The Perfect Taper - For Runners
The perfect taper To ensure that when the big day arrives, you stand on the start line brimming with energy and enthusiasm, you should ease back a little on your training in the run up to a race.
What is tapering? Traditionally this means reducing the distance you run in the days, or weeks, before a race by 50 per cent, and decreasing the frequency by about 20 cent, which means cutting down from five to four runs a week.
The longer the race, the longer the taper, so if you're preparing for a marathon, you should start cutting back in the two or three weeks leading up to the race, while for a 5K you just need a few days of easier running before you compete.
Less is more Some runners find that tapering presents more of a challenge than the race itself.
After following a schedule and committing to the running it's hard to cut back and put your feet up.
Remember that there is little you can do to improve your fitness in the days leading up to a race but there are plenty of things that can go wrong.
Train your brain The training prepares your body physically for the challenge ahead, but you also need to prepare for it mentally.
Visualization is one popular technique you can try.
Start by imagining yourself crossing the finish line of the race running strongly.
Add as much detail to the image as possible: imagine the kit you will run in, the sight of your friends waiting to cheer you across the line and the sense of achievement you'll feel as a medal is slipped over your head.
You can also try to visualize how you will feel at certain points in the race.
Imagine yourself running tall and strong with every step as you run towards the finish.
Be prepared Use the time when you're tapering to plan your kit for race day.
Wear a variety of kit on your training runs so you have a selection of clothes that you know are comfortable to run in.
If you're taking part in a local race, you can choose what to wear when you have checked out the weather forecast, but if you're running away from home, pack a selection of kit so you'll be able to respond to unpredictable changes in the weather.
A tip Many runners enter a race with more than one goal in mind.
In the first scenario everything is perfect: you stick to your plan, you feel great and you record the time you were hoping for.
When things don't go smoothly, it's a good idea to have a 'back-up' goal that you will be happy with, such as equalling a previous best or beating a rival.
Even if both goals elude you, don't dwell on your disappointment but consider what went wrong and how you'll emerge a stronger runner.
What is tapering? Traditionally this means reducing the distance you run in the days, or weeks, before a race by 50 per cent, and decreasing the frequency by about 20 cent, which means cutting down from five to four runs a week.
The longer the race, the longer the taper, so if you're preparing for a marathon, you should start cutting back in the two or three weeks leading up to the race, while for a 5K you just need a few days of easier running before you compete.
Less is more Some runners find that tapering presents more of a challenge than the race itself.
After following a schedule and committing to the running it's hard to cut back and put your feet up.
Remember that there is little you can do to improve your fitness in the days leading up to a race but there are plenty of things that can go wrong.
Train your brain The training prepares your body physically for the challenge ahead, but you also need to prepare for it mentally.
Visualization is one popular technique you can try.
Start by imagining yourself crossing the finish line of the race running strongly.
Add as much detail to the image as possible: imagine the kit you will run in, the sight of your friends waiting to cheer you across the line and the sense of achievement you'll feel as a medal is slipped over your head.
You can also try to visualize how you will feel at certain points in the race.
Imagine yourself running tall and strong with every step as you run towards the finish.
Be prepared Use the time when you're tapering to plan your kit for race day.
Wear a variety of kit on your training runs so you have a selection of clothes that you know are comfortable to run in.
If you're taking part in a local race, you can choose what to wear when you have checked out the weather forecast, but if you're running away from home, pack a selection of kit so you'll be able to respond to unpredictable changes in the weather.
A tip Many runners enter a race with more than one goal in mind.
In the first scenario everything is perfect: you stick to your plan, you feel great and you record the time you were hoping for.
When things don't go smoothly, it's a good idea to have a 'back-up' goal that you will be happy with, such as equalling a previous best or beating a rival.
Even if both goals elude you, don't dwell on your disappointment but consider what went wrong and how you'll emerge a stronger runner.
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