With race day less than two weeks away, runners participating in the California International Marathon (CIM) on Sunday, December 6, 2009 should be practicing the well known running pattern called "tapering."
Tapering, the gradual reduction in training miles, occurs the last two to three weeks before a marathon. It is considered by most experts to be a crucial part any marathon training program. During the taper period, a runners goal is to achieve optimal levels of glycogen, enzymes, antioxidants and
hormones before the big event.
Below are three helpful articles that will remind runners important things to remember during a taper period:
1. Running World: It's Taper Time. The articles main point says, "Don't Blow it all after all those weeks of training." An excellent article that provides a taper plan for the final three weeks before a marathon. Author, Bob Cooper divides his taper plan into three sections: Week One, Two weeks to go, one week to go, and the final hours. Each section provides a training checklist, mental preparation points, and nutritional needs.
2. Running Times: Don't Taper: Peak!. Running Times author, Greg McMillian, believes that traditional tapering regimes need to be re-defined. He says that you need to reduce training volume, but not the intensity for workouts during the taper period.
3. Active.com: The Taper: What to Keep in Mind the Week Before Your Marathon. Ed Eyestone, from Runner's World provides helpful advice each day for the week preceding the marathon.
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Nancy Lancaster is a Sacramento run-walker and organizer of the Running Adventures Travel Club and Five Tool Fitness Running Club. She is also a Realtor for Lyon Real Estate in Sacramento, CA. You can email Nancy at nancy@nancylancaster.com.
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