<p> Tapering</p><p>What counts in battle is what you do once the pain sets in.</p><p>--John Short, South African coach</p><p>Tapering</p><p>The common misconception is that you need to train very hard right up to the day of the marathon. Studies have shown that marathon performance is enhanced when one properly rests in the week(s) leading up to the marathon. This is called Tapering.</p><p>Tapering allows damaged muscles to heal and allows for maximum glycogen storage in your body.</p><p>Be warned, this is the most dangerous period of the entire training. It is hard to hold back. Taper. You will want to be well rested for the race. This is even more important if you are nursing an injury.</p><p>The Four Major Points of Tapering</p><p>Cut your Total Mileage</p><p>Less miles are good. This will primarily show up in the long runs for the week Intermediates are going from two ten milers and a twenty miler to one eight and a long run of twelve. Novices are going from one ten and one Twenty to and eight and a twelve. Total mileage for the last three weeks are as follows:</p><p>Novice Intermediate Last long week 40 50 First taper week 29 34 Second taper week 21 26 Race week, excluding Race 9 9</p><p>Cut the Frequency of Your Runs</p><p>You should be running less. The schedule calls for one to two less days of running per week. Cut your Total Distance but Maintain Your Intensity</p><p>When you have trained very hard, it is easy to think it is time to take it real easy. Even though you are dropping the miles you are running, you need to make sure you are not dropping intensity. If you run 9 minute miles , make sure you don’t slip to 9 1/2 minute miles.</p><p>Be Careful of Your Diet</p><p>When you are running less, you are burning less calories. Make sure the last few weeks don’t result in a extra few pounds for the race. Also, one Week before the race is the time to begin your carbo loading, not just the night before the race. By combining Tapering and Carbo loading, you muscles will be able to store more glycogen for the race.</p>