Increasing performance with the idea of getting our best version in a race is one of those concerns that keeps us popular runners awake at night. What to do and how to train in the weeks leading up to the competition to arrive in the best shape for that D-Day? Apply tapering (or gradual reduction)! In this post we talk about it, but especially how to do it effectively before putting on your bib and competing.
We refer to the gradual reduction of training prior to the race, but starting from a clear concept: it does not consist in lowering the intensity of training, but rather in reducing the volume of kilometers and the training load.
Thus, the main argument in favor of tapering is that it allows us to rest and recover from the hard training in the weeks leading up to the race. To put it more simply, the idea of tapering is to reduce fatigue to make us stronger, more resistant, and even faster on race day. All this, regardless of the distance to be run, whether it's taking part in a 5k or running a marathon, you have to do your homework!
As is our house rule, we put ourselves in the expert hands of Iker Muñoz, sports director of RUNNEA. With the different questions we have asked him, we touch on all aspects of how to keep muscle fatigue at bay in the weeks leading up to a race, while at the same time being able to maintain the stimuli, and thus increase adaptations. As our qualified coach says: "more is not better (in this particular case)".
Take note and apply theory to practice, the results you expect will eventually come, take heart!
What is the concept of tapering in running?
Tapering in running can be defined as the reduction of the programmed training load, the purpose of which is to increase the athlete's adaptations by reducing the physiological and psychological fatigue resulting from systematic training.
It is characterized by being carried out between 2 and 5 weeks before the main competition.
Is tapering or supercompensation the same thing?
No, they are related terms, but not the same. Supercompensation is an increase in performance at a given point in preparation resulting from an optimal training-regeneration relationship, allowing the athlete to continue to increase performance in future workouts. Tapering seeks to reduce fatigue and thus increase performance in preparation for a competition, such as a marathon.
We can say that tapering is a strategy to maximize performance at a specific moment and supercompensation is sought during different periods of our training program.
In other words, during the season our performance is increasing thanks to a correct relationship between stimulus-rest (causing supercompensation), the inclusion of a tapering period in the last weeks of preparation will, if we execute it correctly, our performance will increase compared to previous weeks.
Why is tapering necessary?
It is a necessary and recommended strategy. We cannot be training 2 weeks before the main competition with a high training load. This way of facing the main competition will bring us to this one with a great fatigue and a reduced performance.
Does it really help to improve our performance?
If tapering is correctly designed, yes. This is a key point in the Taper strategy, we must be careful in reducing the volume (which is gradual), not to touch the intensity or frequency of training. Sometimes starting too early with tapering, abruptly decreasing the training volume or decreasing the intensity can lead to detraining.
How far in advance should tapering be done?
To run a marathon, it can last between 4-5 weeks.
This will depend on the periodization model and the athlete's experience. Normally it will last 2 weeks, but in cases such as long distance (marathon) and very long distance (ultra-distance) races, it can last between 4-5 weeks.
How do we implement this training reduction effectively in our training plan, for example, if our goal is a half marathon?
Rather than reducing training, I would reduce the volume of training. For example, go from 7 hours trained to 5 hours 30 the first week of tapering; and then go to 4 hours 30 minutes the second week. The intensity should not be reduced.
What are the basic guidelines to follow during these weeks of tapering?
Be very clear that if we have trained well in the weeks prior to the competition (tapering weeks) the objective is to reduce fatigue and maintain the stimuli (intensity) so that adaptations are increased. Therefore, such extensive sessions will not be necessary. In this case, more is not better.
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