Hi Healthy, Happier Bear readers,

This Sunday, I’ll be running my 10th marathon in Buenos Aires,
Argentina. I’m in my taper phrase and thus, I thought it’d be quite
appropriate to focus my tips for tapering and post- marathon recovery.

I am a running coach with Hot Bird Running in
Brooklyn, NY. We specialize in creating individual monthly plans for
all levels of runners. We focus on overall fitness and helping people
be healthy runners. We believe rest, recovery and the taper phase of
training are key!!
Here are my pre-race tips:

Taper Week

1) Less Miles doesn’t mean easy runs: You want to reduce the amount of
miles the 2 weeks out from your marathon but don’t make that a reason
to totally slack off. Keep the intensity up for some of the runs. My
routine one week out: Tuesday is a 5 mile day with 3 miles at MP, 4
miles Wed at 30ish seconds off MP and Friday is a nice easy 3 mile
run.

2) Nutrition: Eat when you are hungry but control your portion size. I
carry food and fluids with me at all times so I don’t go hungry and
overeat. I carry Nuun tablets (electrolyte tablets) with me so I don’t
feel thirsty throughout the day. I reduce the amount of raw veggies I
eat starting 2-3 days out. I avoid sugar and alcohol.

3) Packing: Carry your race gear and outfit (2 outfits for weather
changes) in your carry-on bag. You can always buy new jeans or a
t-shirt but you can’t replace your sneakers or race clothes. I lay out
2 outfits and all my gear out on my bed and pack them last. I wear my
shoes on the plane – you never think you’ll forget your shoes but it’s
happened before to a close friend! Don’t forget band-aids, chafing
prevention and the food you like!

4) Sleep: Turn off the computer, the TV and your phone. Get into bed
and sleep! Aim for 8 hrs a night the whole week before your marathon.
The night that really counts is two nights before your race. Get a
good night sleep that night because you are bound to feel anxious and
have trouble sleeping the night before your marathon.

5) Fun: The most important thing to remember about running a marathon
is to have FUN! Talk about your race and image yourself running the
race and smiling. Don’t stress about it or get too caught up in it.
Just go there to have fun and run well!

Post race:
I recommend taking about a month off after a marathon. Ease back into
running with walk/runs the week after your race. Go for a long walk
with a friend. Go to a yoga class. Treat yourself to a massage.

Enjoy your taper and post race recovery!