The last 2 weeks matter!

A well‑planned taper is one of the most important parts of a marathon program. When done properly, it helps you arrive at the start line feeling confident, rested, mentally fresh, physically light, and genuinely excited to race. But a poorly executed taper can leave you feeling flat—fatigued, heavy, bloated, and oddly indifferent to the event despite months of committed training. These five essential taper strategies will ensure you show up in the best possible shape.

1. Reduce training load

Tapering is crucial for optimal performance. Gradually reducing your mileage while maintaining the intensity of your workouts and framework of your training plan is key to a good taper. Maintain consistency and include one controlled marathon‑pace session, but remove anything that creates deep fatigue. As a general rule of thumb, reduce your load by 30% each week over the final weeks. Some athletes prefer a 3 week taper, while others like a more punchy " steep taper" of 10 days. A taper helps the body to adapt to the previous months of effort and ensures you’re in peak condition for race day. Recovery activities such as saunas, yoga and stretching can provide the icing on the cake in the final weeks.

2. Nutrition

Stick to a balanced diet rather than crash dieting to lose weight in the last three weeks. Avoid trying new gels or sports products you haven't already practiced in training. Obtain supplies for your chosen race day nutrition so you have everything on-hand come race morning. If you like to race "light", reduce processed snacks or high calorie drinks and maintain good size main meals with protein and carbohydrate that promote satiety across the day.

3. Sleep

Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine, reduce your caffeine intake and limit screen time before bed to improve sleep quality. Good sleep hygiene can significantly impact your race day performance and "banking" a few extra naps in the weeks leading into the race can make all the difference to how fresh you feel on race morning. A quality magnesium supplement an hour before bedtime may assist with sleep if you have insomnia.

4. Final long run

A final long run is typically completed a few weeks out from race day. A portion of marathon specific pacing within this run can build confidence and also highlight any unrealistic expectations. The run should be just enough to reinforce efficiency at steady aerobic output. After this point, long runs shorten significantly to allow full recovery and glycogen restoration.

5. Race Strategy

Develop a solid race day strategy. Know your pacing, plan what and when to fuel and hydrate, and prepare for any unexpected challenges like needing pit stops and possible weather conditions. Familiarise yourself with the course if possible, and consider doing a trial run over a portion of the course. Elite athletes visual their ideal race day repetitively including their target finishing time, pacing, how they will feel and what they want to focus on at each stage of the race. At the very least look at the course map and elevation. A well-thought-out plan can help alleviate race day anxiety.

What NOT to Do:

• Avoid New Gear: Stick to familiar shoes and gear on race day to prevent any issues. Don’t risk discomfort with untested equipment. Know your chafing areas and plan accordingly with anti-chafing solutions.
• Don’t Overtrain: Resist the urge to cram in extra kilometers at this stage. Trust in your training and allow your body to rest. Experienced athletes understand that the taper is about revealing fitness, not building it. Overreaching here is one of the most common rooky mistakes.
• Avoid Unnecessary Physical and Emotional Stress: Avoid heavy strength training in the final 7–10 days. No last‑minute “prove my fitness” workouts. Avoid overthinking; enjoy the process and have confidence in your preparation.

With these tips, you’ll be well-prepared for your race. Good luck, and enjoy the journey!

Sleep plays an important role not only in recovery, but also in regulating the menstrual cycle. If we rule out pregnancy, active females, can have many factors collectively contributing to lighter or irregular menstraul cycles, all of which are important to understand but also address. Let's recap some of the most common issues that contribute to lighter or delayed periods.

Why Periods May Stop or Become Irregular

High exercise volume or intensity. When training volume or intensity increases, the body may shift priorities and redirect energy away from reproduction and toward survival and performance. In simple terms, the brain tells the ovaries to take a break and periods can become irregular, delayed, or stop altogether. A recent systematic review found that approximately 32.3% of female athletes are impacted in this way.

