TAPERING

About 2 or 3 weeks before running a marathon, athletes should begin a process called Tapering which means gradually reducing training loads until they reach 25% of what they had been training This does not mean that they should lose their physical condition. It doesn’t involve eating too much earlier. But they should hydrate properly and maintain their legs in constant rest.

Two weeks before the race, its necessary to run at a moderate pace from 30 to 40 minutes for several days on a smooth and flat surface, avoiding irregular terrain. It’s fundamental to try on the shoes that will be worn for the marathon before running and to avoid wearing high heels or any new pair of shoes several days before the race.

Athletes should avoid walking, gardening and shopping 2 or 3 days prior to a marathon. Even if they don’t sleep well the night before, it is necessary to lay down and watch TV or read at least the whole afternoon prior to the race.

These days are useful for checking your running kit and arrival instructions for when you reach the starting line. To locate your starting point, bathrooms, hydration and wardrobe stands.

It’s not about how well organized and prepared you are. There are things beyond our control like: weather, the flu, stomach problems or simply when it’s not your day. We’ve got to be ready to go with the flow.

According to the book Chi Marathon “Contention is the mantra, and build up is your focus". The book also says that the first half of a marathon is not about being a tough guy. It's time to apply wisdom.

No matter what, we must be immersed in the race and live it to the fullest without disregarding what our body tells us. We must synchronize our minds with our hearts and put a big smile on our faces.