Taper Strategy for Best Marathon Results
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- Опубліковано 7 чер 2024
- If you want to run a fast marathon, you need to know about the taper period. If you get it right, you can expect a 3% improvement in your running performance. However, if you get it wrong or ignore the taper, then your months of training can be for nothing.
In this video, you'll learn about the taper duration, training volume, training frequency, and intensity. You'll learn how to adjust these four elements to optimize the taper and reap the performance gains.
Video Resources:
Paper 1: Effects of Tapering on Performance: A Meta-Analysis pubmed.ncbi.nlm.nih.gov/17762...
Paper 2: Physiological Changes Associated with the Pre-Event Taper in Athletes pubmed.ncbi.nlm.nih.gov/15487...
Paper 3: Physiological effects of tapering in highly trained athletes pubmed.ncbi.nlm.nih.gov/1559951/
00:00 Intro
00:27 Importance of the Taper
01:30 Research on Taper Duration
02:50 Adjusting the Taper Volume
03:38 Research on Taper Volume
04:07 The Adaptation Process
05:13 Volume Reduction for Performance
06:07 The Training Frequency
06:50 Psychological Readiness
07:46 Research on Taper Intensity
09:48 Variations & Micro- adjustments
10:34 Strength Training During the Taper
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3 weeks out from my first marathon. binging your videos as if I'm cramming for an exam!
Haha very funny 😆 good luck with the race! Do you have any target? You might really enjoy the next video I am working on 🤫 it’s released on the 7th
Articulate, accurate, and evidence-based. Pure awesomeness 😮
Love this 🥰🥰 thanks for the encouragement
You don't get strong during the work outs. You get strong during recovery between work outs. 🙌
💪🤩🥰🥰
I love the effort in this video - both with the extra steps to illustrate tapering and providing real evidence / sources to back up your claims. Wish more fitness creators did this.
I appreciate that William 😇
😂😂 You cracked me up a few times there!! Woowwww, Brodie!!!! Your videos are just going from strength to strength !!! This was sooo much better than I ever could have imagined !! And thanks so much for the shout out too, that was so sweet!!! I must say I am a bit blown away as I had heard and read that a taper should be only about 10% the first week and around 20% the next so without your papers and research findings I might never have believed you, but MOSTLY because, as you pointed out, I just don’t WANT to do less, so I guess that that is a common problem for many of us addicted runners!! MANY MANY THANKS Brodie !! Invaluable !!!! And this time I’m totally gonna apply it!!! 🙋🏻♀️🏃🏻♀️🙋🏻♀️
You’re welcome Bev, I look forward to hearing how you respond to the taper.
Thanks for putting me onto Brodie's channel Bev - it's been a great find.
The greater reduction of volume during taper has worked well for me (so more than 10-20%).
Perfect timing, am about 5 weeks away from a marathon so will look at incorporating these to the plan.
Great! Let me know how you go. Best of luck!
Fantastic content. Congrats my friend, this is a real quality running channel! All best from Mexico City!
Thanks for the kind words! I love Mexico 🇲🇽 😍😍
Great video. Very informative. Thank you.
You’re welcome!
Thank you for your informational video. I will follow your instructions
Excellent! Good luck with it and let me know how you go 🤜🤛
This was so helpful💕 Thank you🙏
You’re welcome 😇 thanks for watching
Great video Brodie, thanks
Good to hear from one of my OG fans 🥹 thanks for watching
great videos. I'm also binge watching. love the visuals
A great signal for UA-cam to promote my channel 😂 thanks for your support 👏
Hi Brodie, I always thought three weeks of taper (that most plans include) was a bit too long for an amateur runner, and I'm happy the science speaks for a 2 week taper. This is a very informative and well executed video!
Thanks for the content! 👏🏼
Glad you enjoyed Jakub! Of course, there will be some people who respond better to a 3 week taper but 2 weeks seems best for most
🎉awesome vid Brodie. Incredibly helpful thank you
You’re welcome Rachel
Thanks for explaining this in simple language
You’re welcome 😇 thanks for watching
Thank you so much.... Such good information
You’re welcome 😇 thanks for watching
This is amazing. Im running my first HM without a plan in 2 weeks. Following mainly Garmin DSW and my own gutfeel. My long runs have been feeling great. Hoping to nail tapering.
