Tapering

Spring has sprung which means we are entering the Spring marathon season! In the lead up to a big race or competition you may have heard other runners getting excited about starting their ‘taper’. This article will aim to answer the main questions!

So, what is a taper?

When referring to taper as a noun it can be identified as an increasing reduction in training in order to try and reduce the psychological and physical stress resultant from physical activity to try and optimise an individual’s readiness to perform at an important competitive event [1]. Usually, occurring 1-2 weeks from the race, following the peak of the training block, the approaches to tapers are different for everyone but will typically include a reduction in one or more of intensity, frequency, and/or volume. 

How do I ‘taper’? 

Touching the surface of a very large topic, the short answer is ‘it depends’. Although research has progressed in recent years there is still a gap in the research so we don’t have a clear cut answer/one size fits all. Some research suggests that a short exponential taper whereby intensity is kept the same but frequency and volume is reduced is likely the most effective approach [2].

Main tips: - If training for a marathon, aim to start 10-14 days prior to the event [3]. - Keep intensity the same/keep race pace efforts in your plan. - Reduce the volume - aiming to drop volume by 41-60%, using a progressive or step taper. - Focus on fuelling and positive thinking!

Why should I taper?

Reducing your energy output by having a reduction in frequency/volume/intensity will mean that any carbohydrates consumed will have a better chance of becoming stored energy in preparation for the race. The aim of a taper is to ensure you start the race on fresh legs to give yourself the best chance so focus on optimising recovery between sessions too!

To optimise the recovery process you can add things to your routine such as compression socks. There are small changes you can make like even sleeping in compression socks to speed up your recovery between sessions! Have a look at some of our compression socks today and give yourself the best chance at that stellar performance!

Written by Gabbie Icmat

References:

1. Le Meur, Y., Hausswirth, C. and Mujika, I., 2012. Tapering for competition: A review. Science & Sports, 27(2), pp.77-87. 

2. Wang, Z., Wang, Y.T., Gao, W. and Zhong, Y., 2023. Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis. PloS one, 18(5), p.e0282838. 

3. Thomas, L.U.C. and Busso, T.H.I.E.R.R.Y., 2005. A theoretical study of taper characteristics to optimize performance. Medicine & Science in Sports & Exercise, 37(9), pp.1615-1621.