{"id":496,"date":"2016-10-07T07:45:58","date_gmt":"2016-10-06T20:45:58","guid":{"rendered":"http:\/\/footsmart.net.au\/?p=496"},"modified":"2016-10-07T08:42:07","modified_gmt":"2016-10-06T21:42:07","slug":"tapering-by-katie-nilan","status":"publish","type":"post","link":"https:\/\/footsmart.net.au\/2016\/10\/07\/tapering-by-katie-nilan\/","title":{"rendered":"How the Tapering phase can boost performance"},"content":{"rendered":"<p class=\"p1\"><em>by Katie Nilan<\/em><\/p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http:\/\/www.marathontraining.com\/marathon\/m_taper.html\">Many<\/a><\/span><span class=\"s2\"> athletes fail to realise that one of the most important aspects of <a href=\"http:\/\/www.marathontraining.com\/marathon\/m_taper.html\"><span class=\"s1\">marathon training<\/span><\/a> is the taper phase. \u00a0Taper, or tapering, refers to the reduction of training (either in distance or intensity), before a major competition or race. Tapering promotes recovery from previous workouts while at the same time, allowing one to be completely rested for the big event. Numerous studies have concluded that tapering is essential <!--more-->for best performance and can take place from as little to one week out from\u00a0 race day (a 10km running event) to two or three weeks out (a Marathon event). Research by the Journal of <a href=\"http:\/\/www.ms-se.com\/pt\/re\/msse\/home.htm;jsessionid=GdvF09L6z6118KM4jTrfTlqD0h5mxpphbpJjLLJJX7mS7Hpd8p7g!-79285651!181195629!8091!-1\"><span class=\"s1\">Medicine &amp; Science in Sports &amp; Exercise<\/span><\/a>\u00a0 have shown that athletes who tapered improved\u00a0performance by up to 3 percent compared to those who did not. This translates to finishing time of 5 to 10 minutes faster in a marathon.<\/span><\/p>\n<h1 class=\"p1\"><span class=\"s2\"><b>TOP TRAINING TIPS FOR TAPERING<\/b><\/span><\/h1>\n<h2 class=\"p1\"><a href=\"https:\/\/footsmart.net.au\/wp-content\/uploads\/2015\/10\/slide_0003_Vector-Smart-Object.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-15 aligncenter\" src=\"https:\/\/footsmart.net.au\/wp-content\/uploads\/2015\/10\/slide_0003_Vector-Smart-Object-300x120.jpg\" alt=\"How Tapering can improve your performance\" width=\"798\" height=\"319\" srcset=\"https:\/\/footsmart.net.au\/wp-content\/uploads\/2015\/10\/slide_0003_Vector-Smart-Object-300x120.jpg 300w, https:\/\/footsmart.net.au\/wp-content\/uploads\/2015\/10\/slide_0003_Vector-Smart-Object.jpg 960w\" sizes=\"(max-width: 798px) 100vw, 798px\" \/><\/a><i>3 weeks out<\/i><\/h2>\n<p class=\"p1\"><span class=\"s2\">Reducing your total weekly training volume (distance or time) by 20 to 25 percent during this week gives your body a chance to recover from all that hard work done in training. If your normal training volume is 80km a week you only need to drop 16km. This can also be done by giving yourself an extra rest day or by simply cutting out 3 or 4km from your regular recovery runs.\u00a0\u00a0 This will allow for restocking of depleted glycogen supplies and repair of tissue damage. The combination of decreased workload and increased rest can be invigorating\u2014expect to feel excited, anxious, or both!<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s2\"><i>2 weeks out<\/i><\/span><\/h2>\n<p class=\"p1\"><span class=\"s2\">During week two of taper, you&#8217;ll reduce your training volume again by an additional 15 to 20 percent. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, an 80km week will be reduced to 55 to 60km. Aim for your last long run to be on Monday or Tuesday. If you&#8217;re targeting a time goal for your event, do the following fundamental workout during one of your longer midweek runs. Warm up for 10 to 15 minutes, then run one kilometre at 30 seconds faster than your planned race pace, followed by one kilometre at 30 seconds slower than race pace. Repeat two to four times. Rest two days. This will keep your body sharp for race day.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s2\"><i>1 week out<\/i><\/span><\/h2>\n<p class=\"p1\"><span class=\"s2\">If you thought the training was tough, wait until you reduce your mileage the week before a marathon. It takes discipline and confidence to give your body the rest it needs At this point, it&#8217;s all about staying rested and getting into the zone mentally. The goal for this week is\u00a0 to continue keeping stress levels low by relaxing as much as you can (yes you read it here!) . You should consider giving yourself an extra rest day while reducing your daily runs by 50 to 60% of their normal volume. So, if you\u2019re used to running 12 kilometres on your easy recovery days, you should target 8-9 kilometres instead. Reduce your running to just four days this week. A very light, race-pace workout early in the week can help you stay switched on and alleviate some nerves. Remember: During this final week, you can&#8217;t under-do. You can only overdo.<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">I like going for a light run the day before a marathon.\u00a0 Anything up to 5km works well for me. This will actively encourage blood flow your legs and will make you feel less anxious. Running the day before a race also activates the central nervous system, which will enable your legs to respond better on race day!<\/span><\/p>\n<p class=\"p1\"><span class=\"s2\">Just remember that you\u2019ve put in the all the hard work with training, don\u2019t go overboard on the taper.<\/span><\/p>\n<p class=\"p1\">\n","protected":false},"excerpt":{"rendered":"<p>Many athletes fail to realise that one of the most important aspects of marathon training is the taper phase.  Taper, or tapering, refers to the reduction of training (either in distance or intensity), before a major competition or race. Tapering promotes recovery from previous workouts while at the same time, allowing one to be completely rested for the big event.<\/p>\n","protected":false},"author":2,"featured_media":15,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[12,13,14,15],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How the Tapering phase can boost performance - Footsmart Podiatry<\/title>\n<meta name=\"description\" content=\"Many athletes fail to realise the importance of the tapering phase of marathon training. 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