s we near January 16, the day of the marathon, you are probably thinking you have to take your training up a notch and push even harder.
After all, hard work can only reap benefits.
The excitement of the marathon has reached its peak.
There is a competitive fire burning inside you. And you quickly tie up your laces, slip your copy of the Rocky soundtrack album into your Walkman, and set off to burn a hole through the soles of your shoes.
You want to do the longest and fastest practice run thus far.
That is a big no-no!
Here is some useful information before you make some serious mistakes in the final week of your training.
1. This should be the lightest training week thus far.
2. Consider slowly reducing the distance you run to about 30 to 50 percent of your normal practice distance this last week.
This cutting back in mileage before the race is called tapering and can lead to an improved performance on the big day.
Tapering is all about maintaining fitness while allowing your body to recover from months of hard training.
Research has shown positive effects, including greater muscle glycogen or energy storage abilities.
Your body will thank you as you whiz past your opponents on race day.
3. During these last few days, listen to your body.
Less is Best: This is an important rule of thumb, particularly if you are feeling either physically or mentally tired and/ or feel your leg muscles are fatigued/ achy.
4. Remember, there are no workouts in the week prior to the marathon that will enhance your preparedness for the race.
Marathon training is about a gradual build-up, not one sudden long run a few days before a race!
DON'T MISS!
- Eat to run!
- January 12: Marathon hydration
- January 13: Marathon injuries and how to take care!
Rustom Warden, a personal trainer, has been running his own personal training gymnasium in Mumbai since 2002.
