With just a week to go before the marathon, I’ve been re-reading the tapering sections in my favorite training books and resonating with the common complaints. Doubts? Check. Catching a cold? Check. Feeling new aches and twinges? Check.
Most training plans agree that it is best to cut your training plan by 25-50% in the final three weeks of marathon training. RW Big Book of Marathon and Half Marathon Training recommends keeping the intensity high, by holding onto a harder day so that your muscles can recover but you’re not losing any fitness. They sited a study published in the Journal of Applied Physiology that confirms the effectiveness of the 3 week taper.
Advanced Marathoning also supported the idea of substantially reducing mileage but maintaining some intensity. They specified cut backs of 20% in the first week of taper, 40% the second, and 60% in the final days leading up to the marathon.
For my first marathon, I tapered but ran almost all easy miles. I’m curious to see if I’ll notice a difference. I threw 30 minutes of tempo into Tuesday’s run, and will run a few marathon-paced miles next Tuesday. I’m been adding marathon-paced miles to my long runs as well. Most of my other runs will be easy.
With all the cutbacks, it is very normal to experience the taper crazies!
Here are some of the most common experiences during the two to three week taper period:
- Doubting yourself: The phsychological effect of backing off training often leads to a loss of confidence
- Feeling sluggish, bloated and weight gain: Your body is storing more water and carbohydrates and can leave you feeling bloated and sluggish with extra water weight.
- Catching a cold: Endurance athletes are at an increased risk for respirator infections.
- Desire to add more miles than your training plan calls for
- Phantom (or real!) aches and pains: It’s unclear why, but many runners feel new aches during the taper, possibly as a combination of getting less endorphins, blood and oxygen to the muscles, lungs and brain.
By far the greatest symptom I’ve experienced is the first one: doubt! A little vulnerability on twitter last week opened up a flood of responses…
I’m happy to report that I’ve been building confidence this week and am feeling more ready than at the time I tweeted this. I also liked Amby Burfoot’s advice from the RW Big Book of Marathon Training:
If there’s a more important part of your training program than the pre-race taper, I can’t imagine what it might be. Without the right taper, all of your hard-earned fitness can go down the drain faster than spoiled milk. We want to train, and then we want to see our training pay off with a strong race effort.
Have you experienced the taper crazies? Which of the effects are most difficult for you?
Yes, you WILL conquer the 26.2!!! You will be amazing!!!
Hang in there with the taper crazies! There’s always lots of other ways to keep yourself busy!
Kathy R recently posted..2012 – My Running Year in Review and Plans for 2013!!
Thank you, Kathy! I’m keeping busy… just need to constantly remind myself that I can do this!
Laura recently posted..How does tapering affect you?
You most definitely will conquer 26.2!! Just watching your training from the sidelines, you have so impressed me. Taper does bring on the crazies but you will do great and I’m sure that L will help keep you busy
Christine @ Love, Life, Surf recently posted..Friday Round-Up: Intentions and Passions
Thanks for the encouragement, Christine. The doubt comes and goes in waves, but I’m feeling good at the moment.
Laura recently posted..How does tapering affect you?
I think the weirdest part about tapering, even for a week (which is all I’ve done since I’ve only run half-marathons so far), is that you build up to working so hard and then much more quickly drop down to lower mileage and less work. It just feels like such a sudden switch to me! I always feel myself going a bit stir crazy.
Good luck on the big 26.2!!! You’ll do wonderfully, I’m sure, and I can’t wait to read the recap of your success!!
Jen @ Jens Best Life recently posted..Washington: Mountain Snapshots
Yes, it’s definitely a strange switch. Thanks for the encouragement, Jen!
Laura recently posted..How does tapering affect you?
I have a funny feeling that your training this cycle is WAY better than before. I can’t wait to see you have your moment to shine!
About carbo loading..I agree about feeling bloated. A lot of times people see carbs as just pasta or pizza (Fiber!), but they are in simple sugar too! Enjoy some candy
I am usually ready to taper- training hard exhausts me. BUT I wish I could live in a bubble and keep the germs away!
