TAPER

Tapering in running refers to the process of gradually reducing training volume and intensity in the days or weeks leading up to a race. The goal of tapering is to allow the body to recover from the stress of training, while maintaining fitness and preparing for peak performance on race day. Tapering typically involves reducing mileage and intensity, with a general guideline of starting 7-14 days before race day.

The amount of time needed for tapering can vary depending on the race distance and individual training plan. Tapering allows the body to rest and rebuild, replenishing glycogen stores, repairing muscle damage, and improving immune function and muscle strength.

Research has shown that a well-defined and scheduled taper can improve race-day performance, with some studies indicating a 3% improvement in performance. Tapering is an essential part of any training plan, and it is crucial for runners to understand the importance of tapering and how to implement it effectively.

To summarise, tapering in running means decreasing your training load in the days or weeks before a race. The aim is to let your body recover from training stress and to be at your best on race day.

HERE’S WHAT TAPERING INVOLVES

  1. For All Runners: Tapering is crucial for runners at all levels, playing a key role in race preparation. It can be the difference between a great or disappointing race performance.
  2. Benefits: Tapering helps you feel more rested, lowers the risk of injury, and can enhance your performance when it's time to race.
  3. Tailored Tapering: The length and style of your taper depend on factors like race distance, your training history, physical condition, and race goals. Generally, it lasts 1-3 weeks and involves reducing both the amount and intensity of your training.
  4. During Tapering: You might shorten and reduce the frequency of your runs while keeping some intensity. This period also includes more focus on rest and recovery, like stretching, massage, and other self-care practices. In the days just before the race, you should cut back further, concentrating on hydration, nutritious eating, and getting plenty of sleep.
  5. Planning is Key: A successful taper needs careful planning. Continue to train, but in a way that's mindful of what your body needs. Be cautious not to overtrain during this period, as it could lead to fatigue and lessen the benefits of tapering.

In summary, tapering is an essential part of race preparation for any runner. It’s about strategically reducing training to allow your body to recover and perform optimally on race day. With careful planning and attention to your body's needs, tapering can help you feel rested, prevent injuries, and improve your race performance.

TAPER FAQs

Tapering in running is the process of gradually reducing training volume and intensity in the days or weeks leading up to a race. The purpose of tapering is to allow the body to recover from the stress of training while maintaining fitness and preparing for peak performance on race day. Tapering allows for the replenishment of glycogen stores, repair of muscle damage, improvement of immune function, and strengthening of muscle and connective tissues. Research has shown that a well-defined and scheduled taper can lead to a 3% improvement in performance, which can be significant in running terms. Tapering is a crucial part of any training plan and is essential for allowing the body to rest and rebuild before a race.

ADDITIONAL REFERENCES & RESOURCES