Pre & Post Marathon Pre & Post Marathon StrategiesStrategies

TaperingTapering

Shepley et al. (1992) Runners who followed a seven-day taper increased their run time to exhaustion by a whopping 6 percent to 22 percent.

Houmard et al. (1994) Runners following a seven-day taper improved their 5K treadmill time trials by 2.8 percent.

Zarkadas et al. (1995) Triathletes who followed a 14-day tapering programimproved their 5K times from 1.2 percent to 6.3 percent.

Harber et al. (2004) Runners using a 28-day taper improved 1.1 percent over 8K outdoors.

Coutts et al. (2007) Triathletes following a 14-day taper improved their 3K times by 3.9 percent.

When should we do our last long (20-plus miles) training

effort?Harm Kuipers from the University of Limburg, in Maastricht,the Netherlands, showed just how overtrained marathon runners are.

57 percent of the runners showed extensive muscle damage and depleted glycogen stores before starting the marathon.

They had done a standard tapering program for the marathon, with only 12 miles of running the week before.

This taper had not allowed their muscles to repair themselves. This study also showed that long-distance training runs over 15K (nine miles) cause significant muscle damage, with little harm from lesser distances.

They concluded that last long run should be completed 3 to 4 weeks before marathon.

Benefits of a Taper

Running economy

Muscular strength increases with tapering

Lactate tolerance and clearance

Muscle-glycogen levels increase with tapering

How long before a marathon should we start to taper?

The taper design will depend on the runner’s previous training volume and intensity.

The consensus of the research suggests that two to three weeks is optimal for hard-training marathoners.

However, there are some variables to consider: the taper design will also depend on the runner’s previous training volume and intensity.

Conversely, runners on lower-mileage or lower-intensity programs need less time, perhaps only one to two weeks for an effective taper.

How much volume should we cut back during the taper?

A meta-analysis of over 50 tapering studies concluded that optimal volume reductions are between 41 percent and 60 percent

(Bosquet et al. 2007).

Start three weeks out by dropping your mileage by 20 percent.

In the second week of the taper, drop mileage by another 20 percent, and in the final week before the marathon,

drop another 20 percent.

Type of training during the tapering Type of training during the tapering phase.phase.

Low Volume, moderate Frequency with some high intensity.Low Volume, moderate Frequency with some high intensity.

Extended, highly anaerobic workouts and all-out racing during the taperingphase are counterproductive to your goal.Calculate approximately 10 percent of your standard weekly mileage—this should be a good estimate of your high-intensity training volume.

Plan a higher-intensity workout every 48 to 72 hours during your tapering phase. The most common interval distances are 400, 500, 800, 1,000, and 1,200 meters and one mile.

All that is needed between these high-intensity sessions is shorter, slower,recovery running of two to six miles. And don’t forget to take a day off running every now and then, as you feel.

Mistakes to avoid during your tapering phase

• Doing training runs or races longer than nine miles in the two weeks leading up to the

marathon.• Doing high-volume, high-intensity interval-

training workouts in the final three weeks before the marathon.

Stretching & MassageStretching & Massage

Post training hold stretch Post training hold stretch for 10 seconds.for 10 seconds.

For increasing flexibility For increasing flexibility hold stretches for around hold stretches for around 30 seconds.30 seconds.

Make sure you are feeling Make sure you are feeling the stretch.the stretch.

Focus more time on Focus more time on particularly tight areas.particularly tight areas.

Carbo-loadingCarbo-loading

8-12g / kilogram / day8-12g / kilogram / day 3 days before the 3 days before the

racerace 80 kilogram runner 80 kilogram runner

needs 640-900g/dayneeds 640-900g/day

50g of carbohydrates50g of carbohydrates 3 slices of bread3 slices of bread 1 cup of baked beans1 cup of baked beans 3 medium potatoes3 medium potatoes 1.5 cups of rice1.5 cups of rice 250ml of yogurt250ml of yogurt

The following diet is suitable for a 70kg The following diet is suitable for a 70kg athlete aiming to carbohydrate load:athlete aiming to carbohydrate load:

Breakfast3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milkBreakfast3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk1 medium banana1 medium banana250ml orange juice250ml orange juice

Snack toasted muffin with honeySnack toasted muffin with honey500ml sports drink500ml sports drink

Lunch2 sandwiches (4 slices of bread) with filling as desiredLunch2 sandwiches (4 slices of bread) with filling as desired200g tub of low-fat fruit yoghurt200g tub of low-fat fruit yoghurt375ml can of soft drink375ml can of soft drink

Snack banana smoothie made with low-fat milk, banana and honey cereal barSnack banana smoothie made with low-fat milk, banana and honey cereal bar Dinner 1 cup of pasta sauce with 2 cups of cooked pastaDinner 1 cup of pasta sauce with 2 cups of cooked pasta

3 slices of garlic bread3 slices of garlic bread2 glasses of cordial2 glasses of cordial

Late Snack toasted muffin and jamLate Snack toasted muffin and jam500ml sports drink500ml sports drink

This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.fat.

Fuelling During a marathonFuelling During a marathon

Sports drinks manufacturers & research suggest Sports drinks manufacturers & research suggest 50-60g carbohydrate every hour.50-60g carbohydrate every hour.

2-3 gels/hour or about 1 Litre sports drink 6% 2-3 gels/hour or about 1 Litre sports drink 6% every hour.every hour.

Coping StrategiesCoping Strategies

Break Marathon down into shorter Break Marathon down into shorter segmentssegments

5-10km is typical5-10km is typical Focus on positivesFocus on positives Have a Have a ‘‘should goalshould goal’’ a a ‘‘could goalcould goal’’ & a & a ‘‘just just

might goalmight goal’’..

HyponatremiaHyponatremia

Fluid BalanceFluid Balance

Signs are headache, nausea and bloatingSigns are headache, nausea and bloating

Vomiting, altered mental status, may not know Vomiting, altered mental status, may not know where you are or what day it is.where you are or what day it is.

Post RacePost Race

Rest, Eat & recover.Rest, Eat & recover. Cycle, Swim or walk.Cycle, Swim or walk. Massage.Massage. 10-16 days off 10-16 days off

running.running. Do something Do something

completely different.completely different.

ConclusionConclusion

Last 20 mile run 3 weeks before marathon.Last 20 mile run 3 weeks before marathon. Do not run more than 9 miles in last 2 weeks.Do not run more than 9 miles in last 2 weeks. Low volume, moderate frequency & higher intensity during Low volume, moderate frequency & higher intensity during

taper.taper. Carbo-Load in the last week with around 70% carbohydrate in Carbo-Load in the last week with around 70% carbohydrate in

last 3 days before marathon.last 3 days before marathon. Try to maintain carbohydrate intake through the marathon but Try to maintain carbohydrate intake through the marathon but

be careful of fluid intake.be careful of fluid intake. Plan your race & use appropriate coping strategies.Plan your race & use appropriate coping strategies. Post race do things that you have put off due to marathon.Post race do things that you have put off due to marathon.