Raina recently posted..A Build Up and a Virtual "race"
Ohmygoodness, it’s so much better this cycle. I ran one 16, one 18 and one 20 last time… those last 6 miles were rough! I think that memory is fueling my nerves right now.
Laura recently posted..How does tapering affect you?
I’ve never actually had to deal with the taper crazies but I can just imagine the mental game that goes on inside your head! You’ve logged the miles and put in intense workouts – you’re ready! Go conquer that beast of 26.2 miles!!
BTW – love the pic of L!
Angela @ Happy Fit Mama recently posted..Snowshoeing
Thanks, Angela! It’s crazy how much you can doubt yourself! I need to re-read my training journal this week and trust that I’ve got it in me.
Laura recently posted..How does tapering affect you?
Mine was totally the doubt! Hang in there and you are totally going to rock that 26.2!!
Fancy Nancy recently posted..Foodie Friday with Diet-to-Go
Thanks, Nancy! Glad I’m not alone in the crazy doubt.
Laura recently posted..How does tapering affect you?
YOU CAN DO IT!! I know you are going to kill those 26.2!!!!
I definitely felt sluggish and blah while tapering. But it is important, and I don’t think I tapered properly last time around, so it sounds like you have an ideal set up. Good luck!!! Can’t wait to read all about it
Krysten Siba Bishop (@darwinianfail) recently posted..Scars are Sexy! #StrongisSexy Shout Out!
Thanks so much, Krysten!
Laura recently posted..How does tapering affect you?
Doubt and cutting back on mileage get me every time. Great post Laura!
Jill @ Fitness, Health and Happiness recently posted..Fitness Friday || 2013 Race Calendar
I’m with you girl!!
Tiffany recently posted..December in Our Home {Part 2}
Yep, you’re a totally normal, abnormal runner! ; )
I’m glad you’re getting the self-doubt under control. That makes such a difference–believe in your training and in your past race results leading up to this one.
I always feel like I am coming down with an injury or cold when I taper! It is a funny effect, isn’t it?
misszippy recently posted..Do you associate or dissociate?
Yes! It was reassuring to find all of that was normal. I’m planning to re-read my training journal and anything inspirational I can find this week!
Laura recently posted..How does tapering affect you?
My marathon is 9 days away, and I have a cold, lol. I guess your source was right! Of course, it could be from working in an elementary school with special ed kids that haven’t quite mastered the workings of a tissue! You will be great!!
kim prytherch recently posted..My One Year Blogiversary!
Oh, yes, I used to work in an elem school, too… so tough to stay healthy. Best of luck next weekend!
Laura recently posted..How does tapering affect you?
You got this! Really, you do!
Coco recently posted..Four Films Friday (The Historical Romance Edition)
Back when I ran marathons, tapering was always an interesting time period. It was most challenging for me, mentally. I kept thinking I should be running to keep preparing–when I know I needed to let my body recover to be ready for the big day. It always worked out in the end, but it was definitely a strange feeling.
Good luck to you! You’re going to have an AMAZING time! You are prepared and strong. Stay confident!!
Michelle @ Eat Move Balance recently posted..Green Smoothies
Thank you so much, Michelle. Yes, the mental game is the strangest thing!
Laura recently posted..How does tapering affect you?
The hay is in the barn girl! No doubts–you’ve got this!
I always experience phantom aches and pains and feel sluggish pre-marathon.
Marcia recently posted..FRS Energy Review
That’s encouraging. Those new aches and pains are the strangest thing!
Laura recently posted..How does tapering affect you?
You will me amazing!
christa recently posted..Christmas Recap
I always get taper crazies. This time I am fending them off by keeping incredibly busy. I may as well be preparing for a baby the way I am cleaning my house.
Your miles are in, you will do amazing. Believe in yourself, that is what I keep repeating to myself.
Yes, believe, believe, believe. We’ve got this, Robin!
Laura recently posted..How does tapering affect you?
