Tapering Tips and Final Marathon Prep
In the final three weeks before the marathon, your body needs to recover from the stress of hard training in order to be in peak condition on race day. "Tapering" means not only reducing your training mileage, but also getting plenty of rest and eating smart.
Follow these "Dos & Don'ts":
DO:
- Follow the SRO schedule and keep attending all workouts.
- Get enough sleep. This is a time to catch up on sleep and go to Los Angeles well rested.
- Eat smart and eat healthy. Follow the nutrition guidelines in your SRO handbook. Listen to your body's hunger and fullness cues; eat slowly and moderately when hungry, and stop when full. Maintain a balanced, healthy diet, and then emphasize carbohydrates in the final three days before the marathon.
- Focus on mental preparation. Visualize the race and mentally rehearse how you'll push through the fatigue to reach the finish line. Practice visualizing a training run that you particularly enjoyed so you can think about this run when fatigued during the marathon. Think positive and have confidence in yourself.
- Stay off your feet, especially in the final week.
- Read the SRO Student Handbook section on "LA Marathon Countdown - 7 Days to Go" and "Preparation Checklist," and follow all these guidelines. Get ready and get psyched!
- Ask yourself why you joined the program and why you really want to succeed by finishing the marathon. Perhaps the main reason why you joined (for example, to go to LA or to get free running shoes) is different than the main reason you want to run the marathon now (for example, you want to prove to yourself you really can reach your goal because you have trained so hard).
- Consider dedicating a mile of the marathon course to a person, a cause, or a reason — and be sure to dedicate at least one mile to yourself.
DON'T:
- Don't run longer or harder than the schedule calls for during this time in an effort to "make up" lost training time. You will do more harm than good by not giving yourself enough time to recover before the marathon.
- Don't do anything new. For example, don't try a new activity that could leave your muscles sore, don't break in new shoes that could cause blisters, and don't eat anything unusual that could upset your stomach.
- Don't overeat. Eating too much will make you feel sluggish and heavy before the marathon. That said, don't cut back too much on your calories. Your body needs healthy food and water to repair stressed muscles and to store energy for marathon day.
- Don't stress out if you gain a pound or two. Because your muscles should be fully stocked with glycogen (stored energy) and well hydrated in the week before the marathon, it's normal to gain a couple of pounds in the final week.
- Don't get sick. Try to avoid catching a virus; wash your hands a lot, get plenty of sleep, eat foods high in Vitamin C, and steer clear of people who have colds.
- Don't forget to thank the SRO volunteers, and your family members and friends, who have supported your training efforts during the past several months!