Nutritional factors. Low energy availability (not eating enough to match output) and restrictive eating are the most common nutritional issues which impact the cycle.  When calorie intake does not match the high energy expenditure of training, the body conserves fuel by slowing reproductive function, and hormones such as oestrogen and progesterone start to decline. While many women boast a quality nutritional profile on the surface, the calorie intake or density can still be insufficient to match the demands of the individual.

Skipping snacks or having lighter meals can easily tip athletes into the red. Prolonged energy depletion can lead to issues such as Relative Energy Deficiency in Sport. Athletes with or without an eating disorder may choose to restrict food intake during a determined window to make weight or enhance performance for a key event. This can impact body fat, hormone signalling and extend the cycle, lighten cycles or stop them altogether.

Emotional stress and anxiety

Emotional stress, travel, competition anxiety, or personal challenges can elevate cortisol and disrupt the hypothalamic-pituitary-ovarian (HPO) axis. The pressure to perform, coupled with life stressors, can compound physical strain, further suppressing hormones that regulate menstruation. Stress of any kind raises cortisol, directly suppresses the HPO axis, and reduces hormones such as progesterone, leading to missed cycles and functional hypothalamic amenorrhea. A condition where the brain suppresses reproductive function due to perceived stress or energy deficiency.

Low Iron

Iron deficiency can indirectly contribute to lighter cycles. Iron deficiency elevates cortisol and inflammatory markers and has effects on the HPO axis as explained above. Estrogen levels may then drop, especially if iron deficiency is paired with low energy availability. The cycle can then start to pitter out. Energy production can also be impacted despite meeting calorie needs.

Poor sleep and recovery habits

Sleep is when the body recalibrates its hormonal systems. During deep sleep, the HPO axis relies on stable circadian rhythms to regulate the release of gonadotropin-releasing hormone (GnRH). This hormone triggers the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are essential for ovulation and menstrual regularity.

When sleep is fragmented or insufficient, cortisol levels rise, melatonin drops, and GnRH pulsatility becomes irregular, disrupting circadian rhythm and impairing ovulation. This vicious cycle contributes to irregular cycles. Poor recovery from poor sleep also dysrupts the HPO axis and cases light or missed periods.

This feedback loop can persist unless addressed through improved sleep hygiene, balanced nutrition, and structured recovery strategies.

Why It Matters

Menstrual irregularities are not just about missed periods. They can affect bone density, cardiovascular health, mood, and fertility. For sportswomen, understanding this connection is empowering. It allows for proactive choices such as adjusting training, improving nutrition, and seeking guidance when needed.

A delayed period is useful feedback. It is the body’s way of saying, “I need more care.” By listening, adjusting, and supporting our hormones, we create space for both strength and sustainability.

At Athlete Sanctuary, we believe that performance and health are not opposing forces. They are partners. If you would like to improve your report card, we are here to help.

Our thymus gland helps regulate the immune system, and is the storage tank for immune cells responsible for eradicating viruses.

The spleen recycles iron, captures and destroys pathogens and initiates the maturation and release of immune cells when the body is required to fight infections.

The lymphatic system is a filtering system removing waste and obsolete immune cells from our entire body through a system of lymph nodes and vessels. Mucous membranes in our respiratory system and gastrointestinal tract, tonsils, and adenoids also contain lymphatic tissue.

Our immune system would not be complete without the gut-associated lymphoid tissue (GALT) – and Peyer's patches in the small intestine.  Nearly 80% of our immunity is actually based in the digestive tract.

A robust immunity has many lines of defence

Our immune system is equipped with a multi-tiered response to battle with foreign invaders 24/7.

The innate immune system includes a  first line of defence which prevents pathogens (germs) from gaining entry into the body. The skin, mucous membranes, gastrointestinal tract and secretions (mucous, vaginal secretions, bile, gastric acid, saliva, tears, and sweat) all play an important role.

The next line of defence houses our infection-fighting cells such as natural killer cells and phagocytes which act like Pac-men against microbial invaders. The immune system also releases antimicrobial proteins such as complement and interferon which interfere with virus replication and cell-to-cell communication.

