*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*
I appreciated this video. I’m getting ready for my first marathon at 59 years of age. I’ve been following a training plan, and am now in the taper phase with 17 days to go. Despite the scaled back volume I feel more fatigue and aches than when I was training harder. I related to your similar comments, and will trust the plan and try to be patient. My three goals 1) finish marathon; 2) finish marathon looking strong; 3) finish marathon sub 4:00!
Update - 2 out of 3 ain’t bad. There was a problem with the organization and so no water after 28K, it was 28 degrees and humid so I had to slow down to finish. I did it in 4:30. I’ll be back next year 🏃♂️
Thanks for your video Im 4 days out from marathon number 12 I started my reduction at about 2 weeks out Ive got 2 more easy sessions before my run Im running with my club tonight 6km at my marathon planned pace Then a very easy roll the legs on saturday morning with my son at our local 5k parkrun Excited and nervous 8 am this Sunday The last week i always get nervous about getting injured or sick Every little sniffle or cough feels like its going to turn into bronchitis or at least a nasty cold And every little niggle in my knees ankles and legs becomes an injury i cant run with My training has gone well and im feeling confident and strong but as you know the mind is a funny thing the last weeks leading up to the race Just want to get to 8am sunday morning Thanks again Always enjoy your videos 😊👍🏃🏼♂️
I’m currently at the start of week two for my New York City marathon taper. I was limiting my runs by time, not going much beyond the 2 1/2 hour mark, but given how hot it was this summer it did not result in a ton of mileage on the long runs. In general I was more conservative since this is my first marathon in eight years and my average volume since late spring was around 38 miles per week. A little worried I didn’t get enough volume in but the hay is in the barn!
Dude, that part where you start feeling different niggles everywhere in your legs is spot on! Thanks for this, i'm 2 weeks out from my first marathon and I really feel stressed out of my mind :D
TheYondaime008 haha it's such a trip when that happens!! That's exciting your 2 weeks out. You will always remember your first marathon. Have fun, you got this! 💪
Another nice video, Floris, thanks! A short summary how I do my tapering: - Ultra event: tapering started 2 weeks out - Marathon: taper a week out to 10 days When I taper I pay attention to these: - Last long run a week out is shorter with more recovery days before/after - 50% sometimes closer to 70% reduction in volume depending how I feel - Before the race: the last 2 days totally off from running (maybe I walk or ride my bike)
Csaba Burillak good point, the race distance does impact the duration and type of taper. Sounds like you found something that works well for you. Glad you enjoyed the video. Cheers
Thanks for the very informative video and I am glad to see you're also a skateboarder runner ! I'm 41 and I have been skateboarding since 1989. I started running in 2012 and my skateboarding skills, I'm improved , I guess my legs become stronger and I can now skate 3 hrs non stop now haha. I am running my 4th full marathon in Laos in 2 weeks and hopefully I can run a sub 4 thanks to your advice !
Great video! Just before Boston, too. I typically do my last long run (20+ mile run) 2 weeks before the race. Then decrease the days and length as well but pick up the speed so my body gets used to the intensity. So far it has helped.
16 days to go Andy, your count down is on. Rotterdam is coming up soon as well, so are many other spring races. For experienced runners like yourself, your last long run 2 weeks out from race day can work well. Good call on the intensity as well! Can't wait to hear more about your Boston race soon. Have fun out there man
For my last ultra, I didn't taper much at all. I was travelling and walking around alot before the event. And boy, did I cop it. It was a struggle. That taught me importance of tapering.
Thanks again Floris, this one came just in time...nine days before my first marathon in Rotterdam. Wanted to do a last longrun tomorrow but after watching I think its time to take it easy and let my body rest and only do 2 easy runs next week. Ben er klaar voor en heb er zin in...Thanks
Glad to hear that! Yes, enough rest is definitely an important part of the marathon tapering process. Have a great race in Rotterdam, let me know how your first marathon goes. Gaat helemaal goed komen man! Cheers
Mijn taper lijkt erg op die van jou. Meer rust tussen door en met massage, yoga en meditatie. Fietsen, wandelen en in de tuin werken nu ik extra tijd heb. Langer uitslapen en in de avond voor de houtkachel liggen. Frequentie van trainen is hetzelfde, maar volume heb ik gevoelsmatig naar beneden gebracht. Het was mij opgevallen dat wanneer ik nu een lange duurloop doe, dat dit makkelijker gaat. Nog 9 dagen te gaan en ik voel zeker de spanning!
