Tip #5: Plan Your Taper

The dictionary definition of "taper" is to diminish gradually, and that's what you'll be doing: gradually running less in order to rest more. Every good marathon training program includes a tapering period during the last few weeks.

It can seem counterintuitive to be taking it easy in the weeks before the big day, but tapering can be one of the most critical parts of your training program. Studies cited by the American College of Sports Medicine found that muscle damage, depleted stores of muscle glycogen, and other effects of heavy-mileage training are restored or repaired during a taper, boosting performance some 3 percent on race day. That's about seven minutes in a four-hour marathon.

The trick is to do it right. Here we dispel the five myths of tapering.

Myth 1. You can stop cold turkey. Wrong. There are as many tapering "how-tos" as there are marathon training tips, but the essential rule of thumb is to do it gradually. Tapering should start after your highest-mileage week, usually the fourth week out from race day.

• Three weeks before race day (the week beginning October 22), decrease total weekly mileage by at least 20 percent. Cut the longest run of the week to about half of what the longest run was the week before.
• Two weeks before race day (the week beginning October 29), decrease total weekly mileage again to half of your highest-mileage week.
• One week before race day, you should be resting more than running, and your total weekly mileage should be fewer miles than the longest run you did in this training cycle. It will be hard to accept this low mileage, but rest assured it is only good for your body.

All of the information above is already built in to your Richmond Marathon training plans. If you stick with your plan, you a good to go!

Myth 2. You'll lose aerobic fitness and muscle tone. Wrong. Your body will not suddenly lose cardiovascular or muscular fitness.

Myth 3. You can skip speedwork. Wrong. You still want to pay attention to your marathon goals. Use one of your midweek runs for marathon-goal pacing. For example, during a four-miler in the first two weeks of your taper, run two miles at marathon pace.

Myth 4. Tapering applies only to running. Wrong. Taking it easy extends to all other physical activities—strength training and crosstraining included—so banish thoughts of longer bike rides or heavier weights. Don't use the energy boost brought about by tapering to do unusual and/or strenuous activities that could cause injury.

Myth 5. You can cheat. Wrong. Say you're on a run, it feels great, and you tack on an extra mile or three to an easy five-miler. That's not a real taper. "Just because you’re feeling rested, don't get cocky," says Glover.
By the same token, don't take tapering as an excuse to slack off. Even slower-paced, shorter runs should be taken seriously. "Keep the quality in your runs," Glover adds, "for both your mind and your body."