Taper Smart, Race Strong
You’ve put in the training miles, and now it’s time to taper. But what exactly does tapering mean, and why is it so important? This strategic reduction in training volume is the key to feeling fresh and strong on race day.
Why Tapering Works
Recovery and Repair
Tapering allows your muscles to repair microtears, reducing fatigue and improving strength.
Energy Reserves
Cutting back on training gives your body time to replenish glycogen stores, ensuring you’re fueled and ready to go.
Mental Recharge
Tapering helps you mentally reset, reducing burnout and building excitement for race day.
How to Taper Effectively
Reduce Mileage Gradually
For a marathon, start tapering about 2–3 weeks before the race. Reduce weekly mileage by 20–30% each week.
Maintain Intensity
Keep your runs sharp and include race-pace efforts, but shorten their duration to avoid overtraining.
Prioritize Recovery
Focus on sleep, hydration, and nutrition during your taper to maximize its benefits.
Avoid Overthinking
Resist the urge to “squeeze in” extra runs. Trust your training—it’s normal to feel antsy during this period.
Common Tapering Mistakes
Cutting Back Too Much: Reducing mileage is key, but stopping running altogether can leave you feeling sluggish.
Not Fueling Properly: Treat the taper as part of race prep—don’t forget to eat balanced, nutrient-rich meals.
Pro Tip:
Use the extra time during your taper to mentally rehearse race day. Visualize yourself running strong, pacing well, and crossing the finish line.