By Mark Edwards
When you’re running for the marathon, your final long running session should ideally be 3-4 weeks before your marathon race. Within the final month before your marathon it’s virtually impossible to get yourself any fitter simply because your body is close to it’s peak condition.
Even though it goes against the grain from the training you have been performing, this taper time period is a time for you personally to rest and allow your entire body to recuperate.
You should now begin to decrease your weekly mileage by close to 25% per week, depending on the training program that you have selected to use.
Ideally, you must try to finish and simulate race pace within your longer runs to get your entire body gets ready to the tempo that you simply expect to finish your marathon with. To simulate race tempo, the best way is to calculate your race pace for 400m and finish at this pace on a 400m tack. Simulating your marathon experience like this will embed inside your body what it feels like to finish at race tempo.
The main aim however must be on resting your entire body. You will no doubt feel like doing other physical activities for example gardening, walking the dog or heading shopping due to the extra time that you have in your hands. This really is quite normal but will take you away from all of the difficult miles that you simply have completed during the last couple of months.
To combat the urge to accomplish many more activities, you have to to think of actions in advance to fill in your additional time you have got in your hands. Some suggested activities include reading a great book, surfing the web or renting some DVD’s.
Your taper time period can also be an ideal time to catch up on your rest.
The more rested your body, the much better you will perform. In order to get much more sleep, the best idea would be to wake early so that your entire body feels tired by late afternoon. Then simply allow your self to go to bed early in preparation for the marathon.
You also need to stay hydrated over the taper period of time. The temptation is to not consume as a lot drinking water during this time period simply because your body is not running as full-on. Do not be fooled. You must aim to consume at least 8 glasses of drinking water spread fairly evenly throughout the day during the taper time period. This can ensure that you simply maintain your body in a fully hydrated situation.
Carry on to adhere to your running program over the taper time period. When you’re one week before your marathon, you will find some special precautions and preparations that you need to take, such as carbohydrate loading and stretching.
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MLA Style Citation:
Edwards, Mark "Marathon Training Taper Period." Marathon Training Taper Period. 22 Jun. 2010. uberarticles.com. 22 Aug 2014 <http://uberarticles.com/health-and-fitness/exercise/marathon-training-taper-period/>.
APA Style Citation:
Edwards, M (2010, June 22). Marathon Training Taper Period. Retrieved August 22, 2014, from http://uberarticles.com/health-and-fitness/exercise/marathon-training-taper-period/
Chicago Style Citation:
Edwards, Mark "Marathon Training Taper Period" uberarticles.com. http://uberarticles.com/health-and-fitness/exercise/marathon-training-taper-period/
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