The Berlin Marathon Taper + My Best Advice

[@kawemotah]

I am also running Berlin, it will be my first ever marathon and after months of diligent training (or as much as a life with two young kids allows) I finally got to my taper and yesterday I was doing an easy 10km run and felt a pretty annoying right calf cramp or strain, which made me stop at around 8km and hope it wasn’t anything serious! I mean, come on! Does not seem fair, Haha! I am just probably not gonna run anymore for the next couple of days and do a shake out run on Saturday and hope for the best! Trying to to focus on on food, hydration and resting now.. wish me luck! Haha! Also, best of luck to you Phily, I am sure you’ll kill it in Berlin! Cheers!

[@abisnow1843]

Berlin will be my first too! All the best to you, the hard part is over now!!

[@kawemotah]

@@abisnow1843 Thanks for the encouragement ! It is true, let's do our best then! :)

[@alliebeardsley5238]

Hey hey, I’m in a similar boat as you. Stopped at 9k on Saturday and I’ve been resting since, trying to give my knees a break before Sunday. Stretching, icing, and taking care of my physical and mental health. It’s all good, we got this!

[@brokenwarrior895]

Same here mate, shin splints last Saturday not ran a step since as trying to get the dream alive just walking a bit more as that is ok and hoping dont lose too much. Will find out Sunday i guess we got this 🤙💪

[@kawemotah]

@@brokenwarrior895 and @alliebeardsley5238 alright it seems like we’re all together then! I tried some self massage last night (anxiety sucks) and it somehow made it slightly worse. Hehe! I’m gonna go legs up, icing and true resting as much as possible and hopefully something good comes out of it! Let’s do it! :)

[@runnersconnect]

Thanks for the shoutout and glad most of what we recommended correlates with what you like to do as well! Just as a matter of discourse for anyone reading, one thing we always find difficult is prescribing generalized advice is the vast spectrum of training volumes we see in athletes. That's why we try to do percentages as much as possible, but even that can get funky for outliers. And for all the other fans from the UK (and other parts of the world), thanks for bearing with us in our use of miles over km :) Best of luck in Berlin. We're all big fans of yours and will be rooting for you!

[@robertbarber9707]

One of my successful taper tips is to substitute my time I spent running in each drop reading and meditating so I don’t feel like I’m not doing enough

[@iolairmuinnmalachybromham3103]

That’s a fantastic idea! I’ve only tapered for a 10k and a half marathon so far (so not nearly as long a taper as a marathon one), but when I am one day tapering for a marathon I might use this to keep sane.

[@mesnilman2327]

Gone on, Phily! You've got this for this weekend. Will be following online! Love the grind

[@ringspanner]

Thanks for taking us all along for this block. Feels like I was on holiday. As for Berlin, take my breath away. Sorry, Dad joke. Go kick some arse Phily!

[@hamwhacker]

Hi Phily. My wife and I are training for the Great South Run and it is her first race beyond 10km. She has been struggling with health issues but finds running helps. Come on down to Portsmouth and win the race! ❤ it’s only 10 miles (not a half marathon)

[@scottrobinson4611]

Good luck for Berlin! I'm tapering for my first half-marathon on sunday. Feeling all the same feelings you'e discussed here. Yesterday I thought I'd injured my achilles. Today it feels fine and something else feels weird instead. 9 months ago I couldn't run the length of myself, was 30kg overweight and pretty depressed. I think I can run under 2:15 on Sunday! Thanks for sharing your experiences, it gives a much slower runner like me some comfort that I'm not insane, and also that getting to where you are is achievable if I just put the work in.

[@nolitetebastardescarborundorum]

Good luck!

[@IainThacker]

Fun times - so excited to see how Sunday goes for you Phily - have fun :) I'm so excited for my taper for Manchester Half coming at the end of the most consistent training block I've had - not the highest mileage which might explain the consistency with no injuries or illness stopping training. Learning to not stress about the uncontrollable elements is really key but so difficult!

[@larnold97]

Really enjoyed this series. It’s given me guidance and motivation as I’ve been training for Berlin as well. Can’t wait for Sunday - hope everyone enjoys the race and runs a PR. Love the grind!

[@i8anapplemac]

You’ve done all the hard work now Phily, now you just need to go out there and show off the results!! You’ve been absolutely crushing it this year and you’ve picked up your training to a level you’ve always wanted to be at, that is an achievement already! So proud of you, good luck girl 🫶🏻

[@ThePinkVillain]

Best of luck in Berlin!!!!

[@amystubby]

You've got this, Phily. Seriously, you are looking so strong!

[@MNP208]

4 days from today. Godspeed Phily!

[@matthewstrife1901]

Have fun tomorrow, Phily! You are an inspiration. Love your running content.

