Once half or full marathoners get to the tapering phase part of their training, they start getting anxious and excited for their big race. It’s a stressful time during the final two weeks before the race when they’re cutting back on their mileage, and it’s easy to make mistakes that could be very detrimental to their race.
Here are six of the most common tapering mistakes with tips on how to avoid them.
1. Don’t run too much.
When it comes to half or full marathon training, there’s no such thing as cramming for the final. Running harder or faster in the two weeks leading up to your race will hurt you more than help you in your race. With two weeks to go, you’re at your fitness peak and you’re not going to make any fitness improvements.
Try to remember: Less is more. Running less reduces your risk of injury, allows you time to rest and recover, and allows your muscles to store carbohydrates in preparation for the big race. Follow your half marathon schedule or full marathon schedule to make sure you’re not overdoing it in the final weeks.
2. Don’t run too little.
Tapering doesn’t mean that you should stop running completely before your race. You still need to keep running to maintain your fitness and stay sharp, both mentally and physically. Again, stick to your half marathon schedule or full marathon schedule and you’ll be fine.
3. Don’t overeat.
One of the most common tapering mistakes is overeating in the two weeks leading up the half or full marathon. Some people assume that carbo-loading mean they can stuff themselves full of pasta and bread in the days leading up to their race. That kind of carbo-loading can lead to “carbo-unloading” during the race.
You don’t need to dramatically increase the amount of calories you’re consuming — just try to increase your percentage of carbs. In the week before your marathon, about 65% of your calories should come from carbs. Eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals), and drink plenty of fluids.
4. Don’t skimp on sleep.
Although you’re not running as much during the tapering period, you may find yourself busy catching up on work and other things that you neglected during your training. Don’t use the tapering time as an opportunity to tackle a major project or catch up on all the little things you missed while you were busy training.
Plan some relaxing activities that won’t stress you out. Sleep is also an important part of the tapering process, so try to aim for at least eight hours of sleep a night. Follow these sleep tips for advice on how to improve your sleep.
5. Don’t get race-obsessed.
In the weeks leading up to your race, you’ll likely get into “research mode”, when you start obsessively checking the race website, weather.com, running forums, and running websites. You may want to talk non-stop to your running buddies (and anyone else who will listen) about your race strategy and fears.
Although some pre-race prep – such as checking out the course map – is good, too much is going to feed into your pre-race anxiety and make you start doubting yourself (see below) and losing sleep (see above). Focus on things you can control such as your race outfit, packing list, and pre-race rituals to stay calm.
6. Don’t doubt yourself.
It’s very common to second-guess your training and worry that you should have done more to prepare for your race. Trust your training and think back to those runs when you felt strong and confident.
If you kept a training journal, look back and read your entries to remind yourself of how hard you’ve worked. If you trained with others, talk to your running partners and have them reassure you that you’re ready.
More About Tapering:
- You Know You’re Tapering When…
- What to Do the Week Before a Half or Full Marathon
- How to Manage Marathon Anxiety
More Marathon Advice:
- Marathon Recovery Tips
- How to Have a Strong Marathon Finish
- Last Minute Marathon Tips
- 10 Marathon Mistakes to Avoid in Your First Marathon
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
