready to tackle your marathon, whether it’s in Chicago, NYC, Philly, CIM or another fall race. You’ve worked hard, and now it’s time to reap the rewards. Race day is just around the corner—trust in your training and get ready for an incredible performance.