[@martynaagneta6720]

just checked the weather for Berlin - it's going to be absolutely perfect! no wind, no rain, flat Berlin streets are yours, Phily!!!!

[@mluking]

Good luck in Berlin Phily! Looking forward to what you can achieve! After this weekend my taper towards the Amsterdam Marathon begins. It’s gonna be my third marathon, and I’m feeling much more confident than I did for the previous ones. Looking forward to it!

[@elisasanchez6942]

I am so excited for you! Will be cheering you on on the course

[@neil216]

2 hours 25. Congrats - well done. Incremental improvement to excellence.

[@carotoffel8577]

You got this Phily! We're all here rooting for you

[@spou20]

Good luck Philly, you'll be awesome! Love the grind and thank you for sharing your journey. I hope your insights help me to a PB at the Abingdon Marathon ✌🏽

[@adamnichols3506]

Great advice Philly. And good luck!

[@geoffh2560]

good luck in Berlin Phily, Britain's no.1 marathon runner this year! you'll smash it I'm sure!

[@jasonflorimonte3813]

Good luck on the hallowed streets of Berlin marathon! You can and you will do great things!

[@ellenmoeller]

Great video! I’ve shared it with all my friends who are currently training for their marathons. Good luck in Berlin! We are all rooting for you!

[@Talkingllama3.0]

Best of luck this weekend Phily!

[@alicewalker9361]

I am currently tapering for the Loch Ness marathon up in Inverness (it is on the same day as the Berlin Marathon) and have found this taper a real struggle! My mind just keeps playing tricks on me and making me question everything (why am I feeling so slugglish, why are my calves suddenly sore and why am I noticing them more when I am running, am I really running the right mileage etc etc etc?!) . Google has been my best friend the last few days and not in a good way! Thank you so much Tilly for this video. I don't feel alone anymore and feel like I can quiet some of the fears running through my head. Good luck in the marathon on Sunday and also good luck to everyone else who is running this weekend!

[@julsduran-buchsbaum8230]

good luck to you on Sunday!

[@abqp7158]

Hope it went well. Awesome event.

[@alicewalker9361]

Thank you so much! It went really well!! Got a new pb by 12 mins and for a hilly marathon 😍 would really recommend the Loch Ness marathon though - it was stunning!

[@abqp7158]

​@alicewalker9361 that's fantastic, tough but beautiful course. Did it for my 1st.

[@julsduran-buchsbaum8230]

@@alicewalker9361 this is amazing!! congrats

[@TheSutov]

Big congrats, Phily, 2h25'47" is awsome!

[@borischakalov7973]

I love you, girl. Good luck and keep loving the grind.

[@BrianMcCartan]

All the very best for Sunday!

[@aceconfetti]

Hey as long as everyone that was previously living and breathing under the same roof is still living and breathing (maybe not living under the same roof at this point) at the end of the taper, you tapered successfully (3 days from Chicago pray for my partner)

[@Smurchdog]

Good on you Phily! You’ll be right. Thanks for the great advice.

[@AmusingMunch]

I’m tapering at same time with Loch Ness Marathon same day as Berlin. Deffo a race you should do one day 😎

[@KidsDimensionGames]

Good luck, Phily. You are such an inspiration.

[@lindseygreen2840]

Phily this is so irrelevant to your running but I love your style (hair, eyebrows, nails etc) right now!! Good luck on Sunday

[@FrancescaBuscicchio]

Very useful infos and suggestions.. I’m Almost 2 weeks out from Chicago.. 🥶🤪 Enjoy Berlin Phily ❤️‍🔥💪🏻

[@scottjohn2503]

You are an inspiration to us all 🙏

[@sandravanvalkenburg5502]

Wishing you the best on your upcoming marathon!!!!

[@aelingalathynius2527]

Good luck Phily! I believe in you

[@josephinecorderosapien2611]

I have reduced my volume in a taper but I also feel that an additional way in which my legs get a rest is two weeks out, only upper body in the gym, one week out, no gym at all, whereas normally in addition to the running there would be squats, deadlifts, lunges etc. I'm actually currently in Berlin for work but won't be here anymore for the marathon :( but wishing you the bestest luck, have a great time!! Also, go Daniel for enabling us to keep up with how it's all going for you! :)

[@itsthecharlz]

I'm two and a half weeks out from my first half marathon and was pretty much forced into a taper 10 days early because I got sick. My longest long run was meant to be this Saturday and I don't think I'll do the entire distance my plan suggests. I feel fairly confident that I'll finish and I might even get close to my ideal goal time. But it's difficult mentally because being sick has completely removed the workout rhythm I've had for 18 weeks. Thanks for this video though, that teally helped

[@MiaKiser693]

Good luck youll do amazing and thank you for posting its 5 am hear and im cross training so now it wont be as terrible

[@ritaotoole197]

Good luck phily 🍀

[@markbateman9222]

I always found that the hardest thing to do was ease off the training before an important race. I always felt - totally irrational, I know - that my fitness was somehow ooing out of me if I didn't put in my usual daily effort. The resut was a lot of races where i underperformed, reacted by traing harder which led to even worse racing to which I reacted by.... you can see where this is leading! For the shorter distances a long ta[er might not ne necessary physically but it's vital psychologically so you get that edge, that inner tension you need to produce superlative races! Good luck in Berlin - not that you need luck, merely the circumstances to allow you to display your level of fitness (beeter thab ever?)