Thanks for watching! Best of luck for your race 🥳
Love the cake analogy
Thanks 😅 you can thank chat GPT for that idea haha
Hi. Really interesting set of videos on marathon running however what would be your advice for veteran runners. I started runnning at 67 in 2017. I ran my first marathon, London in 2018, since then I have run 5 more marathons and never felt that I had done myself justice albeit giving it all I had on the day. I believe at 73 that I still have a faster time in me. Fastest so far is 4hr.35mins. Your comments would be interesting. Thank you.
Thanks for watching Martin, perhaps this video will be helpful ua-cam.com/video/s6nfg77-1hU/v-deo.html
5:45 I know it's common to measure the volume on a weekly basis, but for a taper it may not optimal as it will create a multistep taper.
It has been suggested that it would be best to aim for a linear or exponential (rather than step) reduction of the volume, on a daily basis.
Example of an exponential reduction: last day before starting your taper you are at 100 % of your typical volume for this day.
On day 1 of taper : 96 % of your usual volume this day
Day 2 : 88 %
Day 3 : 82 %
Day 4 : 77 %
...
Day 7 : 62% (so you've reduced by 40%)
...
Day 12: 46 %
Day 13: 43 %
Day 14 (last): 40% (so you've reduced by 60%)
On my case, I noticed that an exponential taper works better than a step one (like reducing by 40% on the first week at once, then reducing by 60 % at once ln week 2, like you suggest in this video).
Like most of the time, it probably differs from one athlete to another. I don't think there's evidence that one type of taper is always the best.
Reference:
Pyne DB, Mujika I, Reilly T. Peaking for optimal performance: Research limitations and future directions. J Sports Sci. 2009 Feb 1;27(3):195-202. doi: 10.1080/02640410802509136. PMID: 19153861.
Would love your opinion on that 🙂
Thanks for the great content!
This is the best comment I have ever received 🥰 thanks for taking the time and I’ll check out that reference. If you have any other thoughts on my videos please let me know
Hi, thank you for this video !
During a marathon prep, what would you suggest for the « assimilation week » to decrease the fatigue of the 3 first weeks in a 4 weeks bloc?
Thanks for watching! Are you talking about a deload week?
That will depend on the individual. Some prefer a 50% reduction in volume/intensity and frequency. So it would be different to a taper. But trial and error is required
@@RunSmarterwithBrodieSharpe Thanks for the answer ! I guess I'll keep my 6 sessions a week but reducing the volume by 50%
So if I peak at 70 miles, my first taper week should be about 42 miles and the final week be only 21? Or did I do my math wrong? Thanks for all of your videos they have been much helpful throughout my marathon training. I have 2 weeks and 6 days before my first full marathon!
Glad you are enjoying! It isn’t an exact science but those values would make sense. I’d say week one around 40-50 and week 2 20-25. Then you can tweak from there for your next marathon based on how you feel. Good luck with the race!
How long should my taper blues last? I’m 10 days out and not sure whether to take extra rest days to recover and get rid of my fatigue quicker?
Hmm if this is your first ever taper it will require some trial and error.
It also pending on your recovery. Sleeps, nutrition, hydration, stress management etc. if you feel like this isn’t adequate then extra rest days might be necessary
I look forward to my taper. Not sure if I can wait an extra week. 😅
Haha I think there are definitely two camps that runners fall into
Yep, in agreement with Alan on this one, and not just because he is a way better runner than me - I'm just glad to get to taper in one piece, so the earlier the better : - )
Forgot to ask, would you apply the same principle for a 10k?
It’s a good question. I am not sure I’d go to this extreme. I guess it would depend on your training beforehand and whether you are in that ‘chronic intensive fatigue’ state. Sometimes you might just need 3 rest days and you are back to 100%
@RunSmarterwithBrodieSharpe Cool. I think you're right. Personally, I have reached that chronically tired state. It's taking several days to recover from strength training and fast interval sessions. Think my 53 y.o. body is trying to tell me something 😅🤣
Haha good insights there. I think a UA-cam video run the masters runner should be on the cards soon
I have a 10k series during my marathon and I won't taper for them at all. I'll use them as my lactate runs. So it also depends if your goal is the 10k race or is there something after your more keen to do well in. I'm 59 and don't plan on slowing down anytime soon.
@@RunSmarterwithBrodieSharpe OHHHHH AWESOME Brodie , I'm 60 so a masters runners video would be MOST appreciated!!! Though please, don't make it as if we're all actually 80 once we're over 50 like so many do!! 🤦🏻♀️😂😂