Runners who began training in January will test their training at the Dick’s Sporting Goods Pittsburgh Marathon and Half Marathon on May 6.

For marathon runners, these final few weeks are some of the most difficult.

After months of pushing the body and mind to exhaustion, building miles and adding speed, it’s time to reduce the stress and to focus on rest. These next few weeks of tapering are a crucial part of the marathon training plan.

Tapering is hard for runners who are used to logging hours of training. Runners grow accustomed to daily motion followed by muscle soreness and tiredness. It’s a cycle of dedication necessary to reach the daunting goal of completing or competing at the endurance challenge of the marathon or half marathon.

Runners don’t rest well. But for runners of all levels, the tapering phase is an important part of any marathon training plan.

Tapering can improve race performance by 2 to 8 percent. Most runners can realistically see an improvement of 2 to 4 percent by tapering. In the marathon, this equates with a 3.5 to 7-minute improvement in time for a three-hour marathon.

Of course, if you’ve pushed your body harder in training, you’ll reap greater benefits by tapering. But even those who have done nothing but long slow distance in preparation will see change.

The purpose of a taper is to heal damaged muscle fibers and top off the body’s glycogen fuel tanks while maintaining the speed and endurance you’ve worked hard to achieve. Too little tapering means your muscles won’t fire as well as they could. Too much tapering leaves you feeling sluggish.

A proper taper decreases running volume while maintaining intensity. That means cutting back on mileage in general. During a typical three-week marathon taper, mileage decreases by 20 percent of peak in each week leading to the big event.

That means a runner who has peaked at 60 miles per week will run approximately 50 miles in the first taper week, 35-40 in the second week and 25-30 miles in the week before the marathon. (Half marathoners will typically taper for one or two weeks leading to race day.)

Maintaining intensity means that if you’ve done speed work in training, you’ll do it during the taper, just less of it. Decrease speed work by the same percentage as overall volume.

As race day approaches, you’ll feel strong and fast. Resist the urge to increase intensity in your speed work. Instead, concentrate on running with good form.

Your 20 percent decrease in mileage means you’ll have 20 percent more free time along with more energy to fill that time. Resist the urge to add cross training or more physical activities to your schedule. Your goal for these weeks is to rest and recover.

Eating and sleeping are important aspects of the tapering period. Especially during the final week prior to your race, eat a diet high in carbohydrates without overeating. You’ll require fewer calories in these final weeks of lowered mileage.

Try to get adequate sleep leading to race day as well. Go to bed earlier so that you can practice rising at an early hour for the race. And be sure to get a good night sleep on Friday night for your Sunday morning race. You know you’ll toss and turn the night before the event.

The tapering weeks are a great time to acclimate to warmer weather. Running in heat now can give you a competitive edge on race day.

Approach these next few weeks with the same dedication that you’ve shown throughout your training. You’re within sight of the goal. Sit back and enjoy it.