Our adaptive immune system also keeps a record of every germ it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again.

A balanced whole-foods diet containing real foods rich in antioxidants, vitamins, and minerals can help build robust immunity.

Key vitamins and minerals to boost immunity
Vitamin C

Vitamin C builds resistance to infection and stimulates immune cells and proteins, which help eradicate viruses.

Vitamin C-rich foods include veggies such as red capsicum, broccoli, cabbage, cauliflower, spinach, parsley, and sweet potato. Fruits such as kiwi, berries, pawpaw, pineapple, citrus, guava, broccoli, mango, currants are great sources of vitamin C.  Rosehip, camu camu, and Kakadu plum provide concentrated powdered forms of vitamin C widely available through health food shops. One we recommend is Wild C.

In some circumstances, vitamin C supplementation may be beneficial.  Ingesting vitamin C in divided doses across the day  reduces the risk of gastrointestinal side effects.

Quercetin

Quercetin is a flavonoid reported to have antiviral properties in numerous studies. Vitamin C and quercetin taken together, has a  synergistic antiviral action.

Quercetin is contained in apples, honey, raspberries, strawberries, blackberries, onions, red grapes, cherries, citrus fruits, and green leafy vegetables.

Zinc

Zinc plays a crucial role in supporting immune cell production and modulation of immunity. Common zinc deficiency signs include frequent and prolonged colds, and poor wound healing, acne, dermatitis, low stomach acid, poor smell or taste. White spots on nails may also be a sign of zinc deficiency.

There are many factors that may contribute to zinc deficiency. Inadequate dietary intake, poor absorption, loss through perspiration, and high iron and copper levels can have a detrimental impact on zinc homeostasis.

Foods rich in zinc include oysters, seafood, tahini, peanuts, liver, eggs, nuts, seeds, and legumes. Soaking and sprouting legumes, nuts and seeds helps to break down the phytates that may bind to zinc and reduce zinc’s bio-availability.

Keep in mind there are many other nutrients that support the immune system, however, zinc, vitamin c, and quercetin are key when it comes to fighting viruses.

Gut health

Gut health plays an important role in immunity.

Including prebiotic (skins on vegetables and fruit, psyllium husks, slippery elm, etc.) and probiotic-rich foods (kimchi, sauerkraut, kefir, tempeh, kombucha, miso, and quality yogurt) can improve your immunity. Probiotics can also improve sports performance as discussed on our blog here.

Don't self-sabotage your immunity

Avoid substances that reduce immune system function.

Diets high in saturated fats, sugars, and refined carbohydrates have been shown to contribute to the prevalence of obesity and type 2 diabetes, and increase the risk for severe COVID-19 pathology and mortality. 5 Studies suggest sugar reduces the capacity of white blood cells for up to 5 hours within 1 hour of consumption. Sugar can also feed fungi such as candida which deplete the immune system and increase fatigue.

Caffeine or other stimulants can stress your nervous system, reduce sleep and deplete stores of zinc, and magnesium.  Switching your second coffee for a green tea has been shown to improve innate immunity.

Enjoy alcohol in moderation. Excessive alcohol may also suppress the immune system and increased susceptibility to respiratory pathogens and lung injury.

Avoid chemicals and toxins such as PFAS in cookware, sweat-resistant sportswear and plastics. The health effects of PFAS are considerable, including immune dysruption, increased risk of cardiovascular issues and cancer as we discuss here.

Sleep has an influence on immunity maintenance and immunological response and can increase your risk of picking up infections. Obtain at least 8 hours of sleep every night, ideally hitting the pillow before 10 pm.

Chronic stress depletes the immune system. Focus on what you can control and avoid getting caught up in daily news. Your mindset matters in times of stress and unpredictability. Consider ways of dispelling stress, such as meditation, mindfulness, reading, or creative activities. Don't forget laughter has been shown to improve immunity and mental health.

