SUPPORT NETWORK
Q I’ve never understood the need to taper for a marathon – can you explain why it’s a good idea?
A Training for a marathon can leave you tired in body and mind. From long runs to planning race-day logistics it’s a marathon in its own right. But once those big weeks are behind you, tapering is all about allowing yourself to rest and recover so you can arrive at the start line feeling fresh. A good taper will also maximise the positive effects of your training, giving the microscopic muscle damage that’s a normal part of regular running time to repair, and your body’s glycogen stores time to fully replenish. It’s also essential you feel mentally rested by race day, and tapering gives you the time and space to visualise your race strategy and rediscover a love for running that may have waned.
Tapering works differently for everyone: some runners report feeling stale after a few days of reduced running, while others prefer a longer period of gradually winding down. In general, the longer the race, the longer the taper. For a marathon, two to three weeks is about right, reducing overall training load by about a third each week. You don’t need to change the frequency of your runs, but duration and intensity should decrease. JB
Q I’m just about to have chemotherapy and have heard running can make it more effective?
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