Upcoming eventsSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. Your choice of mileage, post run coffee and snacks. 724-898-2525 or shoes@runpa.comSaturday, 8:45 a.m.: Race for the Future 5K Run/ Walk, Cranberry Township. Run through North Boundary Park benefits Seneca Valley Track and Field Boosters scholarships. 724-841-8161Saturday, 9 a.m.: Big Foot Half Marathon and 5K, Kittanning. 724-545-9622 or jbeeker@armstrongymca.orgSaturday, 9 a.m.: Roaring Run 5K/15K, Apollo. roaringrun@gmail.comSaturday, 9 a.m.: Mukti 5KRun/ Walk, Beaver Falls. 724-462-4762 or mikejohnston5@gmail.comSaturday, 9:30 a.m.: Big Blue Quest 5K, North Park. Also 2K fun walk starts at South Ridge in North Park. 412-330-4461 or dallen@wpahs.orgSunday, 8 a.m.: 5K Run for Pet Cancer Treatment, North Park. A 5K dog walk follows the race. www.chaseawayk9cancer.orgApril 28, 9 a.m.: Red Shoe 5K Run, Morgantown, WV. Also kids fun run at 10 a.m.; benefits Ronald House.304-598-0050 or rmhcmgtn.orgApril 28, 10 a.m.: Y-Not Tune Up 5K Race, Sandylake. Run at Maurice K. Goddard State Park. 724-458-9781 or dkrizon@franklinymca.orgApril 29, 10 a.m.: Boyce Park Trail Run, Monroeville. Choice of 5K or 10K starting at soccer fields. 412-303-8610 or chadholderbaum@yahoo.comApril 29, 3 p.m.: GRASP 5K, Greenville. 724-588-3671 or grasponline@gmail.comMay 2, 7 p.m.: Run Like an Animal 5K, Hermitage. Run with your dog. 724-456-2373.May 5, 8 a.m.: 5K in May, Meadville. 814-673-2938 or caycc5kinmay@gmail.comMay 5, 8 a.m.: Dick’s Sporting Goods Pittsburgh Marathon 5K, Pittsburgh. Register online at www.pittsburghmarathon.comMay 5, 8:30 a.m.: Art and Sole 5K Run/ Walk, Erie. Award winners earn children’s artwork. 814-455-5508 or www.neighborhoodarthouse.orgMay 5, 10 a.m.: Dick’s Sporting Goods Pittsburgh Marathon Kids Marathon, Pittsburgh. Fun run for kids in grades K-6. No race day registration. www.pittsburghmarathon.comMay 6, 7:30 a.m.: Dick’s Sporting Goods Pittsburgh Marathon, Half Marathon and Team Relay, Pittsburgh. This event is sold out but volunteers may still apply. www.pittsburghmarathon.comMay 9, 6:30 p.m.: Muskie 5K Mini Marathon, Jamestown. Run at Pymatuning State Park. Heather_harmon@jamestown.k12.pa.usMay 12, 9 a.m.: ACMH 5K Wellness Run/ Walk, Kittanning. Run at ACMH Hospital. 724-543-8850 or beersj@acmh.orgMay 13, 8:35 a.m.: Susan G. Komen Race for the Cure 5K, Pittsburgh. Provides funding for breast cancer education, research and services. 412-342-0500 or www.komenpittsburgh.orgMay 18, 6:45 p.m.: Vision for Veterans 5K, Columbiana, OH. Also 100 meter toddler trot and ¼ mile kids fun run. www.visionforveterans.orgMay 19, 9 a.m.: Mars Band on the Run 5K, Mars. Benefits Mars Area Band Boosters. www.marsband5k.comMay 20: Rite Aid Cleveland Marathon, Half Marathon, 10K, 5K and Kids Run, Cleveland, OH. Running and walking events on a flat, fast course. www.clevelandmarathon.comMS Miles of Smiles 5 Mile and 5K Race and Walk, North Park. Also one mile handicapped accessible. 724-713-0934 or www.msmilesofsmiles.com