Keep your exercise balanced and consistent. Regular exercise improves immunity however, excessive exercise of long duration and intensity can make athletes more susceptible to respiratory infections.

If you feel you need to boost your immunity, feel free to contact us and let's discuss how we can help.

References

1.  Carr AC, Maggini S. Vitamin C and Immune Function. (2017) Nutrients. 3;9(11):1211.https://pubmed.ncbi.nlm.nih.gov/29099763/

2. Askari et al., Quercetin- an overview. (2017). Nutrient Delivery https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/quercetin

3. Maywald M, Wessels I, Rink L. Zinc Signals and Immunity. Int J Mol Sci. 2017 Oct 24;18(10):2222. doi: 10.3390/ijms18102222.

4. Skalny AV, Rink L, Ajsuvakova OP, Aschner M, Gritsenko VA, Alekseenko SI, Svistunov AA, Petrakis D, Spandidos DA, Aaseth J, Tsatsakis A, Tinkov AA. Zinc and respiratory tract infections: Perspectives for COVID‑19 (Review). Int J Mol Med. 2020 Jul;46(1):17-26. doi: 10.3892/ijmm.2020.4575.

5. Butler MJ, Barrientos RM. The impact of nutrition on COVID-19 susceptibility and long-term consequences. (2020) Brain Behav Immun. Jul;87:53-54. doi: 10.1016/j.bbi.2020.04.040.

6. Does Sugar Weakn the Immune System? Biotics Research. 2020. www.blog.bioticsresearch.com

7. Chowdhury P, Barooah AK. Tea Bioactive Modulate Innate Immunity: In Perception to COVID-19 Pandemic. Front Immunol. 2020 Oct 28;11:590716. doi: 10.3389/fimmu.2020.590716.

8. Yeligar SM, Chen MM, Kovacs EJ, Sisson JH, Burnham EL, Brown LA. Alcohol and lung injury and immunity. Alcohol. 2016 Sep;55:51-59. doi: 10.1016/j.alcohol.2016.08.005

9. Silva ESME, Ono BHVS, Souza JC. Sleep and immunity in times of COVID-19. Rev Assoc Med Bras (1992). 2020 Sep 21;66Suppl 2(Suppl 2):143-147. doi: 10.1590/1806-9282.66.S2.143.

10. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0.

11. Yim J. Therapeutic Benefits of Laughter in Mental Health: A Theoretical Review. Tohoku J Exp Med. 2016 Jul;239(3):243-9. doi: 10.1620/tjem.239.243

12. Cerqueira É, Marinho DA, Neiva HP, Lourenço O. Inflammatory Effects of High and Moderate Intensity Exercise-A Systematic Review. Front Physiol. 2020 Jan 9;10:1550. doi: 10.3389/fphys.2019.01550

What Makes Tart Cherries So Powerful?

Tart cherry juice for athletes is one of the most well-researched natural recovery tools available and it's one that many competitors are yet to discover. Used for decades to manage gout and osteoarthritis, tart cherries are now gaining serious attention in sports science for their ability to accelerate muscle recovery, reduce inflammation, improve sleep quality and enhance multi-day performance.

Here at Athlete Sanctuary, we're passionate about evidence-based natural medicine, and tart cherry juice ticks every box.

Tart cherries are rich in bioactive phytochemicals

• Anthocyanins — potent anti-inflammatory and antioxidant compounds
• Flavonoids and flavanols
• Phenolic acids

Tart cherries contain a significantly higher anthocyanin content than sweet cherries, along with an impressive nutritional profile: potassium, calcium, iron, magnesium, and vitamins A, C, B6, E and folate. Some sources suggest tart cherries contain up to 19 times more vitamin A and beta-carotene than strawberries and blueberries.

Does the evidence stack?

