Welcome to Taper Time!
By TNT Coach Adam Sechrist
Congrats to everyone for completing your longest runs of your build to race day - you have now entered the tapering part of the season - and you have earned it!
So what is tapering? This is the two week stretch before the race where we drastically cut back our mileage to let our bodies heal and rest before race day.
Now, if you start feeling some new aches and pains these two weeks - DO NOT PANIC. It's totally normal. You've put a lot on your legs and bodies these past few months and during the tapering period your body may feel like it has more aches and pains but that's your body recovering and getting you ready for race day.
Here are some more tips to have a great taper time!
- You'll probably feel tempted to run longer and harder during this time, but you must resist the urge. You're not going to make any fitness improvements with two weeks to go. Stick to your schedule and try to remember: Less is more. Running less reduces your risk of injury, allows you time to rest and recover, and allows your muscles to store carbohydrates in preparation for your race.
- Sleep is also an important part of the tapering process. You don't need to sleep for excessive amounts of time, but try to get at least eight hours a night.
- Don’t be surprised if you feel some new aches and pains during the tapering period. It's a normal part of the process, as your body repairs itself from months of training.
- Don’t strength train in the final week before your race. It will give your muscles a chance to rest, and you won't get the benefits from it until after the race anyway.
- Eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals), and drink plenty of fluids. In the week before your race, about 65-70% of your calories should come from carbs. Avoid alcoholic beverages since they have a dehydrating effect and can also interfere with your sleep.
- If you want to get a pre-race, deep tissue massage to loosen up your muscles, do it at least a week before your race. A deep tissue massage can have the effect of a hard workout on your muscles, so you don't want to do it too close to the race.
- During the week before your race, your mileage will be cut drastically, but you can keep your normal, easy pace for the most part. Slowing too much can alter your stride or make you feel sluggish.
- Start packing now! Don't wait until the day before you leave. Figure out your race outfit and make sure you have everything you need.