Yes! I tend to feel like I can get sick easier! Especially at work. I,also,feel bloaty. I’m going to do like you no run some tempo in my long run tomorrow…you will do awesome! Which one are you running
Kat recently posted..NYE was RAD!
Thanks, Kat! It’s the Houston marathon, so no traveling which is nice!
Laura recently posted..How does tapering affect you?
I’ve never trained for a full so I imagine the longer taper period would be really touchy for me. I definitely got antsy to add on more miles than I should, felt like I was a slacker for not working out more. Most definitely go through the doubts as well as annoyance at feeling bloated and fluffy. Just a few more days though. So excited for you.
Heather (Where’s the Beach) recently posted..More Veggies and Blood Clot Talk
I think I have written this same post before every marathon I have run! This is all so normal Laura, you will do great. Remember you have done the work, now is the time to let your body rest up so it is at it’s best to perform on race day
Jen recently posted..Running as a mom
Thanks, Jen. Yes, the resting up I can handle… the doubting is the worst part. I’m ready to go do this!
Laura recently posted..How does tapering affect you?
I think you’re wise to throw in the Tempo, although everyone is different, I do better with an intensity work thrown into my taper week. It’s hard to say but I have a feeling our bodies are similar. I am tapering this week too and even though this is my 5th marathon, I still am having doubts. I am treating this one just like a training run, with a big giant running group. Let’s sweep away our apprehensions and go crush our races!!! xoxo
Lisa @ RunWiki recently posted..Looking Back and Looking Forward… The Art of Transition
I like that perspective… one big running group. Yes, let’s do this!
Laura recently posted..How does tapering affect you?
Before my first half…I did not taper…I just ran once before the half and that was it…I think I ran 10K…but I’m not sure lol
Good luck!!! You will rock it!
Kierston recently posted..#RECIPEFRIDAY: Protein Packed Hummus!
You are going to do great Laura! You have worked so hard and it will show on race day:)
hikermom recently posted..Three Things Thursday
That picture of L is too cute! I had SUCH a hard time with my marathon taper (we maintained intensity right up until Tuesday or Wednesday I think before backing off to easy miles). I think doubt was also my biggest problem, but I experienced ALL of those symptoms, including an injury that wouldn’t let me run a few days before that magically disappeared on race day.
You’ll do great! Only one more week!
Amy recently posted..2012
The injury thing is so odd… my shin was acting up, which I hadn’t dealt with since the summer. But then today it was fine. Like you, I’m hoping it will be completely fine on race day. Thanks, Amy!
Laura recently posted..How does tapering affect you?
Doubt is always a big one for me too – I just try to remind myself it’s normal and everything that could be done, is already done. I agree with Advanced Marathoning 100% (love that book) and include intensity in my training assuming everything else is on track.
You’re almost there!
Heather @ Better With Veggies recently posted..A Different Kind of Resolution
Yes, the training is done… no use stressing over it now. Thanks, Heather!
Laura recently posted..How does tapering affect you?
You’ll OWN that 26.2, girl!!! 26.2 is scheduled for this year, but so far my races have maxed at 13.1 and I have tapered before. I think that BECAUSE of the water weight from the carbo-load, I doubted my ability even more. Something about being bloated and uncomfortable brought back ‘fat girl’ ghosts maybe? I’m glad to know that doubt and having to work the willpower against wanting to do more is an actual symptom and something many others fight with! It’s comforting!
Rachel B @ Busy Mama Fitness recently posted..Body Image
Yes, it was comforting for me, too. I’m excited for you to tackle a marathon this year!
Laura recently posted..How does tapering affect you?
I think you’ll do great, so no worries there. I’ve done a lot of marathons and I have changed my view on tapering over the years. Most of us just do not train at a high enough level to truly need a taper. I beleive in decreasing the long runs, but I think keeping your midweek runs is just fine if it helps you mentally. The idea of a 3 week taper is really for a high volume, high intensity athlete and most of us recreational folks aren’t doing that. BUT, if you mentally need the taper then by all means do it. I just get too crazy if I cut things down too much. Just my opinion though….