Repeat Sprint Recovery

A 2016 study involving soccer players found that tart cherry juice significantly accelerated recovery following prolonged, repeat sprint activity — movement patterns common across soccer, AFL and rugby. Researchers concluded that polyphenol-rich foods such as tart cherry juice are effective in supporting recovery from various forms of strenuous exercise. ^[2]

Marathon Running — Strength, Inflammation & Antioxidant Status

A 2010 study of recreational runners competing in the London Marathon found that supplementing with tart cherry juice twice daily for 5 days before and 2 days after the race led to: ^[3]

• Improved muscle strength recovery
• Reduced inflammatory markers and uric acid
• 10% greater total antioxidant status
• Lower oxidative stress compared to placebo

Back-to-Back Performance

Studies involving trained cyclists demonstrated significant benefits from Montmorency tart cherry concentrate across 3 days of 109-minute road cycling races, taken twice daily for 7 consecutive days. Researchers observed reduced oxidative stress, inflammation and muscle damage, concluding that tart cherry juice has direct application for athletes competing in back-to-back events. ^[1]

Next-Day Performance

A 2016 study of well-trained water polo players found that tart cherry juice supplementation supported recovery and improved next-day performance, further reinforcing its application across team and multi-day sport formats. ^[4]

How Tart Cherry Juice Supports Recovery

Tart cherry juice works through four key mechanisms:

1. Reduces muscle damage. Lowers creatine kinase (CK) — a pathology marker for muscle breakdown. ^{[2] [3]}

2. Reduces inflammation. Studies show reductions in IL-6, TNF-α, IL-8, IL-1-β and CRP — key markers of systemic inflammation^{. [1] [2] [3]}

3. Reduces oxidative stress. With an ORAC rating of 12,800, tart cherries rank among the highest antioxidant foods in the world. ^[1]

4. Improves sleep quality- Tart cherries naturally increase tryptophan and melatonin levels, supporting deeper, more restorative sleep which is an athlete's most powerful recovery tool.

How to Use Tart Cherry Juice for Recovery and Sleep

Tart cherry juice is best used strategically, not daily. It is most beneficial during:

• Multi-day competitions (rugby, AFL or touch football tournaments)
• Marathon or ultramarathon events
• Multi-day cycling events or triathlons
• Intense training blocks or back-to-back training days

Note: Consistent daily use during a training/adaptation phase is not recommended, as anti-inflammatory compounds may blunt the training stimulus your body needs to adapt and improve.

Recommended Protocol

• Dose: 30ml of tart cherry concentrate diluted in 100ml of water — equivalent to approximately 60–90 cherries per serve
• Frequency: Twice daily (morning and evening)
• Timing: Evening dose ideally taken 1 hour before bed to support melatonin production and sleep quality
• Duration: Begin 2–3 days post-event or strenuous session

What About a Pre-Loading Phase?

Some studies have used a 4–5 day pre-loading phase prior to competition. However, current evidence does not clearly confirm that the active compounds accumulate in the body over multiple days, so the necessity of pre-loading remains uncertain. More large-scale athlete trials are needed. ^{[2] [3]}

What to Look For When Buying Tart Cherry Juice

Not all tart cherry products are equal. Here's what to consider:

• Variety: Look for Montmorency or Balaton tart cherry varieties — these are the most studied. Montmorency is more widely available in Australia.
• Cold-pressed: Anthocyanins are heat-sensitive, so choose products that are cold-pressed to maximise bioactive compound retention. ^[5]
• Sugar content: Most juices contain around 25g of sugar per 250ml, but at 30ml per serve, you're only consuming approximately 3g of sugar — not a concern for most athletes. Low-sugar options with stevia or vanilla extract are available.
• Price: Expect to pay $26–$28 AUD for quality organic tart cherry juice (450–950ml). Budget options from chemists or supermarkets are less likely to be cold-pressed.
• Label check: Confirm the bottle specifically states the cherry variety used.

Tart cherry juice is an accessible, evidence-backed natural tool that may meaningfully support your recovery when used at the right time. Like all nutritional strategies, targeted, moderate use is far more likely to deliver results than overconsumption or uninformed daily use.