[@AngellicAkima]

Good luck Phily

[@greertops]

Taper Madness !!! Good Luck Phily

[@misterbelll]

Best of luck....you deserve to do well.. enjoy the grind..!!! Will be watching on German tv from Australia...🦘🦘🐻‍❄️🐻‍❄️🇦🇺🇦🇺

[@KevinNapper1]

Good luck and thanks for the great videos.

[@garyrelihan7773]

Best of luck, 2:26 to 28 I reckon. Hopefully see you there! Have a great race, great marathon block so you'll ace it.

[@davidfarquhar3917]

Good luck!

[@friederikebaumerich33]

You got this! So excited to see the result of this block!!! One remark: „reducing BY 80%“ would mean, that 20% remain; I‘m pretty sure you meant „reducing TO“ when explaining the taper recommendations..?

[@Julia-zp3lu]

Good Luck for the Marathon!

[@nigelbeamish2845]

Were crossing our fingers you smash it, and most of all absolutely enjoy every minute of it, we met another youtuber Nick Bester last week at our local parkrun, he's looking for sub 2.20 maybe you can hang on to his group 🏃go Philly go, love the Grind :-)

[@CoachSalsaLuli]

Go, go, Philly! Fist bump from Philly (Philadelphia).

[@ewantuohy1507]

Good luck mate! 🙏💨

[@brigidsmith980]

Go Phily!! 🤩

[@RealFrenchWill]

How do you feel about your taper now that you have crushed your marathon? Anything you would do differently? Anything you will definitely use for next time? Good luck for your current block!

[@davidw7400]

Best of luck in Berlin!

[@Leeroy49]

See you in Berlin :)

[@vanessamartinez4917]

Good luck in Berlin! I have my fingers crossed, my legs crossed and my eyes crossed in good luck for you! 🤞🏻J/K 😂 Wishing you all the best. 😀👍🏻🏃🏻‍♀️👟❤️

[@Rachelhappyface]

Ooooh good luck! I’ll be racing at the same time as you! (mine is just a 10k though!)

[@ElMexipon]

Hi Phily! Amazing information. Probably you can provide some tips for someone who wants to share their running journey on social media. Thank you!

[@finishstrong365]

Where the mind goes, the body will follow 🎉

[@finishstrong365]

Thanks for sharing your journey with us!

[@MyCommentsAreFictional]

My 4 week taper to a marathon is 4 weeks out = 110 miles. 3 weeks out = 80 miles. 2 weeks out = 50 miles. 1 week out = 30 miles "not including the race".

[@hahaheslop]

I'm going into my 8th marathon, and I still can't get the Taper right. 😂 It's a serious challenge, mentally and physically. Never been so paranoid in my life!

[@mimi_micha8815]

See you in Berlin!

[@Acewhip]

Your shirt has built in pin holes?!?!?! That is SO cool.... 😁

[@basildaoust2821]

Cool video. I was once not 60 and I tried running, let's just say I did badly. I ran 2 5km races and basically lost both but yeah so what. Run 2 was quicker than run 1. OK, when I say lost what I really mean is I came in last. I guess that means I lost just like the guy in second lost :P It is cool to watch and listen to someone who can run close to a 2:30 Marathon, it would be so cool if she could drop like 33 minutes from her time, yeah yeah I know then she would be kicking the men, see wouldn't that be cool :) Phily have fun and enjoy the run.

[@AlbertWeijers]

How? How can you feel fresh on race day with so much mileage in the last week?? I do 60k in my biggest week and do 10k in the last week... Anyway, hope it works and you crush the goal in Berlin!

[@therunningtattooartist5172]

I guess it’s relative 🤷🏻

[@AlbertWeijers]

@@therunningtattooartist5172 It is of course but the ratio is quite different.

