How To Taper For A Marathon

Tapering for a marathon is a crucial phase in your training where you reduce your mileage and intensity to allow your body to recover and be fully prepared for race day. Here’s a comprehensive guide covering training, nutrition, and general lifestyle tips for the tapering period:

Training

1. Reduce Mileage Gradually: Start tapering about 2-3 weeks before race day. Gradually decrease your mileage by about 20-25% each week leading up to the marathon. This reduction prevents fatigue while maintaining fitness.
2. Maintain Intensity: While reducing mileage, maintain the intensity of your workouts. Keep doing speed work, tempo runs, and intervals, but at a decreased volume.
3. Quality over Quantity: Focus on maintaining the quality of your runs rather than trying to fit in more mileage. Your body needs rest to recover fully.
4. Tune-Up Races: If you plan on doing any tune-up races, schedule them early in the taper period (around 2-3 weeks before the marathon) to allow enough time for recovery.
5. Stay Active: Incorporate light cross-training activities like cycling, swimming, or yoga to keep your muscles engaged without putting too much strain on them.

Nutrition

1. Hydration: Maintain proper hydration levels throughout the taper period. Drink water consistently and consider electrolyte-replenishing drinks like our Hydro Tabs, especially after intense workouts.
2. Balanced Diet: Focus on a well-balanced diet with adequate carbohydrates, protein, and healthy fats. Carbohydrates are particularly important for replenishing glycogen stores.
3. Moderate Protein Intake: Include lean protein sources like chicken, fish, beans, and tofu in your meals to aid muscle repair and recovery. Or add in the OTE Recovery Protein Drink  or Anytime Protein Bar to your daily routine.
4. Nutrient-Dense Foods: Prioritize nutrient-dense foods such as fruits, vegetables, whole grains, and nuts to support your immune system and overall health. An OTE Anytime Bar can be a great option for a high energy mid morning or afternoon snack.
5. Limit Processed Foods: Minimize consumption of processed foods, sugary snacks, and alcohol, as they can impair recovery and affect performance.

Lifestyle

1. Sleep: Prioritize quality sleep during the taper period. Aim for 7-9 hours of sleep each night to allow your body to recover fully.
2. Stress Management: Manage stress through relaxation techniques like meditation, deep breathing exercises, or gentle yoga sessions. High stress levels can impair recovery and performance.
3. Listen to Your Body: Pay attention to any signs of fatigue or injury during the taper period. If you experience any discomfort, don’t hesitate to adjust your training accordingly or seek professional advice.
4. Stay Positive: Maintain a positive mindset and trust in your training. Visualize yourself crossing the finish line strong and remind yourself of all the hard work you’ve put in during training.
5. Race Day Plan: Use the taper period to finalize your race day plan, including pacing strategy, fuelling plan, and logistics such as transportation and accommodation.

By following these training, nutrition, and lifestyle tips, you’ll optimize your taper period and arrive at the starting line feeling refreshed, rejuvenated, and ready to tackle the marathon ahead.

All that remains to be said is good luck and enjoy!