It’s coming up to a few weeks before Melbourne Marathon, so I wanted to talk about tapering.
- Tapering is a method used in the lead up to an event to reduce the overall training volume to allow for improvement in performance 🙌without losing the training adaptations that have been gained.
- Fatigue drops quickly to expose the fitness gains made in the previous weeks of training.💪💪💪
Runners use tapering to restore their physical and psychology fatigue and gain the benefits of a taper which can positively improve metabolic, muscular, hormonal and flexibility changes.
There are multiple types of tapering that can be used.
🏆A gradual reduction in volume of training is considered more optimal. An example is 3 weeks out from Melbourne, running 50km/week, then reducing the total volume the following week to 40km/week, then the following week 30km/week.
Most tapering prior to an event is recommended to occur between 4 and 28 days.
🏆Research indicates that a 1️⃣2️⃣ day taper is the best length of time for runners.🏆