Tapering Tips For The London Marathon
How to nail the last four weeks of marathon training and set yourself up for a great race
The London Marathon is just a few weeks away, which will hopefully seem at least as exciting as it does frightening. You’ve logged most of your training already, and now it’s just a case of toughing it out for one or two more key sessions before you start to taper for the race itself.
If this is your first marathon you might assume tapering simply involves chilling out for a few weeks, but it’s possible to get this period of relative rest wrong and knock yourself off your stride for race day. Don’t underestimate how sluggish the body can feel when you start reducing your running after following a consistent training plan to the letter – and right now the last thing you want to feel is sluggish.
To ensure that doesn’t happen, we asked Nick Anderson of coaching company Running with Us (opens in new tab), who was the Cancer Research UK (opens in new tab) coach for the Virgin Money London Marathon when we spoke to him in 2019, for the lowdown on tapering and his top tips.
“Tapering is when you reduce the volume and intensity of runs in your marathon training to allow your body to adapt and recover, and crucially to be fresh and ready enough to run the marathon itself,” says Anderson. “The biggest difference when tapering is the reduction in your long run, which starts about three to four weeks before the race – at that point consider cutting your long run back to a maximum of 2½ hours. At two weeks cut it to two hours, and at one week do a relaxed 75-minute run.”
Now you know the fundamentals, here’s how to nail the finer points.
Maintain your running routine
You still need to run during a taper or you’ll start to feel sluggish, so keep following your training plan closely.
“So that you don’t feel rusty during your taper, keep the frequency of your training the same,” says Anderson. “If you normally run three, four or five times a week, keep this up, but consider getting some faster sessions in to get a bit of zip back into the legs. A local 5K parkrun blast could be perfect for this.”
Don’t ignore injuries
“Niggles and sickness can still strike during your taper and the desire to run through this can see many runners undo all their hard work,” says Anderson. “If you are sick or carrying a niggle take extra rest or consider cross-training like aqua jogging, spinning or the elliptical.”
The taper period is when “maranoia” first starts to set in. This happens to all runners, no matter how many marathons they’ve done, so follow this excellent tip from Anderson to make it clear to yourself how well you have trained for the event.
“‘Should I squeeze in another three-hour run?’ ‘Do I need to make up for that week I missed when I had a cold?’ These are common worries in the final weeks,” says Anderson. “Look back over your training diary and write down eight to ten positive statements about what you have achieved so far, reinforcing the positives.”
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Book an MOT
“If you were entering a car race you’d definitely want to make sure everything was running smoothly,” says Anderson. “Your body is no different. Book in for an MOT with a good local sports physio or consider getting a sports massage in the final two weeks. However, don’t book a massage closer to the event than the Wednesday of race week, because sometimes these can leave you feeling a little sore.”
Clear your diary
“The taper is all about doing less, not more,” says Anderson. “Just because you have more time because you’re not training, that doesn’t mean it’s time for more gym classes or DIY jobs at home. Be a bit selfish and ask for help with jobs around the house. If you can, take a day off work on the Friday before the race and use it to do nothing!”
Hit the hay
If your sleep routine is a little sloppy, this is the time to clean it up.
“An extra 15-30 minutes of sleep a night in these final two to three weeks could make a massive difference to your final performance,” says Anderson. “Banish smartphones and tablets from the bedroom, avoid stimulants such as caffeine or alcohol late at night, and eat your main evening meal a little earlier – ideally two hours or more before you sleep.”
Bonus tip: Ease back on your strength work
If you’ve been doing supportive strength training alongside your running (and you’ve definitely been doing that, right?) you need to gradually reduce your workload there too, as we discovered when we asked Fiit trainer Sean Kazab about the fundamentals of strength training for runners.
“Your strength training should taper off,” says Kazab. “In those last few weeks, the number of sets should drop. You’re looking to only maintain your strength.” You don’t need some gym-induced DOMS plaguing your legs as you prep for your race.
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Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.