How to Taper for a Marathon Race

You’ve done all the training to prepare for your big marathon day – so during the last week before the race, your main homework is very simple: don’t screw things up.

Difficulty: Moderate

Instructions

1. Cut way back on mileage: During the last few days before the marathon, don’t do any runs of more than 3 miles. One common sequence for a Sunday marathon is to run 5 miles on Tuesday, 4 on Wednesday, 3 on Thursday, and 2 on Friday. Some runners take the day before the race off, while others like to take a short jog. Remember, you can’t gain any fitness this week, so don’t worry about the number of miles. It’s better to be over-rested than overtrained.

2. Eliminate extra activities: Give yourself a break from cross-training activities during race week. And even though you’ll have more free time, refrain from tackling a new landscaping or home repair project. The last thing you want on marathon day is to be sore (or worse, injured) from overexerting yourself the week before.

3. Choose your weapons: Decide now what clothes you will wear on race day. Pick comfortable shoes, socks, and running clothes that you’ve already worn on a long training run. DON’T wear anything new on marathon day, unless you want to have a graphic chafing story to tell your family about afterwards.

4. Visualize success: The mental side of marathon running is extremely important. Beginning today, picture yourself running relaxed and strong, and having a great race. Repeat this scenario each day. Be confident in your ability to succeed!

Tips & Warnings

• Enjoy yourself! Yes, you should take the precautions above – but don’t get so overwhelmed with worry that you forget to enjoy the experience. Think of how far you’ve come in your training, and resolve to have a great time on race day!

Resources

• Running and Rambling