Tapering for the Big Race
November 09, 2010
Nike Running Tags: tip of the week

Throughout any given season, runners train for that one big race. That's the way it should be, and for high school runners entering the Nike Cross Nationals qualifying races, that race is this weekend. Before a big race, runners commonly wonder how they should taper and what they need to do to make sure that they feel fresh on race day. Now, while I obviously can't cover all of the aspects of tapering in a short training tip, there are three things that make for a sound taper.

First, reduce the mileage the week of the race (or even in the 10-14 days leading up to the race) so that your legs feel fresh. You should still run almost every day, but run maybe a mile or two less on your workout and recovery days.

Second, keep race pace specificity (i.e. race pace running) in your training. Everything from 200m to 2,000m counts, but make sure you're practicing the pace you'll be running on race day, even in the final week of training.

Finally, be mindful of external factors, including sleep, hydration, and stress. Take a water bottle to class, make sure you get enough sleep each night, and make sure your life – especially your social life and relationships – are as stress-free as possible.

A good taper isn't complex, but it will ensure that you race to your potential at the biggest races of the season.

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Interested in Coach Jay's General Strength Videos and other training tips? Check out the NikeRunning.com Training blog.

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And don't forget, if you have a training question for Coach Jay, email him here: [email protected].