It always is. Be sure that you are getting your healthy 8 hours of sleep per night. Increase your personal hydration standards. Ideally these should be on the forefront of your mind throughout all of your training, but at the very least make them a focus during your taper period. Last, but certainly not least, be sure to practice and know your race strategies and race details before you set foot on the starting line. Review the race course map multiple times.
Check the weather on race day consistently. Do some trial and error with different strategies for surging on hills, passing competitors, and unleashing a finishing kick. Looking for even more guidance and training advice to prepare for your half marathon? But you also have to differentiate between pro and recreational runners. For pro athletes, the tapering phase is often somewhat shorter. Amateurs on the other hand will take a complete break in the last few days before a race.
That happens very rarely with pros or not at all. The paces remain the same, however — also, for example, in tempo and interval workouts. You just run in total less. A smaller race just before starting the tapering phase is also a good idea so you can test your conditioning.
That should be integrated into the plan from the start of your training. In general: At the end of the tapering phase you should also minimize if at all possible, any cross-training. In addition to the reduction of training load, nutrition and general wellness plays a vital role during tapering.
Just before the big day, many runners somehow feel empty and depleted. Those are precisely the signals you should listen to. Lots of sleep, stretching and rolling or even a massage from your sports therapist can help tired legs. Also, medicinal foot care can stimulate regeneration. In the end, feet have to take a lot in an ultrarun. And when it comes to nutrition, the expert advises care.
Pasta alone is not the answer. What does a potential taper actually look like for a pro runner? Over time, the ultrarunner has determined his own personal strategy, but he emphasizes that everybody has to figure out the best plan for their body. The best thing is to log your training and the key information of your taper to be able in the future to learn from it!
Email will not be published required. Screenshot of MTA beginner marathon plan. Here are some things that are normal during a taper not listed in any particular order : Self doubt Did I do enough?
Do I have what it takes? Did I train right? What if I fail? Looking forward to the taper and then not enjoying it as much as you thought when it arrives.
Daydreaming about the race What if I have the most amazing race of my life? Feeling restless. Feeling anxious. Mild irritability. New aches and niggles suddenly appearing. Worrying about race details and logistics. Weather stalking. Normal training runs suddenly feeling hard. Feeling butterflies in your stomach when you think about the race.
Ordering new running gear that you hope will give you an edge. Blocking out any thoughts about the race because it causes you to worry. Overthinking your pacing strategy. Stalking the race website to glean every last detail and reading other blogs that talk about the race. Overthinking or trying to craft the perfect music playlist for your race.
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