With just over a week to go until the Honolulu Marathon, several of my close friends are entering my favorite part of marathon training—-tapering.
In just a few short days my childhood friends will join about 25,000 other runners from around the world to participate in one of the largest marathons in the universe. To prepare for the 26.2-mile trek my friends have been diligently training for months and today marks the last of their major workouts.
Let the tapering begin.
Studies show that it is now too late for any of them to build up more endurance or speed. So it’s time to start the somewhat counterintuitive process of tapering for the event. Tapering, or cutting back on the amount of time spent pounding the pavement, is a critical part of marathon training. Reducing the distance run and the intensity of your workouts allows your body to recover and repair from the rigors of training. Plus, you’ll need the extra energy to get to the finish line on race day.
Tapering is also the time when your muscles and immune system can recover from intense training. Studies show heavy training can lower an athlete’s resistance to upper respiratory tract viral infections that cause colds and flu. While it may seem hard to believe, running a marathon can increase the risk of catching a cold. According to doctors, resistance is especially low after a major effort like a marathon. In fact, studies show runners are at increased risk of infection with a cold or flu virus for about two weeks following a marathon.
To guard against getting sick post-marathon doctors recommend runners take it easy and avoid contact with anyone who may be contagious. Another tip: wash your hands frequently and avoid touching your nose, eyes and mouth without a tissue.
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