{"id":7644,"date":"2025-10-03T11:01:56","date_gmt":"2025-10-03T08:01:56","guid":{"rendered":"https:\/\/snfrun.randp.gr\/?p=7644"},"modified":"2025-10-03T11:19:32","modified_gmt":"2025-10-03T08:19:32","slug":"improve-your-running-technique-training-recovery-for-runners","status":"publish","type":"post","link":"https:\/\/snfrun.randp.gr\/en\/training-en\/improve-your-running-technique-training-recovery-for-runners\/","title":{"rendered":"Tapering \u00a0in Endurance Athletes"},"content":{"rendered":"
Tapering \u00a0in Endurance Athletes<\/b><\/div>\n
<\/div>\n
Key Questions<\/b><\/div>\n
    \n
  1. \n
    What is tapering?<\/div>\n<\/li>\n
  2. \n
    How much can performance improve with successful tapering?<\/div>\n<\/li>\n
  3. \n
    Are there general tapering principles for all sports? What are the differences between sports?<\/div>\n<\/li>\n
  4. \n
    Should all athletes follow the same tapering strategy or should it be individualized?<\/div>\n<\/li>\n
  5. \n
    How much should training volume decrease? Should training frequency be reduced? Should intensity decrease, remain, or increase?<\/div>\n<\/li>\n
  6. \n
    Is proper tapering science or art?<\/div>\n<\/li>\n<\/ol>\n
    Introduction<\/b><\/div>\n
    All athletes aim to reach optimal physical and mental condition<\/b>\u00a0on race day.<\/div>\n
    For endurance athletes, e.g., marathoners, who train for months or years for a specific event, achieving peak readiness<\/b>\u00a0is the ultimate goal.<\/div>\n
    Tapering often causes stress, especially in beginners, due to lack of experience.
    \nSuccessful tapering requires structured periodization during the macrocycle<\/b>, with effective implementation of both the base<\/b>\u00a0and competition preparation phases<\/b>.<\/div>\n
    Tapering is the most complex phase of the macrocycle<\/b>, as research cannot always provide definitive answers, leading many to refer to it as the art of tapering<\/b>\u00a0(Henderson, 2016).<\/div>\n
    <\/div>\n
    Definition<\/b><\/div>\n
    Mujika & Padilla (2000): <\/b>\u201cTapering is a non-linear reduction of training load, aiming to reduce psychological and physiological stress from daily training and to optimize performance.\u201d<\/em><\/div>\n
    <\/div>\n
    Goal:<\/b>\u00a0Reduce psychological and physiological stress rather than achieve new adaptations during this phase.
    \n<\/b><\/div>\n
    ASCTA:<\/b>\u00a0Tapering involves gradual reduction of physiological stress and increase of mental stress<\/b>.<\/div>\n
    <\/div>\n
    Relationship Between Fatigue and Fitness<\/b><\/div>\n
      \n
    • \n
      Athletic readiness (preparedness) depends on both fitness level<\/b>\u00a0and fatigue from training<\/b>.<\/div>\n<\/li>\n
    • \n
      Greater fatigue \u2192 longer recovery time needed for optimal performance (Joyce & Lewindon, 2014).<\/div>\n<\/li>\n<\/ul>\n
      Benefits of Tapering<\/b><\/div>\n
      Physiological and psychological benefits include:<\/b><\/div>\n
      Physiological<\/b><\/div>\n
        \n
      1. \n
        Hematological:<\/b><\/div>\n
          \n
        • \n
          Increased red blood cell count, hemoglobin, hematocrit<\/div>\n<\/li>\n
        • \n
          Improved performance<\/div>\n<\/li>\n
        • \n
          Increased peak lactate in maximal efforts<\/div>\n<\/li>\n
        • \n
          Maintained or decreased lactate in submaximal efforts<\/div>\n<\/li>\n<\/ul>\n<\/li>\n
        • \n
          Muscle recovery:<\/b><\/div>\n
            \n
          • \n
            Reduced creatine kinase (CK) \u2192 repair of microdamage<\/div>\n<\/li>\n
          • \n
            Greater muscle fiber recruitment \u2192 increased power<\/div>\n<\/li>\n<\/ul>\n<\/li>\n
          • \n
            Neuromuscular adaptations:<\/b><\/div>\n
              \n
            • \n
              Increased muscle strength and peak power<\/div>\n<\/li>\n<\/ul>\n<\/li>\n
            • \n
              Hormonal markers:<\/b><\/div>\n
                \n
              • \n
                Increased testosterone, decreased cortisol \u2192 improved T\/C ratio<\/div>\n<\/li>\n<\/ul>\n<\/li>\n
              • \n
                Reduced injury risk<\/b><\/div>\n<\/li>\n
              • \n
                Immune system support<\/b><\/div>\n<\/li>\n
              • \n
                Psychological:<\/b><\/div>\n
                  \n
                • \n
                  Improved mood, reduced perceived fatigue, better sleep quality<\/div>\n<\/li>\n<\/ul>\n<\/li>\n
                • \n
                  Metabolic:<\/b><\/div>\n
