With the London Marathon just weeks away, many competitors will be on the final leg of training, giving their body some last-minute preparation ahead of the 26.2 mile legendary city running event.
It’s common for many competitors to underestimate the importance of the last few weeks ahead of race day, as it can be the most mentally straining – when taper training begins. We’ve written some advice on taper training and helping your mind and body prepare for an amazing, challenging and rewarding event.
What is taper training?
Tapering is when you start to decrease the amount of training and intensity within your runs. It is an important part of the training regime, as this will help for optimal performance on race day.
What training can I do during taper?
Less is more when it comes to taper training and you need to make sure you don’t let your panic overrule your progression. ‘Have I done enough training?’ ‘One more run won’t hurt’ – are worries you need to try and suppress, as preventing injury and damage is the key focus for tapering. This is the time to let your body recover after months of training to build strength ahead of the big day.
When do I reach my training capacity?
It takes 2 to 3 weeks, depending on your level of fitness, to see any long-term effect on your overall fitness and capabilities. With only a few weeks to go, it’s crucial to just concentrate on maintaining the level of fitness and training you’ve worked towards, and not push yourself in the hope this will be beneficial on race day.
What exercise can I do in this time?
This is purely down to your own training and your personal level of fitness. On average though, it is recommended to reduce your total weekly volume by 20 to 25 percent from 4 weeks. This will help your body to recover and restock on depleted glycogen supplies. This can be measured in distance or by time. For example, if you ran 25 miles in week 5 as your long run, aim for just over 18 and a half miles at an easy running pace – and take two rest days afterwards. As race day gets closer continue to reduce the amount of training you undertake, and when you only have 10 days to go, just a 60 minute long run is fine and should be your largest key run ahead of the race.
What can I do post-training to help?
It doesn’t matter if you’re an amateur or professional, recuperation and rehabilitation of your muscles is needed after training for an event such as a marathon. Our range of therapeutic led bath salts, combined with a warm bath, means you’re giving muscles the highest concentration of mineral led therapy and benefits. We use Epsom, Dead Sea and Himalayan salts with the highest concentration of natural minerals, which helps the body, skin and muscles to replenish and stay healthy.
Whether it’s to soothe aching muscles post exercise, relieve stress or rebalance the mind and body, let therapeutic bath salts help you feel better in yourself and keep muscles in great condition.
Head over to our Shop Page to see which range of bath salts can help to benefit you in your taper marathon training.