BASS PRO MIDWEEK MOTIVATION - It’s Taper Time

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about something a lot of runners don’t like talking about, much less doing… tapering. Better known as the rest period between the culmination of marathon training and race day, tapering is the essential phase of rest that generally begins 2-3 weeks after a runner’s longest run (where those who are training for Bass Pro and/or Dogwood Canyon are right now) and can fill a runner with worry, anxiety or dread for many reasons. The main one usually being that taking time off before a big race will erase all of a runner’s hard work. But nothing could be further from the truth. In fact tapering will help cement all the hard work that was put in… allowing the mind and the muscles to heal and prepare for the race.

So let’s look at what tapering actually is and why it’s so important to practice it:

Tapering is the process of gradually decreasing the volume and intensity of your training in preparation for a race and is an essential part of every marathon and half marathon training plan. You might be wondering though, why is it important and why should I do it? Well…when you cut back (not completely cut out) the number of miles you run, your muscles can repair, and your glycogen stores can return to normal. This is important for absorbing your training and getting to the finish line with minimal pain and effort. During a taper, levels of muscle glycogen, enzymes, antioxidants, hormones, and other things that are depleted by a lot of exercise return to normal which should leave you refreshed and full of energy when you step up to the start line. Research has shown that tapering can also improve the function of fast-twitch muscle fibers, which can lead to faster race times and increased time to fatigue by up to 22%. So yes the benefits are very, very real.

That being said then, the top five main goals of marathon tapering are:

• Increasing muscle glycogen to ensure they return to normal and are loaded with fuel for race day
• Reducing the risk of overtraining right before a race
• Minimizing any stress on your mind and body, which allows you to be fresher.
• Increasing muscle recovery and reducing muscle fatigue
• Improving the function of fast-twitch muscle fibers to assist in faster race times.

Okay, so now that we’ve established why tapering is so important, let me give all you first timers and those runners that need a reminder a word of warning on the downside of cutting miles after so many weeks and months of training… tapering leaves racers with a lot of free time previously spent training. Which means you won’t be getting that long-run endorphin hit you’re used to and may start to go a little emotionally haywire—it's part of a phenomenon known as “taper madness” or “taper anxiety.” Scientists know it too, apparently: There’s a lot of research out there on how exercise—especially cardio—can benefit our mental health. An article published in AMAA Journal in 2008 concluded that "the reduced training involved in tapering prior to a race may actually worsen mood states." In other words, when you've been in a routine that provided structure, endorphins, and an overall sense of accomplishment for a while, something's bound to happen when you slow (way) down all of a sudden. For most runners, that "something" usually manifests in bouts of sadness, a general lack of motivation, and maybe even a little bit of irritability so be prepared. 

Now that you know what to expect then, remind yourself that tapering is a part of the process and anticipate the wave of anxiety coming. Remember that you aren’t sabotaging your hard work as you head into your taper and you'll already be ahead of the curve. And another reminder… even if you’re feeling less than your best during easy workouts as you endure this rest period, don’t be tempted to up the ante again. The hay’s already in the barn, there are no gains that can be made at this point, and the purpose of a taper is to allow the body to recover and rest, which it needs to do before the race. Stick to your schedule, which includes time for you to be gentle to your body so it can successfully go into beast mode when you step up to the start line.

On a side note, two other side effects commonly reported by runners who are tapering are cases of the sniffles and experiencing phantom pains. As far as any cold caused from all that you have put your body through in the last couple of months, chill, drink a ton of water, and relax as best you can. Let your body rest and allow it to recover. Stressing out isn’t going to help you heal. And as far as the aches and pains that come out of nowhere, these are usually caused by over thinking and stress. Think about it. When you spend all of your waking hours thinking and obsessing about your body and keeping it healthy, you will notice things for the first time and also have a natural fear that you have injured yourself in some way. A tiny twinge of pain might have you thinking, "Oh no! I have shin splints!" or "I felt my Achilles tendon tighten up just now. I have tendinitis!" Are you getting where I'm going with this? No matter what side effect you might be experiencing, my advice is this... calm down, get some rest, pray for the ability to see things as they are, and be thankful for all that you've been able to do and will do on race day.  

So there you have it friends. I sure hope that helps! I’ll be pacing the 5:30 marathon group with my sweet friend Jody Rhodes on November 3 and I can’t wait to see all of you. In fact, all of your Bass Pro pacers are looking forward to seeing everyone's grinning faces on race day! Meanwhile, smile big, embrace the taper, get your bags packed, and get ready for a great time! You'll soon be making your way down the streets of Springfield, MO. Happy Running!