April is here, and that means it’s officially marathon month. Whether you’re aiming to crush the Manchester Marathon or the London Marathon, this month is dedicated to all things running. If you’ve been training hard for the past few months (we’re talking about those long runs where you question your life choices around mile 18), you’re almost there. But, before you take on that 26.2-mile challenge, there’s something crucial you need to do: tapering.
What’s tapering, you ask? It’s the art of winding down your training to give your body the rest it needs before the big day. In short, it’s like telling your muscles “Thank you for all the hard work, but let’s hit pause for a bit so we can come back stronger on race day”. And while it might sound like a cruel joke after months of intense running, tapering is essential for having the best possible marathon experience.
So, what’s the deal with tapering?
Tapering is the period where you decrease your running volume (miles, people, miles!) to give your body some time to recover, repair and most importantly, perform at its best on race day. It’s scientifically proven to help marathon runners feel fresh, energised and less prone to injury when they hit the start line. Think of it as your last-minute chance to show your body some love and appreciation before asking it to run a small city’s worth of miles.
According to research, tapering can improve performance by up to 3%. That might not sound like much, but when you’re running a marathon, that 3% could be the difference between a PB and a please-can-this-end moment. One study even found that tapering helps runners reduce muscle soreness and fatigue, which could be the difference in maintaining your pace throughout the race. No one wants to be the person who runs out of gas at mile 20!
How do you actually taper?
So, you’re probably wondering “Okay, sounds great. But how do I taper without feeling like I’m slacking off?”. Well, don’t worry, we’ve got you covered. Here are some physiotherapist-approved tips to taper like a pro while keeping your body happy and your mind at ease:
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Cut Back on the Mileage
For the last 2-3 weeks before your marathon (hence why we’re telling you now), gradually reduce the number of miles you run. You can cut down by 20-30% each week. This doesn’t mean you stop running altogether, but instead, you’re swapping long runs for shorter, easier-paced runs. Think of it as a mini-holiday for your legs. Bonus points if you spend your newfound free time getting a massage or doing some light stretching.
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Stay Sharp with Speedwork
Tapering doesn’t mean you should completely ditch all intensity. A little bit of speedwork, like short intervals or strides, can keep your body primed for race-day effort. These sessions should be short and sweet, just enough to keep your muscles engaged. Consider this your last chance to feel like a gazelle before the big day.
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Rest. And More Rest
Marathon training takes a toll on your body, so now is the time to rest up and let your body repair those micro-tears in your body. Your legs will thank you for it. Trust us. It’s also a good idea to catch-up on sleep, so aim for those 7-9 hours of quality zzz’s. After all, a well-rested runner is a happy one (and a fast one).
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Hydrate and Fuel Smart
Now is not the time to test out new foods or drinks. Stick to what’s worked during training, especially in the last week before the marathon. Hydrate properly (but not excessively, unless you’re aiming for a marathon toilet trip) and focus on a balanced diet with plenty of carbohydrates to keep your muscles fuelled. Tapering isn’t a free pass for a junk food binge – save that for post-race celebrations.
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Stay Injury-Free with Physiotherapy (Hint: That’s Us)
This is where we come in! if you’ve been following the advice of your trusty physiotherapists (or should we say “your favourite clinic ever”), now is the time to keep those regular visits. Physiotherapist can help with soft tissue work, joint mobility exercises, and stretching to ensure that your body stays injury-free and primed for the race. Plus, a little pre-race massage can work wonders for loosening up tight muscles, easing any last-minute tension, and giving you that feel-good vibe as you head into race week.
Why Does Tapering Work?
Tapering is all about allowing your body to fully recover from the demands of marathon training while keeping it sharp and ready for action. During intense training, you’ve been placing a lot of stress on your muscles, joints, and tendons. By reducing your workload in the weeks before the marathon, you give your body time to repair and re-build itself stronger than before. Research shows that during tapering, muscle glycogen (energy stores) is replenished, fatigue levels decrease, and muscle strength is maintained or even increased. It’s like hitting the reset button, but with better results.
A Quick Recap: Tapering Doesn’t Mean Doing Nothing
In a nutshell, tapering isn’t about kicking back with a bag of crisps and binge-watching your favourite shows (although, to be fair, we’d support that post-marathon). It’s about finding that sweet spot between rest and preparation. A little bit of running, a little bit of recovery, and a whole lot of self-care will get you across the finish line feeling strong and victorious.
Now, if you’re in Manchester and need a helping hand with your tapering (or, let’s be honest, you just need some encouragement during race preparation), come and see us at Bodytherapy UK. We’re here to help keep your body in tip-top shape with physiotherapy services that target muscle recover, flexibility, and injury prevention. Whether you’re in need of a pre-race tune-up or a post-race recovery plan, we’ve got you covered.
Best of luck with the tapering, and may your legs feel light, and your finish line come faster than you think! See you at the marathon (and hopefully at the clinic afterwards)