                    \n
                  • \n
                    Increased glycogen and water stores<\/div>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n
                    Studies:<\/b>\u00a0Mujika et al., 2004; Dorling Kindersley, 2014; Joyce & Lewindon, 2013; Houmard et al., 1994; Hooper et al., 1998; Henderson, 2016.<\/div>\n
                    Effectiveness<\/b><\/div>\n
                      \n
                    • \n
                      Muscle power improvement: 8\u201325% in endurance athletes<\/div>\n<\/li>\n
                    • \n
                      Overall performance improvement: 2\u20138%, even in elite athletes (Tonnessen et al., 2014)<\/div>\n<\/li>\n<\/ul>\n
                      Types of Tapering (Kubukeli et al.)<\/b><\/div>\n
                        \n
                      1. \n
                        Linear \/ Progressive Taper<\/b><\/div>\n<\/li>\n
                      2. \n
                        Fast Decay \/ Exponential Taper<\/b><\/div>\n<\/li>\n
                      3. \n
                        Slow Decay \/ Exponential Taper<\/b><\/div>\n<\/li>\n
                      4. \n
                        Reduced Training (maintaining training structure)<\/b><\/div>\n<\/li>\n<\/ol>\n
                        Note:<\/b>\u00a0Abrupt reduction increases the risk of losing adaptations.<\/div>\n
                        <\/div>\n
                        Time Phases (Tonnessen, 2014)<\/b><\/div>\n
                          \n
                        1. \n
                          Pre-Taper Phase<\/b><\/div>\n<\/li>\n
                        2. \n
                          Final Taper Phase<\/b><\/div>\n<\/li>\n<\/ol>\n
                          Frequently Asked Questions (FAQs)<\/b><\/div>\n
                          1. Same tapering strategy for all sports?<\/b><\/div>\n
                            \n
                          • \n
                            Each sport requires a different protocol.<\/div>\n<\/li>\n
                          • \n
                            Longer events \u2192 longer taper.<\/div>\n<\/li>\n<\/ul>\n
                            2. How many phases for marathon?<\/b><\/div>\n
                              \n
                            • \n
                              Recommended: pre-taper + final taper<\/b><\/div>\n<\/li>\n
                            • \n
                              Load reduction: 41\u201360% from pre-taper to final taper.<\/div>\n<\/li>\n<\/ul>\n
                              3. What changes during taper?<\/b><\/div>\n
                                \n
                              • \n
                                Volume:<\/b>\u00a0major factor for performance improvement<\/div>\n<\/li>\n
                              • \n
                                Frequency:<\/b>\u00a0maintain ~80% of training sessions<\/div>\n<\/li>\n
                              • \n
                                Intensity:<\/b>\u00a0maintain or increase<\/div>\n<\/li>\n<\/ul>\n
                                4. Mental preparation:<\/b><\/div>\n
                                  \n
                                • \n
                                  Important but often neglected in beginner marathoners<\/div>\n<\/li>\n<\/ul>\n
                                  5. Nutrition:<\/b><\/div>\n
                                    \n
                                  • \n
                                    Reduce calories according to lower mileage<\/div>\n<\/li>\n
                                  • \n
                                    Goal: maximal glycogen stores in muscles and liver on race day<\/div>\n<\/li>\n<\/ul>\n
                                    6. Practical tips for beginners:<\/b><\/div>\n
                                      \n
                                    • \n
                                      Pre-taper: 7 days before race (36\u201348 km, 2 interval sessions)<\/div>\n<\/li>\n
                                    • \n
                                      Final taper: 14 days before race, volume reduced 40\u201360%, intensity maintained\/increased<\/div>\n<\/li>\n
                                    • \n
                                      Race week: 2 easy runs 20\u201330\u2019 + 1 short warm-up 10\u201312\u2019<\/div>\n<\/li>\n<\/ul>\n
                                      Conclusion<\/b><\/div>\n
                                        \n
                                      • \n
                                        Last week: two easy runs + short warm-up<\/div>\n<\/li>\n
                                      • \n
