1. Pre & Post Marathon Strategies

2. Tapering Shepley et al. (1992) Runners who followed a seven-day taper increased their run time to exhaustion by a whopping 6 percent to 22 percent. Houmard et al. (1994) Runners following a seven-day taper improved their 5K treadmill time trials by 2.8 percent. Zarkadas et al. (1995) Triathletes who followed a 14-day tapering program improved their 5K times from 1.2 percent to 6.3 percent. Harber et al. (2004) Runners using a 28-day taper improved 1.1 percent over 8K outdoors. Coutts et al. (2007) Triathletes following a 14-day taper improved their 3K times by 3.9 percent.

3. When should we do our last long (20-plus miles) training effort? Harm Kuipers from the University of Limburg, in Maastricht, the Netherlands, showed just how overtrained marathon runners are. 57 percent of the runners showed extensive muscle damage and depleted glycogen stores before starting the marathon. They had done a standard tapering program for the marathon, with only 12 miles of running the week before. This taper had not allowed their muscles to repair themselves. This study also showed that long-distance training runs over 15K (nine miles) cause significant muscle damage, with little harm from lesser distances. They concluded that last long run should be completed 3 to 4 weeks before marathon.

4. Benefits of a Taper Running economy Muscular strength increases with tapering Lactate tolerance and clearance Muscle-glycogen levels increase with tapering

5. How long before a marathon should we start to taper? The taper design will depend on the runner’s previous training volume and intensity. The consensus of the research suggests that two to three weeks is optimal for hard-training marathoners. However, there are some variables to consider: the taper design will also depend on the runner’s previous training volume and intensity. Conversely, runners on lower-mileage or lower-intensity programs need less time, perhaps only one to two weeks for an effective taper.

6. How much volume should we cut back during the taper? A meta-analysis of over 50 tapering studies concluded that optimal volume reductions are between 41 percent and 60 percent (Bosquet et al. 2007). Start three weeks out by dropping your mileage by 20 percent. In the second week of the taper, drop mileage by another 20 percent, and in the final week before the marathon, drop another 20 percent.

7. Type of training during the tapering phase. Low Volume, moderate Frequency with some high intensity. Low Volume, moderate Frequency with some high intensity. Extended, highly anaerobic workouts and all-out racing during the tapering phase are counterproductive to your goal. Calculate approximately 10 percent of your standard weekly mileage—this should be a good estimate of your high-intensity training volume. Plan a higher-intensity workout every 48 to 72 hours during your tapering phase. The most common interval distances are 400, 500, 800, 1,000, and 1,200 meters and one mile. All that is needed between these high-intensity sessions is shorter, slower, recovery running of two to six miles. And don’t forget to take a day off running every now and then, as you feel.

8. Mistakes to avoid during your tapering phase Doing training runs or races longer than nine miles in the two weeks leading up to the marathon. Doing high-volume, high-intensity interval- training workouts in the final three weeks before the marathon.

9. Stretching & Massage Post training hold stretch for 10 seconds. Post training hold stretch for 10 seconds. For increasing flexibility hold stretches for around 30 seconds. For increasing flexibility hold stretches for around 30 seconds. Make sure you are feeling the stretch. Make sure you are feeling the stretch. Focus more time on particularly tight areas. Focus more time on particularly tight areas.

10. Carbo-loading 8-12g / kilogram / day 8-12g / kilogram / day 3 days before the race 3 days before the race 80 kilogram runner needs 640-900g/day 80 kilogram runner needs 640-900g/day 50g of carbohydrates 50g of carbohydrates 3 slices of bread 3 slices of bread 1 cup of baked beans 1 cup of baked beans 3 medium potatoes 3 medium potatoes 1.5 cups of rice 1.5 cups of rice 250ml of yogurt 250ml of yogurt

11. The following diet is suitable for a 70kg athlete aiming to carbohydrate load: Breakfast3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk 1 medium banana 250ml orange juice Breakfast3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk 1 medium banana 250ml orange juice Snack toasted muffin with honey 500ml sports drink Snack toasted muffin with honey 500ml sports drink Lunch2 sandwiches (4 slices of bread) with filling as desired 200g tub of low-fat fruit yoghurt 375ml can of soft drink Lunch2 sandwiches (4 slices of bread) with filling as desired 200g tub of low-fat fruit yoghurt 375ml can of soft drink Snack banana smoothie made with low-fat milk, banana and honey cereal bar Snack banana smoothie made with low-fat milk, banana and honey cereal bar Dinner 1 cup of pasta sauce with 2 cups of cooked pasta 3 slices of garlic bread 2 glasses of cordial Dinner 1 cup of pasta sauce with 2 cups of cooked pasta 3 slices of garlic bread 2 glasses of cordial Late Snack toasted muffin and jam 500ml sports drink Late Snack toasted muffin and jam 500ml sports drink This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat. This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.

12. Fuelling During a marathon Sports drinks manufacturers & research suggest 50-60g carbohydrate every hour. Sports drinks manufacturers & research suggest 50-60g carbohydrate every hour. 2-3 gels/hour or about 1 Litre sports drink 6% every hour. 2-3 gels/hour or about 1 Litre sports drink 6% every hour.

13. Coping Strategies Break Marathon down into shorter segments Break Marathon down into shorter segments 5-10km is typical 5-10km is typical Focus on positives Focus on positives Have a ‘should goal’ a ‘could goal’ & a ‘just might goal’. Have a ‘should goal’ a ‘could goal’ & a ‘just might goal’.

14. Hyponatremia Fluid Balance Fluid Balance Signs are headache, nausea and bloating Signs are headache, nausea and bloating Vomiting, altered mental status, may not know where you are or what day it is. Vomiting, altered mental status, may not know where you are or what day it is.

15. Post Race Rest, Eat & recover. Rest, Eat & recover. Cycle, Swim or walk. Cycle, Swim or walk. Massage. Massage. 10-16 days off running. 10-16 days off running. Do something completely different. Do something completely different.

16. Conclusion Last 20 mile run 3 weeks before marathon. Last 20 mile run 3 weeks before marathon. Do not run more than 9 miles in last 2 weeks. Do not run more than 9 miles in last 2 weeks. Low volume, moderate frequency & higher intensity during taper. Low volume, moderate frequency & higher intensity during taper. Carbo-Load in the last week with around 70% carbohydrate in last 3 days before marathon. Carbo-Load in the last week with around 70% carbohydrate in last 3 days before marathon. Try to maintain carbohydrate intake through the marathon but be careful of fluid intake. Try to maintain carbohydrate intake through the marathon but be careful of fluid intake. Plan your race & use appropriate coping strategies. Plan your race & use appropriate coping strategies. Post race do things that you have put off due to marathon. Post race do things that you have put off due to marathon.