Race resultsJust a Short Run 30K, March 31: Elijah Shekinah, 1st Overall M, 1:50:20; Anna Beck, 1st Overall W, 1:59:54; Melissa Shaeffer, 5th Overall W, 2:21:25; Joel Shaeffer, 2nd 35-39 M, 2:04:06; Danielle Rosswog, 2nd 20-24 W, 2:33:01; Kris Poloyac, 3rd 40-44 W, 2:45:22; Lauren Case, 1st 15-19 W, 3:02:08; Carol English, 3rd 55-59 W, 3:34:14; Tyler Foister, 2:17:40; David White, 2:20:11; Kenneth Elias, 2:23:37; John Armstrong, 2:23:47; Henry Spreng, 2:27:25; John Lemmex, 2:28:37; Josh Edmiston, 2:31:45; Lee Ferguson, 2:34:18; Tim Brack, 2:37:16; Christine Edmiston, 2:37:46; Matt Marshall, 2:44:52; Chuck Lenns, 2:44:55; Lindsey Monahan, 2:45:03; Ron Ripper, 2:46:06; Dorsi Pugh, 2:46:21; Heather Slater, 2:46:42; Adam Shoup, 2:47:08; Robert Todd, 2:48:34; Christine Sevin, 2:48:46; Marilyn LaRocca, 2:53:03; Carrie Smith, 2:54:35; Wendi Lincoln, 2:55:36; Greg DiTullio, 2:57:04; Michael Labarre, 2:57:32; Colleen McCloskey, 2:59:54; Amie Hull, 2:59:54; Lori McClafferty, 3:04:00; Bonnie Case, 3:07:04; Monica Thompson, 3:18:54; Robyn Stewart, 3:21:11; Alfred Schnabel, 3:28:23; Tami Bentley, 4:00:40;Just a Short Run Half Marathon, March 31: Jeff Weiss, 1st Overall M, 1:06:29; Danielle Cerroni, 1st Overall W, 1:22:54; David Rod Vest, 2nd 40-44 M, 1:28:20; Ryan Patrick, 1st 15-19 M, 1:39:20; Denise Shearer, 3rd 35-39 W, 1:50:39; Micci Hutterer, 1st 50-54 W, 1:52:53; Marcia Semple, 1st 65-69 W, 3:07:31; Michael Yankel, 1:32:05; Matthew Sudak, 1:33:19; Jeffrey Hoban, 1:34:52; Sarah Gill, 1:40:15; Jimmy Nusser, 1:45:38; Sam Poloyac, 1:47:20; Jason Fawcett, 1:49:40; Paul DiBucci, 1:49:52; John Dannhardt, 1:50:11; David Steigerwald, 1:50:50; Jeffrey Gray, 1:50:58; Mike Kriznik, 1:51:07; Mark Pekich, 1:52:32; Leigh Anne Shubert, 1:55:04; Devin Nassy, 1:56:24; Eric Huff, 1:56:37; Luanna Demetter, 1:57:17; Susan Hagan, 1:57:18; Meghan Morris, 1:58:16; Jennifer Bushee, 1:59:49; Nicole Khoury, 2:00:14; Zak Marino, 2:00:34; Jeremy Peffer, 2:00:36; Megan Koroly, 2:00:52; Joanne Castello, 2:01:29; Christina Dugan, 2:02:05; Scott Schawalder, 2:04:05; Lynn Royhab, 2:09:03; Heather Venesky, 2:10:27; Kirk Sweger, 2:10:34; Ann Cannoni, 2:10:44; Lori Griffith, 2:15:00; Amber Cable, 2:18:56; Charles Kirstein, 2:20:25; Erin Sullivan, 2:20:38; Wendy Collins, 2:20:48; Heather Mikita, 2:22:56; Matthew Clycomb, 2:23:45; Beth Ann Skinner, 2:25:43; Mary Morgan, 2:27:47; Millie McKain, 2:28:40; Madeline McKain, 2:28:41; Stephanie D’Abarno, 2:37:53; Gavin Evans, 2:41:00; Mike Brown, 2:41:00; Jillian Cicero, 2:42:58; Deborah Jackson, 3:24:09Just a Short Run 8.1 Miles, March 31: Matt Meurer, 1st Overall M, 46:18; Richard Marcotte, 5th Overall M, 50:06; Lauren Henzler, 1st Overall W, 56:31; Mark Casteel, 1st 45-49 M, 59:41; Greg Marburger, 2nd 40-44 M, 1:00:25; Emma Sledge, 1st 14-19 W, 1:01:04; Greg Hardin, 3rd 35-39 M, 1:02:16; Kristen McKinney, 2nd 14-19 W, 1:07:51; Nancy Thenthongkham, 1st 40-44 W, 1:10:21; Cindy Waltemire, 3rd 50-54 W, 1:11:13; Stacey Schmitzer, 2nd 40-44 