                                        Penultimate week: significant reduction in volume and number of sessions<\/div>\n<\/li>\n
                                      • \n
                                        Ideally, guidance from an experienced coach<\/b>\u00a0optimizes personalized tapering.<\/div>\n<\/li>\n<\/ul>\n
                                        References<\/b><\/div>\n
                                          \n
                                        • \n
                                          Australian Coaches and Teachers Association. The Physiology of Swimming<\/i><\/div>\n<\/li>\n
                                        • \n
                                          Bloch GB. How to Train and Run Your Best Marathon<\/i>, 1993, Editions Fireside<\/div>\n<\/li>\n
                                        • \n
                                          Daniels J. Running Formula<\/i>, 2014, Human Kinetics, 3rd Edition<\/div>\n<\/li>\n
                                        • \n
                                          Anderson O. Running Science<\/i>, 2013, Human Kinetics<\/div>\n<\/li>\n
                                        • \n
                                          DK. The Complete Running and Marathon Book<\/i>, 2014, Dorling Kindersley Limited<\/div>\n<\/li>\n
                                        • \n
                                          Henderson. Peaking and Tapering in Endurance Athletes: A Review<\/i>, 2016<\/div>\n<\/li>\n
                                        • \n
                                          Hooper, S. L., Mackinnon, L. T., & Ginn, G E. M., 1998. Eur J Appl Physiol<\/i>, 78:258\u2013263<\/div>\n<\/li>\n
                                        • \n
                                          Hooper, S. L., Mackinnon, L. T., Howard, A., et al., 1995. Med Sci Sports Exerc<\/i>, 27(1):106<\/div>\n<\/li>\n
                                        • \n
                                          Houmard J.A., et al., 1993 & 1994. Med Sci Sports Exerc<\/i>, 26(5):624\u2013631<\/div>\n<\/li>\n
                                        • \n
                                          Joyce D. & Lewindon. High-Performance Training for Sports<\/i>, 2014, Human Kinetics<\/div>\n<\/li>\n
                                        • \n
                                          Mujika & Padilla, 2000 & 2003, Sports Med \/ Med Sci Sports Exerc<\/i><\/div>\n<\/li>\n
                                        • \n
                                          Mujika et al., 2004, Med Sci Sports Exerc<\/i>, 34(13):891\u2013927<\/div>\n<\/li>\n
                                        • \n
                                          North American Sport & Fitness Professionals. Marathon Coaches Certification Manual<\/i><\/div>\n<\/li>\n
                                        • \n
                                          Rietjens GJWM et al., 2001, Br J Sports Med<\/i>, 35:431\u2013434<\/div>\n<\/li>\n
                                        • \n
                                          Roberts M., Get Running<\/i>, Quadrille Publishing<\/div>\n<\/li>\n
                                        • \n
                                          Runner\u2019s World, 1997, Complete Book of Running<\/i>, Rodale Press<\/div>\n<\/li>\n
                                        • \n
                                          Tonnessen et al., 2014, PLoS ONE<\/i>, 9(7)<\/div>\n<\/li>\n<\/ul>\n
                                          GIANNIS PSARELIS<\/pre>\n","protected":false},"excerpt":{"rendered":"
                                          Tapering \u00a0in Endurance Athletes Key Questions What is tapering? How much can performance improve with successful tapering? Are there general tapering principles for all sports? What are the differences between…<\/p>\n","protected":false},"author":4,"featured_media":7837,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,1],"tags":[],"class_list":["post-7644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-en","category-choris-katigoria"],"yoast_head":"\nTapering \u00a0in Endurance Athletes - SNFRUN<\/title>\n<meta name=\"description\" content=\"Ensuring adequate and quality sleep is of paramount importance for the entire population and especially for athletes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/snfrun.randp.gr\/en\/training-en\/improve-your-running-technique-training-recovery-for-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tapering \u00a0in Endurance Athletes - 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