Tackling the Taper Crazies
“Beware of tapering marathoner: may be cranky, irrational and moody.”
You've all heard the expression, “the hay is in the barn,” right? Meaning all the hard work and preparation of training is done, and there's nothing more that can be done work-wise to (positively) affect the outcome of the race. But in my opinion, one of the most challenging parts of a marathon training is the hay in the barn part: the taper that comes at the end of the training cycle before race day.
As March draws to a close and spring races have officially started, the taper crazies for many runners are getting really real. After months of hard work and preparation, the drastic pull-back in mileage and strength training can feel very daunting to many runners - and can make them question their training (and their sanity).
So before we dive in, what exactly is the taper in a training cycle, and why is it so important? Marathon taper (which is what I'll be primarily referring to in this post, as it's usually more drastic and longer than a half marathon taper) is the two or three period before race day in which runners reduce volume while maintaining intensity. Tapering usually allows runners to feel like they are not fatigued and overtrained before their race day, and it gives not only tired muscles a chance to repair, but also gives runners an opportunity to feel mentally refreshed as well.
For those of you not working with a coach, taper usually happens right after your last long run, involves about a 20-25% reduction in volume, and includes no runs longer than 12-14 miles. According to a recent article published by ASICS, there are several key reasons why runners should taper before race day. Tapering helps you re-energize before race day by building depleted energy stores (remember, training takes a lot out of you); you won't see any benefits from further training; you will build your carbohydrate reserves back (which will give you that extra surge on race day); you'll repair muscle damage from weeks and weeks of long runs and workouts; and you'll avoid overall fatigue.
So all these benefits sound great, right? You have been working hard for months, and your body deserves a break and a chance to rebuild... what's the issue? The problem for most runners is that once we get used to maintaining a certain level of mileage each week, we fall into that habit, and the thought of changing anything before race day can be very intimidating. For instance, if a runner is consistently running 50 miles a week leading up to taper, dropping mileage to 20 miles a week leaves runners with a lot of new found spare time to think, and worry.
Many runners feel like they need to continue to push themselves, but this could really do more harm than good. I often have calls with running clients who decided to take a new fitness class or do extra strength work because in their eyes, it "wasn't running." But it's easy to forget that a runner training for a race has been through a lot and the extra work could lead to illness or injury. Speaking of illness and injury, these are also phantom symptoms that occur during the taper. Runners get in their heads about race day, and immediately start questioning themselves: was that the start of a scratchy throat, or just allergies? Why is my calf feeling so tight? The worst case scenarios start to build in runners' heads during this period, and for most runners, the top two things on that list are getting sick and getting injured. However, the best way to prevent this is to reduce stressors! Adding extra workouts or sneaking in bonus miles just because you were used to doing that during training will just be zapping energy stores that should be being rebuilt during this time.
What are some other intrusive taper thoughts? As someone who has been through many tapers before big races, some of my personal favorite taper demons that have paid my brain a visit are: excessive fatigue (I find it more difficult to get up and get moving in the morning, or may need a bonus nap. If you think about it, that makes sense though my body is coming down off a tough cycle, and also—I have more time to think about being tired now); heavy limbs and phantom pains (these are usually not injury, just random muscle aches and soreness that decides to present when I am resting more than usual); irritability (this is what happens when I don't run as much, hence my need to run for my own mental health. Being out of my routine and moving less than normal makes me feel somewhat icky); and finally, increased hunger (my body is rebuilding and restoring depleted energy stores—it wants and needs more food).
So how do we combat some of these taper crazies? First of all, lean into the taper and remind yourself that this part of the training is critical to how you perform on race day. You know that expression, 'you can't pour from an empty cup'? Well, the same goes for a depleted athlete going into race day. Without giving your body the time to rest and restore, you are setting yourself up for a brutal race. Secondly, listen to your body. If you're feeling tired and hungry, that means your body needs rest and fuel! Now is the time to recharge and show your body some love. Those extra carbs you're craving? Those will be your energy stores on race day! Hitting snooze after months of getting up early on the weekends for long runs? Sleep and quality rest repairs your damaged muscles. This is not you being lazy, this is you repairing your body. Thirdly, find a new hobby as a distraction! Now may be the time to do some spring cleaning (without heavy lifting, of course) or reactivate your library card. And if hobbies for you involve movement, taper does not mean staying completely idle. Keep moving—just reduce the intensity and embrace bodyweight exercises and long walks.
While the idea of pulling back before race day may seem scary and overwhelming, keep in mind that it is an absolutely essential part of your training. Your body has been working hard for you, so don't forget to show it some love. Rest, recharge, and reset—your race day legs will thank you!
Xo