Marathon tapering involves a decrease of exercise duration and exercise intensity before a major race. Depending upon the athlete tapering can start anywhere between one week to three weeks prior to the race.infolio-rg.ru
The aim of tapering is to balance fitness while supporting recovery.
How to taper!
Three weeks before race:
Two weeks before race:
Week of race: (Taper Madness)
Tapering for a marathon is harder than the actual training. I mentioned taper madness earlier and you may well experience some of these: being over cautious about everything, phantom illness and injury, checking the weather every 5 mins, unusually emotional and weight gain.
A few things to bear in mind! Don’t try to squeeze in a long run or hard session as you’ll more than likely pick up an unwanted injury. As the amount of training decreases you’ll find yourself with more available free time on your hands. Use it wisely! Enjoy social activities such as: catching up with your family and friends, watch a movie or rest. Research the marathon course. Make a plan with any family and friends on where they are going to be standing to cheer you on so you can look forward to seeing them on race day. Write your race day checklist. Don’t try anything new.