PUBLISHED 09/10/2006
Training is about progressive adaptation to stress. Tapering enables your musculoskeletal and neurological systems to recover from that stress and be in prime condition for competition. So, for the fourth installment of our marathon-training series (visit runnersworld.com/mts for the others), we compiled our top tapering tips.
1. Think of your taper as a "plan" and prioritize it as you did your training. Don't disobey your taper plan by running longer or harder than you should.
2. Devote as much time to recovery as you did to training. You may not be running for three hours every Sunday, but instead of filling that time with work or running errands, use it to prepare for your race--sleep in, stretch twice a day, and relax.
3. Track your heart rate. During a taper, your heart rate should drop slightly from your peak-of-training rate. If it hasn't, it's a sign that you haven't reduced your mileage or intensity enough.
4. Cross-train--smart. For 16 weeks, you've neglected your hiking boots in favor of your running shoes, and now you want to make up for lost time. Bad idea. Don't engage in anything that could make you sore or potentially cause injury. Save your other hobbies for after the race. The exception: pool running. Some elite athletes don't run for more than 20 minutes at a time during their tapers. The rest of their "mileage" is done in water. It keeps your legs loose and makes you feel less slothlike without putting stress on your body.
