Marathon Tapering

You’ve been training for months and it’s almost here! Your marathon is… next weekend. That means it time for the dreaded marathon tapering.

Your training is basically done. Other than one relaxed-paced 8 or 10 miles run over the weekend, you really have to take things easy so you can do your best on race day.

 

So what do you do with all this excited energy?

 

Here are a few things I plan to do this weekend and throughout next week in the hopes of feeling my best next Sunday for the Rock n’ Roll Marathon in San Diego.

Start your packing list

Do you get nervous you are going to forget something? I most certainly do.

I have a good feeling I’ll at least remember my shoes, but what about random things the charger for my Garmin?

So why not start a list? I use my notes on the iPhone and whenever something pops into my head, I write it down.

 

Add songs to your playlist or pick an audiobook

For my marathon, I plan to listen to an audiobook.

I’ve been listening to podcasts or audiobooks during my runs for months now and they make the time fly by. If you plan to do the same, purchase a new book or download a few podcasts you want to cue up.

I might change over to music during the race if I think it will help me pick up the pace. This weekend I plan to create a marathon Spotify playlist. I’ll add way more songs that I need to avoid repeats.

 

Buy Running Supplies

If your race has an expo, no doubt you’ll have plenty of opportunities to get gels, socks, electrolyte supplements, and pretty much anything else you’ll need at the expo. But why leave it to chance?

With all that time you have on Saturday or Sunday because you aren’t running 20 miles, head over to the store.

I’ll go to my local Fleet Feet and also Target and stocked up on gels, gummies, Nuun and Body Glide For Her (an anti-chafe & moisturizing balm).

 

Hydrate

Keep that water bottle by your side!

Staying hydrated throughout the days leading up to your marathon is way more valuable than trying to power drink the day before.

And remember, overhydration isn’t good either. Stick with the pee test. It should be light yellow. Not dark and not clear either.

 

Food

This is a weird week because you should keep your carbohydrate load high, but your running is low.

In fact, at least 70 percent of your total calories should come from carbohydrates. This will ensure that your glycogen stores are fully replenished for competition.

It’s good to keep your diet healthy and heavy on real foods. Stick with fruits, vegetables, whole grains, beans, legumes, and nuts and seeds. Avoid processed foods, junk food, refined sugars, and excess oils.

Of course, with more carbs and less running, you might see the scale tick up a bit. But if you’re keeping your carb loading to healthy food, you’re really just storing glycogen, which will give you energy on race day.

Sleep

And of course, get plenty of rest. Fewer miles hopefully can equate to setting the alarm for a later wake-up time. If possible, sneak in naps. The more rested you get the better you will feel!

And most of all, don’t stress. Remember- you signed up for this because it would a challenge. It would push you.

And I’m sure you had other motivations.

Maybe to get fit, get out of your comfort zone, see if you would stick with a training plan, maybe you even though it might be fun?

No matter what, along the way of training to run 26.2 miles, you likely had many ups and downs. Why not end on a high note?

If you’re not a professional athlete (hello, practically all of us!) then you aren’t running for money or to a sponsorship.

 

You are running for you- Time to celebrate how far you’ve come!!