Running Races

Running Races - High Intensity Tapers Work Better?

It is commonly accepted that you are supposed to reduce mileage a couple days or weeks before a race. This is known as tapering. Tapering allows you to replenish glycogen levels, the carbohydrates stored within the muscles that will fuel you through the race. It also allows for the repairing of damaged tissue that occurred during your training.

The traditional taper calls for a reduction in miles and a reduction in intensity. This has been practiced for years. However, new studies are showing that runners who taper with mileage, but at high intensities, show significantly better results on race day than runners who taper with low mileage and low intensity.

Why is this? The reduction in mileage allows the body to recover. However, the high intensity maintains muscle memory and strength. So, the next time you plan on running a race, remember that tapering doesn't necessarily mean to ease up. In fact, it means quite the opposite.

if you are running a marathon race, you should taper for two weeks before the race. Reduce your mileage 25% during the first week and break up your total mileage across three high intensity workouts. During the second week, reduce your total mileage by 75% and break up your total mileage across four high intensity workouts.

If you are training for a short race, such as a 5K, you only need to taper for one week. During this week, reduce your total mileage by 70% and break up your total mileage across four or five high intensity workouts.

As for the definition of high intensity, I like to define it as ten to fifteen seconds faster than what you are use to, or at 80% to 90% of maximum heart rate.

Blake M Talvitz has been writing articles for 5 years, covering a number of topics such as health, fitness, home and garden, and business management. Her latest blogs are about name badge ribbons and garden swing cushions.