How To

How to Taper for a Marathon Race

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By cvdonald
User-Submitted Article
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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. Step 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. Step 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. Step 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. Step 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!

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