Clea recently posted..The anti resolution resolutions…
That makes so much sense. I’ve kept most of my mid-week runs the same, but was planning to cut back more next week. I know what you mean about not cutting too much… it’s a tricky balance!
Laura recently posted..How does tapering affect you?
Thank you for a very reassuring post! I guess I have the taper crazies too. As promised, you can send this video to your loved ones and support system. http://www.youtube.com/watch?v=6G3KEGypVU0
I have no doubt you will achieve and exceed your goals for the marathon. I agree that this has been a very fun training cycle. I am looking forward to the race!
Ha! Thanks for the video, May. Jared and I just watched it.
I’m definitely getting excited now… and so excited to run “with” you!
Laura recently posted..How does tapering affect you?
Yes – taper madness!!! You can talk me down off the ledge when I’m going through it in April : ) Glad you’re feeling more ready now, though. You are going to do AMAZING!!!!!
Michelle recently posted..A Glance Back, and So Much To Look Forward To
Thanks, Michelle… we’ll see what happens. I will definitely return the favor for you in April.
Laura recently posted..How does tapering affect you?
You will do so amazing! So excited for you!
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I really hate the taper period. I have problems with all of those things but often get the opposite of doubt- can start to feel overly-confident, which just leads me to feeling upset when I don’t do as awesome as I think I will
I swear I always get a cold during a marathon taper, something always hurts and I convince myself that running a 10 mile tempo 2 days before the race will only make me stronger
Oh, too funny about that ten mile taper.
I’m doing okay with the cut back part, but wish I didn’t have to wait another whole week. It’s starting to drag on now… thanks for the encouragement!
Laura recently posted..How does tapering affect you?
All those aches and pains and things you feel are your body healing in preparation of the big event. I love the taper and look forward to reduced mileage and rest. For me the best indicator of a good race will be sufficient rest for the legs. Sure you feel like a bloated blob and legs feel like they weigh a ton but on race day, it all comes together (if you taper). They say nothing you do in training during the last two weeks can “benefit” your race but it can “hurt” your race. It takes 3 weeks for training to take effect so clearly that makes some sense. Trust your training and enjoy the race.
Robin recently posted..My Year in Running
Yes, I love what you said about all those aches/pains being the healing preparation and getting stronger for race day. Thanks, Robin!
Laura recently posted..How does tapering affect you?
Laura! Believe in your training and believe in yourself. You are ready!! Enjoy this time and the race. Race day is your reward for all the hard work of training. Don’t let your mind get in the way of what your body is ready to do.
I needed those words. Thanks, friend!
Laura recently posted..How does tapering affect you?
Oh man did I ever feel the aches and pains before my first marathon last month – it was crazy and really did me in psychologically!! But despite your unusual training methods I really think you’ve done an amazing job and lots of hard work! Good luck and hopefully I’ll get a chance to meet you! I’ll be in town starting Friday night since I’m doing the 5K on Saturday as well!
Lauren @ The Unlikely Runners recently posted..The One Where I’ve Been Thinking
Isn’t it so crazy? Thanks for the encouragement, Lauren. And yes! Let’s try to meet… I’ll email you my cell phone #… maybe we could catch each other at the expo??
Laura recently posted..How does tapering affect you?
Oh yes! I remember those in the marathon taper. Although part of me loved taking it easier too. Probably because I was dang injured and it wasn’t the funnest thing in the world to run then.
Tina @ Best Body Fitness recently posted..Friday Countdown
I had a minor injury in the taper my first marathon cycle, too… and didn’t mind the rest. I think the doubt is worse this time since I have a time goal in mind, where with my first I knew I’d just be happy to survive and finish!
Laura recently posted..How does tapering affect you?
I was injured during my only taper, so I was relieved to be tapering and missed out on the crazy. I had a lot of randoms aches though, which my doctor said was common during tapering.
