Tapering for a marathon is tricky business for many runners. Keep these key tips in mind during the final two weeks leading up to your big race.
1. Do a dress rehearsal!
Perform your last significant long run two weeks out from your goal race. Make it a dress rehearsal: Wear your race-day shoes, test your racing kit and practice your fueling strategy. Photo: www.shutterstock.com
2. Cut back the volume!
Reduce your overall training volume 20 percent two weeks before your race and another 10 percent in the week leading up to the race. Photo: www.shutterstock.com
3. Maintain the frequency!
Maintain the frequency of your workouts. Don’t take “extra” rest days in place of easy runs if you ordinarily wouldn’t. Photo: www.shutterstock.com
4. Tune-up 10 days out!
Do your last challenging speed workout 10 days before race day and a tuneup (3 to 4 miles at goal race pace) four days out. Photo: www.shutterstock.com
5. Make hydration happen!
Remember: Hydration doesn’t happen two to three days before your race. Start hydrating regularly one week out from your event. Photo: www.shutterstock.com
6. Go for a pre-race jog!
Go for a 20-minute jog the day before the race. It will help relax and ready both your body and mind. Photo: www.shutterstock.com