[@Tim.Kromer]

Good luck Philly! You got this! I’m tapering for Twin Cities Marathon (marathon in Minnesota) the weekend after Berlin. We got this! Would love to know any of your best tips for recovery after Race day😁

[@shesagift1]

Good luck at TCM! I’m running the marathon there too! Happy tapering 🎉

[@computer_trash]

I've gotten so used to the new hair that seeing the old videos, took me a split second to realize who i was seeing

[@frankMIALL]

I would recommend all that, can I add x2 rest days the days b4 race day, with lots of stretching, yoga etc

[@grgr6720]

I am 4 weeks before my Marathon planning the last 32K long this Sunday and..... I GOT THE FLUUUUUUUU. @#$%^&*^&%^$%#$@%#^$&%*^*%&^$%#$@#%^$%&^*&%$^%. Keep calm and think better now than 4 weeks later...

[@JRJapaneserunnerinUK]

Let do this❤!!!!!!!

[@richardmiddleton7770]

Tapers should start dramatically even with 3-4 days completely off then a gradual ramp back up but with longer than usual rest between runs. Marathons are 99% aerobic so you need to keep on top of that system without too much fatigue in the legs.

[@toddapplegate3988]

Run run run and then run.

[@garydaniels4934]

Me and Sarah will see you in Berlin! (Probably a very faint dot in the distance!)

[@johnmurray1479]

been there done that brutal mental work as well as how much input to put on the road. Is an answer to build some calming exercise into your regular training regime? That milage looks like a lot? 'ave it girl !!!

[@SantaCruzRunner]

Does the final taper week 50-60% include the 26.2 miles for the race?

[@blakeandpeytonandblaze2692]

So, how is Daniel coping with your taper week??

[@MR-wh5wp]

How does Daniel cope in general 😂

[@MiguelJaramillo-v1w]

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

[@katterjim1]

Did you see the elite field for Berlin Marathon?…Philippa Bowden USA 2:29:14…USA?

[@realalt8639]

Love your vids , good luck for Berlin 👍

[@cherilynncrosby]

Do you take any supplements to help you sleep?

[@rjsieboldtable]

Running Berlin and been sick for over a week now... Sucks.

[@AugherAndy]

I predict a 2.27!!!

[@1519Spring]

Don't lose your little black journal this time!

[@MOOVEndurance]

Take min 9h of sleep strait, massive gain

[@brendagfrancis743]

Sore throat with aches and pains…. 1 run 😮.

[@adrianbjones]

"Reduce volume by x%" does not equal "Reduce volume to x%" 😁

[@toddboucher3302]

Oh taper, taper taper I’ve had a lot of problems with the taper. I had to actually get a coach to help me what would happen is I would go into a 2 to 3 week tape and mostly doing a trail runs and races always get sick my second week my taper right right before my race I would get sick never even heard of it before worked with this coach and he just said for my body type in my age we found out I’m doing a 10 day taper, three or so days I start I have one week real before my race and I’m doing basically the same amount of days. I’m doing them all like half this I’m normally doing like 10 K I cut that down to a 5K but I do it hard we found out for meand my types of races I run that really works so I’ll take every day almost as the day and take two days off before the race and meet at work. I mean it took years to figure it out. I never wanted to do a taper because I would always just get sick and I had a horrible race, especially when I was doing marathons, but it was crazy but it eventually.

[@shesagift1]

Good luck in Berlin!! Hope it’s an amazing day for you! I’m tapering now for Twin Cities marathon (weekend after Berlin) and this has me so excited for the last 10 days of the block. Tapertown! 😂

[@JJ01010J]

viel Glück! (here’s hoping Google translate is correct 😉) 💪🏼🔥

[@hillywrld]

decided to do a marathon one week out I guess taper it's not a thing for me ahah

[@Hdrunner647]

I miss brunette Phily. Love the nails.

[@MikeOxaflahpin]

Did Megan Rapinoe start a running channel

[@aceconfetti]

Anyone else deciding to redesign their taper 3 days from their marathon? 😅

[@dr.mommybudgets3127]

Question:why do many miles in one week when training for a marathon? 26 miles

[@Outragesclips]

So ur faster?

[@IainThacker]

There's a strong correlation to miles and performance. You can substitute run volume with some cross-training for similar impact. The trick for most of us is balancing training load against fatigue and injury!

[@BSWANN434]

It’s to ultimately run faster. The strongest guys in the gym (the non-steroid users), has built their total amount of volume (weight being lifted) over time. That combination of muscular strength and endurance will be beneficial towards how much they can lift. So just like running when you safely and slowly build your weekly mileage over time you will benefit from it aerobically. No one improves running just 1 mile by running 1 mile everyday. The world’s best male milers run 90-100+ miles in a week (during their build) just to run that 3:55, or faster mile. I hope that helps

[@lilylamble9749]

a 3 week taper seems long

[@richardmiddleton7770]

It depends how much fatigue you have accumulated.

[@Yajoy-kh3kc]

When you run 70-90 miles weekly during taper, it's probably just a different ballgame.

[@Alecmcq]

Phily, you confused 2 important words in here… “to” and “by”… fundamentally different meanings.

[@Outragesclips]

Im early for once