April 12, 2017
Running
By Fix Events
Benefits of Tapering
Have you got a race coming up soon? Then even if you hate it, it’s time to lay off for a bit and enter what is called the ‘tapering phase’. Tapering refers to the practice of reducing exercise in the days just before an important competition or event. It is a combination of reduced volume, high-intensity work, race prep specifics and nutrition loading specific to your event. This is all to make sure you are ready to hit that start line in peak condition.
Here are a few reasons why tapering is a good thing to do:
Avoid Burnout and Prevent Injury
In the weeks leading up to your race you should reduce your mileage, but maintain your intensity. You need the rest to allow your muscles and tissue to fully recover so that you are fighting fit for race day. In the last few days before you race, try to stay off your feet as much as possible. Relax, and leave the gardening, shopping or sightseeing for after the race.
Get that Mojo Back
Give yourself some time to reflect and remember why you signed up for the race in the first place. Was it the location? Friends? A Challenge? And also focus on what are your goals? Trust your plan and that you will be ready for the day, knowing that a bit of self-care is a good way to get yourself to the race in the best shape possible.
Nutrition-Load
Even though you are cutting down on the amount of miles you are doing and burning fewer calories, decreasing food intake is one mistake people commonly make. Excess calories you eat are added to your muscle glycogen stores which can be burnt throughout the race. One good thing to add into your diet is more carbohydrates, for example pasta or rice to ensure you have adequate fuel. To be able to eat more carbohydrate, cut down on your protein intake in your meals the day before. There is no need to massively increase your portion sizes of everything on your plate. The most important meal is lunch the day before to allow your body adequate time for digestion so you don’t feel uncomfortably full on the day. Make sure you keep yourself adequately hydrated in the days before the event as well.
Race-Specific Preparation
Tapering can be invigorating to some people – expect to feel excited, anxious, or even both in the days leading up to your event. This is why race week is also about keeping your legs loose and your mind busy! Use the extra rest days to finalise yourself with all the important things so you have less to worry about on the day. Do you know the course route? What pace are you going to run at? What are you going to wear? Prepare everything you need to race day the night before so you can focus on getting up, eating breakfast and getting to the start of the race. These will all make it easier on the day and ensure there is no unwanted stress on the grand occasion!
Depending on how seasoned you are and what race you have will ultimately define how long you need to taper for. Obviously, if it’s a marathon or Half-Ironman, your phase will be longer than if you are doing a half marathon or Olympic-distance. There is no specific rule for anyone and it all comes down to trial and error and what works for you. Most importantly though, race well and enjoy yourself!
