Taper Madness!

When people think about the rigors of marathon training, most envision the first few weeks of just getting out the door or the grueling build-up of miles. Some even envision their first 20-mile run! 

While those are certainly challenging, most marathoners know the last three weeks of training, known as the tapering period (or TAPER MADNESS!), can be a lot worse!

What is tapering?

The fact is that we runners develop a bit of an addiction to running; we become psychologically dependent on the rush of endorphins and the feeling of staying in good shape. And when you are used to a certain level of training and then stop, some bad things can happen.

As the folks at runnersworld.com explain: “Taper tantrums are the phantom pains, panic attacks, and much more that plague most marathoners during the three-week period of decreased training just before the race.”

So what can you expect during the tapering phase and how should you prevent problems?

Carbohydrate Overload: As you wind down your workout, make sure you don’t wind up eating too many carbs ignoring other important nutrients. Try and get 55 to 65 percent of your calories from carbohydrates, 10 to 15 percent from protein, and 20 to 30 percent from fat. Ensure the proteins are low in fat, such as chicken, fish, lean meats, beans, and legumes.

Intense Last Minute Workouts: Runners usually fall prey to the impulse to get a lot of training in to ready themselves for the big day. The problem with following your impulse is that you will be absolutely exhausted by the time the starting pistol fires. Marathon training isn’t like closing a merger or prepping for a big presentation—don’t cram.

Phantom Aches and Pains: Isn’t it odd that during your taper you start feeling weird pains and muscle twinges? Trust us, this is part of the rejuvenation process that the body goes through naturally. Try to think of this as a good sign—rather than a pesky problem or cause for alarm. Your body is getting stronger during this healing process.

Heavy Limbs and Depression: When it is only one week before the big race, many marathoners get a sluggish feeling throughout their body. Remember that it is psychological. Also, you can knock out a few 100-meter sprints after some of your easier runs and this will help recharge your batteries a bit. If you are getting depressed about not running, try routines that are easier on your body, like pool running. And remember to spend more time with your family and friends and engaged in activities you like.

Preparing and running a marathon is intense emotionally and physically. While the above problems and pitfalls are by no means an exhaustive list - bummer, we know! - if you prepare yourself mentally to go through them you will emerge ready for the big race.

And if you want to talk through your coping strategy, get some pointers for your training, or need treatment for any injuries you sustain while training, give our expert staff a call at your convenience. We’re happy to help!

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