Tapering

It has been scientifically proven that tapering (a reduction in training) for two weeks before a race can improve a runner's performance up to 8 percent. The key to effective tapering is to maintain the frequency and intensity of training while reducing the duration of training and daily running mileage. A runner's mileage should be reduced 40% the first week and 60% the second week. For example if a runner has been running 60 miles per week, they would reduce their weekly mileage to 36 miles (40%) the first taper week and then to 24 miles (60%) the second taper week. During these two weeks a runner will not see any loss in endurance or performance. During the taper weeks the muscles in a runner's legs will actually grow. The tapering period also give a chance for any nagging minor pains or injuries a runner may have to heal. A succesful taper will ensure a runner will perform at their very best come race day.

Things to do during the taper weeks

• Keep up with your training schedule. You should't break your routine.
• Stretch every day or even twice a day.
• Have some massage therapy. Because you want to have happy muscles.
• Icing or ice baths will help relieve those aches and soothe your muscles.
• Eat healthy and drink plenty of water. You will need to reduce your calorie intake to suit the amount of training.
• Rest and get quality sleep.

- Ken Costantino