Sarah S @RunningOnWords recently posted..2012, now with (some) new pictures
I never knew those random aches were common… it’s definitely reassuring to read that. Otherwise, I’d really be a mess!
Laura recently posted..How does tapering affect you?
I can only add that you are going to do awesome!!! Yes, you’ve put in the miles and you know what to do to be smart about tapering. Just like you’ve been so smart about the whole training cycle. Here’s to as little bit of crazy as you can manage.
Carrie@familyfitnessfood.com recently posted..Happy New Year
Thank you, Carrie! You’ve been so supportive throughout this cycle- I really appreciate it!
Laura recently posted..How does tapering affect you?
I always feel like I am coming down with a cold or that I’m injured in the last few weeks. I feel every single tweak in my body when I go on the easy runs…I never feel fully loose and warmed up.
You will do awesome!! Don’t doubt your training! You’ve put in the miles and sweat =)
Michele @ Nycrunningmama recently posted..Running Book for Kids: Pellie Runs a Marathon
I’m so glad to hear that! I was panicking before I started reading how common this is. Thanks for the encouragement, my friend!
Laura recently posted..How does tapering affect you?
I had all of that before CIM! The cold is the worst part to me–fortunately mine didn’t really get me until after the race, though I kind of knew it was coming. My coach actually told me he believes maintaining some intensity also helps the immune system–so hit those tempo runs and don’t worry. I think you’re going to really surprise yourself with how well you do.
Terzah recently posted..Avoiding the Treadmill
The cold hasn’t hit me full force, I’m hoping I can keep it at bay. I hope I surprise myself… I’m swinging back and forth between confidence and fear!
Laura recently posted..How does tapering affect you?
Great informative post! And despite all the taper crazies you have a great approach and sounds like you are in a good place – all things considered (I mean running less and eating more pre-race is always going to be a bit of a mental blah!)
GOOD LUCK. TRUST in your training! :=)
Jenelle @ MummyLovesToRun recently posted..14 weeks – Canberra Marathon
Thanks, friend! I’m getting there… feeling more confident today.
Laura recently posted..How does tapering affect you?
I hate that you’re feeling the crazies!!! I would often give myself little daily affirmations when that self doubt devil started sneaking into my thoughts. I also spent some time in quiet yoga poses visualizing positive things about my upcoming race. You’re doing great!!
Great tips, Kelly. Thanks! I also started re-reading my training journal last night and that was helpful. Feeling okay about it today… now I have another whole week to wait!
Laura recently posted..How does tapering affect you?
I always go through taper crazies! They are the worst, I literally don’t know what to do with myself.
I have switched to cutting more miles but keeping up with Marathon Goal Pace for a half and it worked out great, haven’t tested it on a marathon yet.
Liana@RunToMunch recently posted..Free Tapas in Granada
Yes, that’s definitely been helping me too, so at least I feel like I’m getting some quality workouts in!
Laura recently posted..How does tapering affect you?
My taper crazies will are crazy. I actually call them “taper tantrums” because I am such a brat. My husband knows to just leave me alone and send me away for the weekend. Smart man.
Tasha @ Healthy Diva recently posted..Lactate Threshold Test: Round 2
Ha! I love that term, taper tantrums… good thing your husband is so well prepared to deal with them! Mine is still learning.
Laura recently posted..How does tapering affect you?
I was given great advice after a 9 year gap between my first and second marathons. Trust your training. You will do fantastic!
I’m trying to decide if I should even taper.
Since I just returned for running I have only had 4-5 weeks to get ready for this half marathon. Now I need to decided do I train the last week in to get an extra week of running in after so many months off, or do I hope 5 weeks was enough and taper.
I hate taper!
Abby @ BackAtSquareZero recently posted..5 by the 5th – Race 1 Recap
That is a tough call! I’d do a mini taper- at least rest up the few days before. Good luck!
Laura recently posted..Craving Meat and the Menu Planning link up
you got this! taper crazies is a good sign! wish i could be there to cheer you on!
lindsay recently posted..When things just Click
Thanks, Lindsay… wish you could be there too!
