Some athletes will continue training right up to race day because they are afraid that they will loose their level of fitness if they start a tapering period before a race.

Resting before a race is a tested recovery strategy that can improve your level of race readiness by as much as 5%. So if you haven’t started tapering for the Sun Run yet, it is time to do so. Typically tapering allowances for shorter distances such as a 10K takes a few days to a week.

The tapering period should follow your last longest run and basically means reducing your training load by 30 to 85% before the race. During this time your tempo runs should consist of fast paced interval runs set at a 5K pace.

The best tapering strategy is a rapid reduction in tapering before the race.

At this point you have less than a week, so consider starting with 50% for the first day, 75% for the next day and then a further reduction for the next, which also should include a visit to your Registered Massage Therapist. The last day before the race is typically a rest and stretch day.

Tilman von der Linde, RMT.

Muscles in Motion – Vancouver