Love to see the skateboard in the video! That’ll be one of my taper activities in the next few weeks before my half marathon. Keep up the helpful videos!
haha, glad to hear that! Skateboarding is one of those sports that I will always continue to love, although my slams make me feel like a bag of patatoes these days, compared to my earlier days :) Have fun with your taper and upcoming 1/2 marathon! Cheers
Hi Floris, interesting video as always. Do you have any tips for race day cramps? I never cramp on training runs (20+ miles) but on marathon race day, cramp at 10 miles - thats with and without Electrolytes (I'm not convinced its to do with salts as I have preloaded, taken salt pills and still same issue). I'm not too nervous on race day, although a few jitters, so I'm thinking its more a mental issue as I tend to think about the cramping when racing. Did or do you ever suffer from cramps? Lester
I ran a 20 mile last week for Grandmas marathon in late June. I MIGHT do another 20 but kinda iffy. I work on my feet and put in 10 to 15 miles just walking. I run 40 miles a week and now after the 20 start tapering. My marathons are finished in OK time i find that i cramp at mile 20 possibly for going out to fast or not enough water.
That's rough and something to be very careful with, especially if you plan on racing in 2 weeks. I'm not a doctor and don't play one on the internet. That being said, you will not lose that much fitness in 14 days, if you've had a solid 12 week or more training cycle. Not running for 2 weeks before a race is far from ideal, but your loss in fitness will not be that significant.
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes. For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across. *Learn more at **www.pbprogram.com**.*
*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*
I appreciated this video. I’m getting ready for my first marathon at 59 years of age. I’ve been following a training plan, and am now in the taper phase with 17 days to go. Despite the scaled back volume I feel more fatigue and aches than when I was training harder. I related to your similar comments, and will trust the plan and try to be patient. My three goals 1) finish marathon; 2) finish marathon looking strong; 3) finish marathon sub 4:00!
Update - 2 out of 3 ain’t bad. There was a problem with the organization and so no water after 28K, it was 28 degrees and humid so I had to slow down to finish. I did it in 4:30. I’ll be back next year 🏃♂️
Thanks for your video
Im 4 days out from marathon number 12
I started my reduction at about 2 weeks out
Ive got 2 more easy sessions before my run
Im running with my club tonight 6km at my marathon planned pace
Then a very easy roll the legs on saturday morning with my son at our local 5k parkrun
Excited and nervous
8 am this Sunday
The last week i always get nervous about getting injured or sick
Every little sniffle or cough feels like its going to turn into bronchitis or at least a nasty cold
And every little niggle in my knees ankles and legs becomes an injury i cant run with
My training has gone well and im feeling confident and strong but as you know the mind is a funny thing the last weeks leading up to the race
Just want to get to 8am sunday morning
Thanks again
Always enjoy your videos
😊👍🏃🏼♂️
I’m currently at the start of week two for my New York City marathon taper. I was limiting my runs by time, not going much beyond the 2 1/2 hour mark, but given how hot it was this summer it did not result in a ton of mileage on the long runs. In general I was more conservative since this is my first marathon in eight years and my average volume since late spring was around 38 miles per week. A little worried I didn’t get enough volume in but the hay is in the barn!
I’m 2 weeks from Boston and this was a great balance of training strategy and ideas about managing our mind. Thanks
Dude, that part where you start feeling different niggles everywhere in your legs is spot on! Thanks for this, i'm 2 weeks out from my first marathon and I really feel stressed out of my mind :D
TheYondaime008 haha it's such a trip when that happens!! That's exciting your 2 weeks out. You will always remember your first marathon. Have fun, you got this! 💪
I never realized this could happen. Now prepared for strange niggles in the weeks to come.
Another nice video, Floris, thanks! A short summary how I do my tapering:
- Ultra event: tapering started 2 weeks out
- Marathon: taper a week out to 10 days
When I taper I pay attention to these:
- Last long run a week out is shorter with more recovery days before/after
- 50% sometimes closer to 70% reduction in volume depending how I feel
- Before the race: the last 2 days totally off from running (maybe I walk or ride my bike)
Csaba Burillak good point, the race distance does impact the duration and type of taper. Sounds like you found something that works well for you. Glad you enjoyed the video. Cheers
Thanks for the very informative video and I am glad to see you're also a skateboarder runner ! I'm 41 and I have been skateboarding since 1989. I started running in 2012 and my skateboarding skills, I'm improved , I guess my legs become stronger and I can now skate 3 hrs non stop now haha. I am running my 4th full marathon in Laos in 2 weeks and hopefully I can run a sub 4 thanks to your advice !
Great video! Just before Boston, too. I typically do my last long run (20+ mile run) 2 weeks before the race. Then decrease the days and length as well but pick up the speed so my body gets used to the intensity. So far it has helped.
16 days to go Andy, your count down is on. Rotterdam is coming up soon as well, so are many other spring races. For experienced runners like yourself, your last long run 2 weeks out from race day can work well. Good call on the intensity as well! Can't wait to hear more about your Boston race soon. Have fun out there man
For my last ultra, I didn't taper much at all. I was travelling and walking around alot before the event. And boy, did I cop it. It was a struggle. That taught me importance of tapering.