Laura recently posted..Craving Meat and the Menu Planning link up
Ah, yes, taper crazies. Been there. Experienced all of these things too. So exciting…you’ve got this for sure! And great look to your blog. I so need to rework my blog. and adding ads on it might be nice….how does all that work? Maybe I’ll PM you. Good luck!
Thanks for the encouragement, Amanda! And yes, feel free to message or email me. Happy to chat more about it!
Laura recently posted..Craving Meat and the Menu Planning link up
You will do great girl!!! With the combo of your running, spinning and strength your body is fully ready just focus on the positives and not the negatives
Go Get Em Tiger!! Grrrr!!!
You’re so sweet, Kris! Thanks for the encouragement!
Laura recently posted..Craving Meat and the Menu Planning link up
I’m in now way a runner, but as a trainer I have had the chance to review a few marathon and running books. Some have suggestions including cross training. Trying an aerobics class to keep you activity level up so you don’t experience the crazies. Good luck – my husband and I are hoping to tackle and obstacle race this year.
Emily recently posted..Hula Hoops, Wrestling, and Vegan No Fat No Sugar Cookies Recipe
Thanks, Emily! That’s a great suggestion. I also teach spin twice a week, so that helps!
Laura recently posted..Craving Meat and the Menu Planning link up
[...] How does tapering affect you? » January 6th, [...]
[...] Runs Fast talks about tapering before a race and among many things, the doubt it can [...]
You’ve got it!
I felt all of those, except wanting to add more miles to our training plan. We both got sick about 2 weeks before our marathon, it was so much fun. I know that you are going to do great though!
Jamie @ couchtoironwoman recently posted..New Year’s Day Resolution Run Race Recap
I’m not itching to add more miles, either. Thanks Jamie!
Laura recently posted..Craving Meat and the Menu Planning link up
It’s funny – I was just telling some friends this morning that I feel more achy this week during the taper and rest than I ever did during my 48 mile week. Glad I’m not alone!
Mandy recently posted..Vacation Smation
You’ve got this. I know that we all experience taper madness in some way shape or form. Even for me, low mileage weeks feel weird, so add that on top of an upcoming marathon and the nerves that come with that, and you have all kinds of doubts going on! But you have put the work in and you will get the results from it!
Travel Spot recently posted..Currently: January
Thanks for this post Laura. While I’m not at marathon level yet, it gives me an idea of what to expect…preparing me for it. With smaller races like a 5k or 10k, I’ve never tapered. But now that I’m moving into a half marathon area this type of info helps me! I’m noting those books you mentioned to get started on learning more. Any others you think I could benefit from?
Maria @ Lil Mys Ninja recently posted..Motivation Mondays: Stay Motivated with Your Running
Hi Maria! How to Train Like a Mother is another great one. If you want to borrow it, I’d be happy to send it to you to check out… if you want to email me your address.
Laura recently posted..Houston Marathon Recap
That would be awesome! I’ll email you my addy. Thanks!!
Maria @ Lil Mys Ninja recently posted..Klaus & Elijah {Salomon & Slalom}
I’ve been trying to reassure myself about the taper I have 13 days until my first marathon and I’m already a bit anxious, I just want to RUN it already!
I’ve run a ton of half’s and never really tapered more than take one or two days off from running right before so I’m beginning to get the “I am going to forget how to run” jitters. Hence the past 3 days I have done each run faster than I should…oops?
I felt the same way- let’s get this over with! Hang in there… try to busy yourself with other things. Any closets or drawers that need organized?
Laura recently posted..Houston Marathon Recap
[...] you want a good read on what to expect during taper check out Laura’s post. Since taper has been a non-event though I thought I’d share what is on my mind [...]
Fantastic Laura! I can never work out what the ‘right’ answer is. I figure it’s best if we try a few things, and tune in to see what our bodies like best. Doubt? I haven’t heard anyone say they don’t doubt their ability to do it in those final weeks.
Thanks for being so honest.
Kate recently posted..Chocolate, clocks, and kanagroos