How To

How to Taper Before a Marathon

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By eHow Contributing Writer

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Running a good marathon all boils down to how well you trained. But successfully tapering before the event is just as important.

Difficulty: Moderate

Instructions

Step 1

Do your last long run or long race three weeks before the marathon. Cut training mileage about 80 percent after that.
Step 2

Run conservatively on training runs that fall within two weeks of the event. If you race during this time, keep the distance to a 10K or less.
Step 3

Cut your mileage to 50 to 75 percent of your training during the last two weeks.
Step 4

Cut mileage to about one-third of normal during the final week.
Step 5

Rest or jog lightly at least one or two days during marathon week, especially the day before the event. Keep your normal pace for the most part. Slowing too much can alter your stride or make you feel sluggish.

Tips & Warnings

Taper more and sooner if your mileage is high. If it's less than 50 miles a week, you can probably wait until two weeks before the race to begin tapering.
Eat a diet rich in complex carbohydrates (pasta and whole-grain breads and cereals), and drink plenty of fluids.
Allow for mental tapering as well: stay relaxed and confident, and understand that some anxiety and pre-race nerves are normal.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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