It's spring marathon season and with lots of marathons coming up in the next month or so, many runners have already begun or will soon be starting the tapering phase of their marathon training.
During the last couple of weeks of your training, it's important that you taper, or cut back your mileage, to give your body and mind a chance to rest, recover, and prepare for your marathon. What you do and don't do during your tapering period can really make or break your race experience. Here are a couple of tips to keep in mind for the last two weeks before your marathon:
- Resist the urge to run longer and harder during your tapering phase. You're not going to make any fitness improvements with two weeks to go before the marathon. Try to remember: Less is more. Running less reduces your risk of injury, allows time for rest and recovery from all your training, and allows your muscles to store carbohydrates in preparation for the big race.
- Eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals), and drink plenty of fluids. In the week before your marathon, about 65-70% of your calories should come from carbs.
- Sleep is also an important part of your taper. You don't need to sleep for excessive amounts of time, but aim for at least eight hours a night.
Get more marathon tapering tips.
- Marathon Packing List
- What to Do the Day Before Running a Marathon
- What to Do the Morning of Your Marathon
- Running Your First Marathon
- You Know You're Marathon Tapering When...
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