Running Advice – The Importance of Tapering

Tapering is a term used in endurance sports and essentially means to lower a professional athletes training load before a significant race. Tapering permits the body to replenish all these reserves and repair its muscle tissues so it can toe the starting line fully recuperated and in optimum shape.For runners a period of tapering can last anywhere from 10 to 21 days, often depending on the length of the occurring race – the longer the race, the longer the taper. Periods at 5K race speed and fast paced tempo runs are advised.Runners typically shun the tapering period since they are afraid of losing fitness.
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Tapering is a term utilized in endurance sports and basically implies to lower an athletes training load before a significant race. The term tapering was created in 1947 by Australian Olympic swimming coach Forbes Carlile and physiology professor Frank Cotton, who found that their swimmers performed much better when they eased their training in the last 3 weeks prior to competition. Tapering permits the body to renew all these reserves and fix its muscle tissues so it can toe the beginning line totally recovered and in optimal shape.For runners a period of tapering can last anywhere from 10 to 21 days, typically depending on the length of the taking place race – the longer the race, the longer the taper. Some recommend a steady decline in training volume, a clinical study carried out in 1999 revealed that during a 14 day taper a rapid mileage reduction of 50% during the very first 3 days, followed by 75% in the next 3 days and continued by a consistent reduction over the last 8 days resulted in the finest racing efficiency. Periods at 5K race pace and fast paced pace runs are advised.Runners often shun the tapering duration because they are afraid of losing fitness.

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