Tapering

They call it tapering, and according to Runnersworld.com, it's the most important part of any marathon-training program. This is turning point in your training when you start cutting back on mileage to allow the muscles to repair and recover and prepare for race day.

There are so many things to keep in mind during the 'tapering' process...

1. Start decreasing mileage at least 2-3 weeks before the marathon. During the final week before the marathon, try to reduce mileage by 75%, but keep your normal pace and stride to avoid feeling sluggish.

2. Reduce or eliminate strength-training to allow the muscles a chance to rest. The goal is to "minimize accumulated fatigue."

3. Drink plenty of water and eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals).  Make sure that about 60 to 70 percent of your calories come from carbohydrate sources, but don't actually reduce your caloric intake. And you can just stop looking at the scale because it'll only stress you out.

4. Avoid alcoholic beverages since they have a dehydrating effect and can also interfere with sleep.
I'll just pretend there isn't a glass of wine sitting next to me is, and I'll just modify this suggestion to say 'Reduce alcoholic beverages and drink lots of water.'  :)

5. Don't be afraid to take at least one or two days off from running. After all, you've earned it. In fact, Runnersworld.com says don't do anything tiring, don't try anything new, don't cross-train, hike, or bike, don't get a sports massage, and stay off your feet and catch up on movies, books, and sleep.

6. Dealing with the dreaded pre-race jitters. It's perfectly normal to feel nervous, stressed or irritable. Just remember to breath and try your best to stay relaxed, calm, and confident.

7. Find ways to relax: get a light or gentle massage, go for a walk, or have a glass of wine.  Yes, I'm telling you to skip suggestion #4. It's okay - I won't tell anyone.

8. Avoid stressful situations: double check your flight or travel information, pack your race clothes and travel accessories a few days in advance, and don't go to the DMV unless you absolutely have to.

9. Get together with friends and family and other race supporters. Make sure they have all the necessary spectator information so they're ready to cheer you on!