W, 1:12:48; Jill Todd, 1st 55-59 W, 1:18:08; Peggy Sibenac, 3rd 55-59 W, 1:22:20; Julia Case, 1st 14 & Under W, 1:28:20; Caroline Case, 2nd 14 & Under W, 1:28:21; Matt Grossman, 1:06:10; Mark Breedlove, 1:07:08; Jennifer Bole, 1:07:32; Matt Kravec, 1:08:19; Ryan Henrie, 1:08:57; Kim Spears, 1:09:10; Orryn Sledge, 1:09:17; Kevin Aufman, 1:10:01; Alicia Swanson, 1:10:46; Valerie Walker, 1:11:00; Walter Schachner, 1:11:01; Gabrielle Hock, 1:11:35; Steph Zezza, 1:11:54; Kristan Casteel, 1:11:59; Doug Cygan, 1:13:00; Frank Piedimonte, 1:13:46; Gina Weber, 1:14:27; Jennifer Hardin, 1:14:52; Heidi Berkley, 1:15:31; Tonia Godown, 1:15:59; Rob Snyder, 1:16:57; Emily Todd, 1:18:07; Dana Hartley, 1:18:31; Greg Druschel, 1:20:10; Rachel Rutkowski, 1:20:18; Diana Climo, 1:20:24; Sherrie Mazurek, 1:21:20; Tom Murray, 1:21:38; Amanda Druschel, 1:22:45; Brianne Voelp, 1:22:54; Brian Kravec, 1:23:03; Kristen Robinson, 1:24:40; Laura Augustine, 1:25:48; Linda Ryan, 1:26:41; Ashley Senft, 1:27:40; Bridget Morris, 1:31:28; Vickie Turner, 1:31:28; Maria Cortijo, 1:32:46; Christine Chaffee, 1:34:23; Jennifer Frisk, 1:36:58; Maria Mullin, 1:40:18; Emily Croll, 1:40:40; Susan Tassey, 1:42:36; Nicole Cynkar, 1:45:20Just a Short Run 5K, March 31: Nathan Sloan, 1st Overall M, 17:14; Lauretta DZubay, 1st Overall W, 18:19; Katie Lurz, 2nd Overall W, 20:02; Reilly Butler, 5th Overall W, 22:51; Mark Courtney, 20:57; Mitch Radella, 2nd 45-49 M, 22:22; Brian Zima, 1st 35-39 M, 24:29; Jonathan Labach, 2nd 35-39 M, 24:47; Holly Bauer, 2nd 35-39 W, 24:52; Lisa DiTullio, 1st 40-44 W, 28:45; Tracy Polak, 3rd 40-44 W, 28:51; Katherine Mollica, 3rd 55-57 W, 32:24; Andrew Bajusik, 22:33; Jack Butler, 22:36; Bruce Barnes, 24:31; Samuel Jockel, 24:33; Sean Hannon, 24:34; John Zervos, 25:14; Dylan Seebacher, 25:20; Jaison Moslander, 25:51; Jeff Castello, 26:40; Chuckie Green, 27:09; Sebastian Demetter, 27:21; Brady Knox, 28:15; Danielle Waters, 28:19; Heidi Cain, 28:31; Justin Pott, 29:17; Ben Cole, 29:45; Renee Koricich, 30:09; Vincenzia Vargo, 30:25; Kevin Butler, 30:33; Michael Waltemire, 30:43; Jacob Schaeffer, 30:44; Rebecca Choban, 30:51; Sean Mullen, 31:12; Jenna Halenda, 31:40; Paul Halenda, 31:40; Colton Hards, 31:45; Adele Haynes, 31:48; Janice Belt, 31:56; Pamela Carden, 31:56; Amanda Cole, 32:01; Joni Tierney, 32:29; Dan McCann, 32:33; Mia Cuccaro, 34:01; Jeffrey DeSantes, 34:34; Autumn Saltmar, 34:47; Marnie Butler, 34:50; Bob Dawson, 35:17; Ava Smith, 35:24; Bernadette Seebacher, 35:40; John Steele, 36:09; Jessica McKay, 36:45; Scott Cable, 37:15; Amy Zallo, 37:18; Elizabeth Ramella, 37:34; Nichol Greene, 38:08; Stacey Beauregard, 38:43; Judy Sapos, 38:55; Chuck Green, 39:36; Priscilla Green, 39:39; Lynn Aufman, 39:54; Danielle DiTullio, 40:16; Ellen Folke, 40:39; Heidi Brandon, 42:43; Carlie Henrie, 44:35; Emily Henrie, 44:37; Shellie Henrie, 49:03; Angela Radaker, 49:21; Elyse Aufman, 52:44; Margie Dailey, 53:44Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net