An Osteopath's Guide to Tapering Before a Marathon

Firstly, what is tapering?

Tapering is an important part of marathon training, and it involves gradually reducing your training volume and intensity in the weeks leading up to the race. Here are some tips from an osteopath on how to taper effectively before a marathon.

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1. Stick to your training plan

It's important to follow your training plan leading up to the marathon, including any scheduled tapering weeks. Don't try to cram in extra training or change your routine too much.

2. Reduce your mileage gradually

Aim to reduce your mileage by around 20-30% each week during the tapering period. This will give your body a chance to recover and prepare for race day.

3. Focus on recovery

Use the extra time you have during the tapering period to focus on recovery. This could include foam rolling, stretching, massage, or other forms of self-care.

4. Stay active

While you're reducing your mileage, it's still important to stay active. You could try cross-training, such as swimming or cycling, to maintain your fitness while giving your body a break from running.

5. Stay hydrated and eat well

Proper nutrition and hydration are crucial during the tapering period. Make sure you're eating a healthy, balanced diet and drinking plenty of water.

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Remember, the tapering period is not the time to try to increase your fitness level. Instead, focus on recovery and preparation for race day. By following these tips, you'll be well-prepared and ready to run your best marathon.