After completing the Columbus Marathon this past weekend our marathoners are deep in the reverse taper: a time to allow the the cumulative fatigue to heal, muscles to rebuild, joints to rest, to find balance again and to reset goals. Tapering is one of my favorite times each year as a trainer because our athletes can barely stand the rest. Even though they know the science and they can feel that their bodies need the recovery, no one wants to lose their fitness level that they have worked so hard to earn. They message us, send emails, and try to sneak into the back of classes. Rest assured, RISE trainers will insist on smart recovery because we believe in longevity and injury prevention for our community.
Our RISE Run Club taper begins 3 weeks prior to race day, escalates as we get closer to the date and then reverses itself after the big race. This means that 2 weeks before race day, intensity and total volume reduces by at least 20% and the week before another 60%. Then after race day, we do a mirrored image of this to build back to balance. The difference though is that we don't want our athletes jumping back into a peak training schedule: our muscles, joints, minds, and adrenals need a break. We need to refocus on a new goal after 3 months of hard training and maybe that goal is just enjoying Friday nights again!
More details about tapering below from our RISE trainers & running coaches
BENEFITS OF THE TAPER:
· Muscle repair
· Decrease the chance for overuse injuries
· End cumulative fatigue
· Increase muscle glycogen stores
· Increase in running economy
· Improve performance an average of 2-3% on race day
· Allow for full hydration
· Allow for focus on recovery for joints, ligaments, tendons, and muscles
· Allow time for diligent fueling & MyFitnessPal Tracking
· Allow for visualization
It is important to note that fueling during the taper is a key component. Runners often gain weight during taper and that is okay. Focus on nutrient dense foods, carbohydrates and hydrating extra. Then post race we highly recommend that our athletes track their food for a week or two because macronutrient balance will shift back to lower carbohydrate consumption and all of those double scoop ice cream nights will need to taper off (see what I did there?!).
For now, we are going to enjoy every second of this reverse taper, extra sleep on Saturday mornings and refocus on RISE Holiday Challenge that begins November 16 (it's free)! We hope you join us next training season (kick off in February 2020) to train for The Capital City Half Marathon and Flying Pig Marathon. www.risefitnesscommunity.com/runners
RUN STRONG WITH RISE RUN CLUB
May 13, 2019
CHANGE YOUR EXERCISE ROUTINE = BETTER RESULTS + LESS INJURIES