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The Taper: Your Secret Weapon for Marathon and Half Marathon Success!

| Sarah Sponaugle |

You’ve put in the miles, battled the early mornings, and pushed through those challenging long runs. As your race day approaches, you might be wondering, “What’s next?” The answer, my friends, is the taper – and it’s your secret weapon for a strong finish!

As a run coach, I often see athletes get nervous about the taper. It feels counterintuitive, right? Less running when you’ve been doing so much? But trust me, this crucial phase of marathon and half-marathon training is designed to maximize your performance and get you to the starting line feeling fresh and ready to conquer.

So, What Exactly IS the Taper?

In a nutshell, the taper is a strategic reduction in your training volume (mileage) in the weeks leading up to your race. It’s not about doing nothing, but rather about allowing your body to recover, repair, and store up energy. Think of it like sharpening a pencil before you write a masterpiece – you’re refining your instrument for optimal performance.

What to Expect During Your Taper

This period can be a mental challenge, as your body adjusts to the reduced workload. Here’s what you might experience:

  • Restlessness and Jitters: It’s common to feel a surge of energy and even a bit antsy. Your body is used to the high volume, and now it has extra energy to burn. This is a good sign!
  • Phantom Pains or Niggles: Don’t be surprised if you suddenly notice little aches and pains that weren’t there before. With reduced running, you might become more acutely aware of your body. Most of the time, these are just your body settling and aren’t anything serious.
  • Increased Hunger: Your metabolism is still firing from all that training, even with reduced mileage. Listen to your body, but focus on nutrient-dense foods.
  • More Free Time! Embrace it! This is your chance to catch up on sleep, spend quality time with loved ones, or indulge in relaxing hobbies.
  • Feeling Sluggish (Initially): Some runners report feeling a bit heavy or sluggish for the first few days of the taper. This usually passes as your body adapts to the reduced load.

How to Prepare for a Successful Taper

Preparation is key to making the most of your taper. Here’s how to set yourself up for success:

  1. Trust the Process: This is perhaps the most important tip. Your run coach has designed this period for a reason. Have faith in your training and the science behind the taper.
  2. Maintain Consistency, Reduce Volume: Don’t stop running completely! Your taper will involve shorter runs. The goal is to keep your legs ticking over without accumulating fatigue. For example, if you were running 50 miles a week, you might drop to 35 miles, then 20 miles, in the final two weeks.
  3. Prioritize Sleep: This is where the magic happens. Aim for 7-9 hours of quality sleep each night. Your body does most of its repair and recovery during sleep.
  4. Fuel Smart: Continue to eat a well-balanced diet rich in complex carbohydrates, lean protein, and healthy fats. Avoid the temptation of “carbo-loading” too early or overeating because you’re less active. Keep your hydration levels up as well.
  5. Stay Hydrated: Just because you’re running less doesn’t mean you can slack on your water intake. Continue to hydrate consistently.
  6. Avoid New Activities: Now is not the time to try a new, intense workout class or go for a strenuous hike. Stick to low-impact, familiar activities if you need to move.
  7. Visualize Success: Take the time to mentally rehearse your race. Picture yourself feeling strong, executing your race plan, and crossing that finish line. Positive visualization can have a powerful impact.
  8. Address Any Nagging Issues: If you have any minor aches or pains, now is a good time to get them checked out by a physical therapist or sports massage therapist. Don’t ignore anything that could become a bigger problem on race day.
  9. Organize Race Logistics: Get your race day plan in order. Lay out your gear, review the course map, plan your pre-race meal, and figure out transportation. Reducing stress about logistics will free up mental energy for the race itself.

The taper is a vital component of both marathon and half-marathon training. Embrace this period of rest and recovery, and you’ll arrive at the starting line feeling confident, energized, and ready to achieve your running goals.

Ready to get started with coaching? Learn more here.

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