Why movement still matters before race day

Don't confuse tapering with doing nothing, says Head Coach Ben Lucas. Here’s what to do instead.

One of the biggest mistakes I see runners make during taper week? They stop moving. They've trained hard for four months, so they think the best thing to do is sit on the couch until race day.

But taper week isn't about doing nothing. It's about doing just enough to keep the body feeling good without creating more fatigue. Remember, you're not trying to get fitter this week. That work is done. Now it's about arriving on the start line feeling fresh, loose and ready to go.

Tapering and strength work

I still like runners doing a little bit of strength work. Nothing heavy. Nothing that leaves you sore.

Just simple movements to keep the body switched on – 15 or 20 minutes is plenty. Try a couple of sets of:

·       Bodyweight squats

·       Split squats

·       Glute bridges

·       Calf raises

·       Planks

Tapering and mobility

I also encourage runners to keep up their mobility. You don't need to hide on the lounge all week trying to "save your legs". A daily walk keeps the body moving and usually leaves you feeling better, not worse. Spend a few minutes opening up your hips, ankles and upper back. If your calves or quads are feeling tight, a bit of foam rolling can help too.

Trust your training. The fitness is already there. This week isn't about squeezing in one last big session. It's about giving yourself every chance to enjoy one of the best days of your year.

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