WITH Swindon Half Marathon just around the corner, I’m meeting lots of runners nearing the end of their training schedules.

Some have already covered the distance while others have barely reached the 10k mark. Everyone has practised the Mobot.

Regardless of how you’ve prepared, now is the time to taper. This involves reducing mileage, easing up and allowing the body to recover before the big day.

Tapering is not an exact science and can be highly personal, but here are some tips to help you get off on the right foot.

Two weeks before the event, September 27, you should do your final long run before tapering down.

I’m a believer in running farther than race distance if possible so aim for 15 miles.

If you are struggling with the distance, go as far as you are able.

After a couple of days rest you should limit yourself to 30 minutes every other day.

On Sunday October 4, the week before race day, complete a fairly quick 45-minute run.

Follow this up with 30-minute efforts on the Tuesday and Thursday.

Don’t be tempted to run long or hard as this may be detrimental to your efforts on the big day.

Keep yourself active on the Friday and Saturday with some walking or a gentle one-mile jog.

You should also ensure you are hydrated and well fed the night before.

On race day, get there in plenty of time and don’t try anything new.

Stick with your usual breakfast and running gear, and warm up with a gentle five-minute jog.

Simply start the race slow and ease into your natural pace. Stay hydrated, and don’t forget to smile for the photographers as you whizz past them.

Ronny Terry is a Swindon-based personal trainer and fitness writer.
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