Never thought of making a post-race day log. Love the idea, thank you!
Incheon (Korea) Half Marathon tomorrow. Hanging in the hotel room at the moment.
Perfect timing, have a great race. My wife is Korean, not too far from Incheon, it's nice running out there. Have fun with your race!
@@FlorisGierman Thank you. I'll be back end April for the Seoul Half Marathon. I actually live in Hong Kong!
Thanks again Floris, this one came just in time...nine days before my first marathon in Rotterdam. Wanted to do a last longrun tomorrow but after watching I think its time to take it easy and let my body rest and only do 2 easy runs next week. Ben er klaar voor en heb er zin in...Thanks
Glad to hear that! Yes, enough rest is definitely an important part of the marathon tapering process. Have a great race in Rotterdam, let me know how your first marathon goes. Gaat helemaal goed komen man! Cheers
Keep up the nice work with your vids.👍 Lots of great tips, and not fluff/filler.
Mijn taper lijkt erg op die van jou.
Meer rust tussen door en met massage, yoga en meditatie. Fietsen, wandelen en in de tuin werken nu ik extra tijd heb. Langer uitslapen en in de avond voor de houtkachel liggen.
Frequentie van trainen is hetzelfde, maar volume heb ik gevoelsmatig naar beneden gebracht.
Het was mij opgevallen dat wanneer ik nu een lange duurloop doe, dat dit makkelijker gaat.
Nog 9 dagen te gaan en ik voel zeker de spanning!
Thank you so much for this..i am one week out from my first marathon. My right hamstring and calfs are really hurting…
Sorry I missed this video before commenting on 5 tips for marathon video. As always well done. 👍
can you elaborate on the meditative aspects of your training, to calm the mind, reduce anxiety, and stay in the process
Love to see the skateboard in the video! That’ll be one of my taper activities in the next few weeks before my half marathon. Keep up the helpful videos!
haha, glad to hear that! Skateboarding is one of those sports that I will always continue to love, although my slams make me feel like a bag of patatoes these days, compared to my earlier days :) Have fun with your taper and upcoming 1/2 marathon! Cheers
Floris Gierman haha the slams will teach you a lot. Thanks and happy running!
@@dGBgmoBb haha absolutely!
Excellent info! Thanks so much!
What are the disadvantages, when we ran daily 5k?
As always great information! Just what I needed!
Awesome, glad to hear that, thanks!
Great video Floris!!
Nick Donaldson thank you!! 🙏
Thank you for the great advice.
Could you please give metric info as well? Miles mean nothing to me and I suspect I'm not the only one. :)
Thank you! Will keep this in mind for future videos. Most of my recent videos have both miles and km. Appreciate your feedback. Cheers
@@FlorisGierman Indeed. Thank you for responding. Got my half marathon coming up this Sunday. Your videos are great motivation, much appreciated. :)
Great Video Floris!.. thank you
Hi Floris, interesting video as always. Do you have any tips for race day cramps? I never cramp on training runs (20+ miles) but on marathon race day, cramp at 10 miles - thats with and without Electrolytes (I'm not convinced its to do with salts as I have preloaded, taken salt pills and still same issue). I'm not too nervous on race day, although a few jitters, so I'm thinking its more a mental issue as I tend to think about the cramping when racing. Did or do you ever suffer from cramps? Lester
I ran a 20 mile last week for Grandmas marathon in late June. I MIGHT do another 20 but kinda iffy. I work on my feet and put in 10 to 15 miles just walking. I run 40 miles a week and now after the 20 start tapering. My marathons are finished in OK time i find that i cramp at mile 20 possibly for going out to fast or not enough water.
Here I am, day one of taper. Feeling a new pain in my foot. Googling if it’s a stress fracture. Here we goooooo hha
Very nice video!!! Good tips.
thanx floris!
Picked up a groin strain on the first day of my 14 day taper, how much fitness will i lose if i don't run until race day?
That's rough and something to be very careful with, especially if you plan on racing in 2 weeks. I'm not a doctor and don't play one on the internet. That being said, you will not lose that much fitness in 14 days, if you've had a solid 12 week or more training cycle. Not running for 2 weeks before a race is far from ideal, but your loss in fitness will not be that significant.
Interesting, it seems my taper is too fast and I'm trying to get a bit too much done in the last three weeks of my training plan.
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes.
For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across.
*Learn more at **www.pbprogram.com**.*
How often can we change the shoe ? Let's say if we are doing 100kms per week
Depends on the types of shoe, road / race / trail. Typically I replace them every 400 ish miles
I also go by visual inspection and replace insoles at times rather than the shoe pair. Saves me money too !!
training is easy compared to taper. there should be training for taper haha
haha everything hurts when I taper