Getting Yourself to Go Time: How to Taper Like a Pro in 5 Steps
You’ve followed the training plan, your final long run is done, and now you’re in the home stretch leading into race day. While some runners have no problem playing it cool in these final few weeks before the start line, a good percentage of us feel uneasy as we decrease our activity levels. How to taper without going crazy? Coach Karen has your answer.
Edited by Pavlína Marek
With all the time and effort you’ve put into your training schedule, it can be easy to feel a bit adrift. Don’t worry – with a bit of discipline (which you’ve already shown in spades during training!), you can breeze through the next few weeks and show up for race weekend strong and rested!
1. Stick to your training schedule.
As the adage goes, you can’t do anything to improve your training in the two weeks prior to your race, but you definitely risk compromising your performance by overdoing. On cross training days, stick to tried-and-true workouts on the lighter side.
During your runs, practice walking breaks to simulate getting through aid stations. If you feel super sluggish, feel free to pick up your pace for SHORT bursts. Keep your warmup and cooldown routines as if you were doing longer runs.
2. Keep tabs on your metabolism.
Your body doesn’t need to replace the calories burned during your ramp-up, so try slightly smaller meals, and watch your sodium intake. Chose ingredients based on variety – this is a perfect time of year to lean on your fruits and veggies, as well as healthy carbs and lean proteins. Just like when you’re in the midst of training, try to keep your meal times as consistent as possible during your taper. If you can, eat your last meal of the day a half hour earlier than usual.
3. Keep things fluid.
Hydrate well and watch your caffeine if tapering is a bit jitters-inducing. If you normally drink sweet beverages such as juices or soda, try using this time to reduce the amount of these drinks.
4. Complete your homework.
Have you studied up on the course map, aid station locations and what they will offer? Do you have a plan for getting to the start line? Do you have friends and family on tap to help you keep the stoke on race day, whether in-person or from a distance? What’s your post-race self-care plan? Galvanizing logistics is a great way to feel more confident and in control as the Big Event gets closer. Reduce the taper jitters and race-day nerves by planning ahead!
Watch the course preview!
5. Choose your screen time wisely.
There are so many resources to keep motivation high and inspire us – here’s my favorite athlete heading to the Olympics! Be mindful of how social and other media makes you feel. Avoid negativity and comparison. And can you challenge yourself to put down your devices one half hour earlier every evening between now and race day?
Next week we’ll dig into how to happily navigate the week before the race, and race day weekend itself. In the meantime, trust your training, lean on your community for support, and try to find some relaxation and fun – you’ve earned it!