Plan Your Taper

Tip #3 - Wednesday, October 7

If you've tapered for a marathon before, read on.

If you've never tapered for a marathon, read on.

If you have no idea what we're talking about, definitely read on.

Tapering means gradually reducing your volume and intensity of your running in the weeks before the marathon. It allows your muscles to heal and your body to absorb all the fitness you've gained during your training. If you don't do taper, you'll deny yourself the opportunity to run your best on November 1. It's that simple.

We're not going to tell you how to taper because your training program should include those guidelines. The Official ING New York City Marathon Training Program schedules include sensible tapering guidelines.

As you taper, keep the following in mind:

Taper gradually, starting after your highest-mileage week, usually three or four weeks before race day.

Resist the impulse to cheat. Don't add extra miles to a run if you're feeling great. You'll negate the benefits of your taper. You can run with other marathoners at an ING Group Run.

Practice your race pace. Use a midweek run to practice your marathon-goal pace for a few miles. For example, on a four-mile run, maintain your marathon-goal pace for the middle two miles.

Avoid laziness. As you cut your total mileage, continue to go on quality runs and stick to your plan.

Want to guarantee that you'll take a short, leisurely run the day before the marathon? Register for the Continental Airlines International Friendship Run on October 31—it's a great way to relax and shake out the legs 24 hours before the big day. (Note: The run is free to international marathon entrants; U.S. residents may purchase tickets here.)