PUBLISHED 06/07/2007
The Taper
Rest becomes the primary focus in the last two to four weeks before the marathon, after the last long run, when mileage drops to only a few miles a day in the last few days before the race. Why taper? "You need fresh legs to perform well, especially in a race as long as the marathon," says Pierce. "There is strong scientific evidence for this. Tapering increases aerobic enzymes and muscle glycogen, and even produces changes in the brain that let you recruit more muscle mass. And of course, it lets you mentally recharge after all the training."
Of all of our panelists, McMillan's approach to the taper is the most different. "A long, significant taper takes your body out of its training routine and often causes runners to get stale," he says. "I prefer to keep the engine revved with faster workouts while resting the body with only a slight reduction in mileage." Retaining faster workouts is actually part of most of the panelists' schedules. Seven panelists, in fact, schedule a light speed workout just five days before the marathon. "It wakes up your body and mind," says Connelly, "and opens up the lungs and arteries."
