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Surviving and thriving during the marathon taper

You’re running less and less but worrying more and more. Why the two-to-three weeks before your big race might just be the hardest part of training.

If you’ve run a marathon before, you know exactly what we’re talking about. For those new to 42.2K, marathon or taper madness refers to a common condition that affects marathoners in the days and weeks leading up to race day. It occurs alongside a decrease in training volume and an increase in free time.

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After weeks and months of ever-increasing mileage, longer long runs, weekly speed sessions and all the time and energy needed to recover and refuel for the next outing, the taper—a planned decrease in mileage to rest and recover before race day—can bring with it some adverse yet all-too-common side effects.

Anxiety. Nervousness. Irritability. Hyper-activity. These are but a few of the most common symptoms of marathon madness.

Following the last long run that often occurs two to three weeks before race day, the first feeling many experience is one of relief and satisfaction. You’ve put in the time, the training and you’ve safely survived the marathon build-up. You’re as fit and ready as you’ll ever be.

But now you need to wait. Over the next days and weeks, as the frequency and duration of all runs begin to decrease, many are left with more and more free time. Time to think, over-think, over-analyze and possibly obsess about race day. This often includes feelings of uneasiness, uncertainty, guilt and possibly even despair. Such feelings are entirely normal, but not exactly useful.

Runners may also fret about their ability to complete the distance or the pace they need to run to achieve their goals. They may begin to feel as if every ache and pain is an injury waiting to stop them in their tracks or that they’re about to get sick, catch a cold or hurt themselves.

The first step to preventing and surviving the madness is to recognize that you have it. Realize that you may be reacting—or overreacting—in an irrational and emotional way due to the increasing anxiety and excitement about race day. You should also consider how your behaviours and actions affect others around you. You may be super excited about your upcoming race, but that doesn’t mean everyone around you is too. Be considerate when discussing your upcoming race with others. Unless asked, save your family, friends and colleagues the nitty-gritty details of your training.

Also know that despite your growing fears, you are not losing fitness, getting stale or ruining your race. Even if you did absolutely nothing for a week or two before, your hard-earned fitness and endurance will not go away before the race. Unusual aches and pains may present themselves, but only because your body is finally able to take a break and begin to fully recover from all the hard training you’ve put it through. Other “injuries” and so-called phantom pain may simply be in your head. Have confidence in what you’ve done and what you’ll be able to do.

Be sure to have a smart and specific plan that details when and how far you will run in your final few weeks before the race, including any workouts or hard efforts. It’s important you understand why it’s necessary to reduce the volume of training in order to recover and rest up for race day. Maintain some intensity but with two weeks to go, begin to reduce the time and distance of each run and take an extra day or two completely off.

This time off is also ideal for coming up with a pre-race plan for carbo-loading as well as race day execution including everything from how you’ll get to the start line, what pace and time you want to run the race as well as what you’ll do after you cross the finish line. What you plan to do in terms of fueling and hydration is also of utmost importance and needs to be carefully considered.

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Finally, be sure to make use of your new-found free time by keeping busy with other activities, whether they are running-related or not. Perhaps consider reading (or re-reading) your favourite running novel or watching a marathon-related film. Spend more time with family and friends, whom you’ve no doubt missed and neglected in order to train and prepare. Try to avoid stressful situations (at work and at home) and an excessive amount of time on your feet (including at the race expo).

Most importantly, keep it fun! Training for and racing a marathon should be an enjoyable and rewarding experience. Make the most of it by sharing and celebrating your well-deserved and impressive achievement.

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