There's only a week to go until the Blackmores Sydney Running Festival, and the last week before your big run is a crucial one. Reducing your training load allows your body and mind to fully recover from any previous workouts, and it helps you to feel refreshed for the big day. This is referred to as the “tapering process”, or “tapering off”. Some tapering guidelines for what you can do in the week before your race to help you perform at your best include the following:
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Run less – Part of the tapering process is to reduce the amount you run by about two-thirds in the week leading up to a race. Keep up your normal pace, but make your workouts short, and have rest days in between. Avoid lifting weights this week to prevent any chance of soreness. This will help give your body the best chance to be rested and prepared for the race.
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Load up with carbohydrates – Try eat low GI high carbohydrate, low fat foods to maximize your glycogen stores and your energy levels. Include plenty of wholegrain pasta, brown rice, vegetables, fruits and multigrain bread. Protein is also important, so include some eggs, lean meats and low fat dairy products. Do your best to stick to the portions and types of foods your body is used to.
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Stay hydrated – You’ll need more water this week to help your body store more carbohydrates. Reduce your caffeine and alcohol consumption, and aim to drink at least 2 liters of water every day.
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Sleep well – Try to get plenty of sleep this week so you feel refreshed and alert on race day. Avoid caffeine or alcohol, and wait at least two hours after eating before going to bed to maximize sleep quality.
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Rest and relax – Have more rest days this week, and stay off your feet as much as possible. Try to find ways to help you relax both physically (warm bath, massage, stretching) and mentally (visualization, meditation, deep breathing exercises).
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Be prepared – Later in the week, trim your toes nails, get your race day outfit ready, and plan your pre-race meal. You’ll then wake up ready and relaxed on race day, and feel primed for your best effort yet. Enjoy.
Do you feel like a taper is helpful? Are there any last minute tips that you would recommend?
