Running News Daily

How to survive the marathon taper

Sometimes running less is harder than you think.

The hardest part of marathon training is behind you. For the past 12 weeks, you’ve dedicated yourself to preparing physically for race day. Now, it’s time to focus on the mental aspect and successfully navigate the taper. On paper, tapering may seem easy—reducing your training volume and intensity to give your body the rest it needs before the big day. But after 12 weeks of hard work and increasing mileage, the taper can feel unusual and even hard.

Tapering allows your muscles to repair, replenishes glycogen stores and sharpens your mental focus, enhancing your race performance and minimizing injury risk. It typically lasts one to three weeks, depending on your race distance and training plan.

Many forget that the taper is a shift in focus from mileage to recovery. It’s crucial to ensure you’re getting enough rest—whether that means going to bed earlier or adding naps to your day—and continuing to eat well. Stick to the healthy habits that have fuelled your training to keep your body primed for race day.

The goal of tapering is to recover from the accumulated fatigue of training while maintaining your fitness level so you can perform at your best on race day. Runners typically reduce their mileage by about 60 per cent during the taper, while still including shorter, faster workouts to stay sharp. With less running, you’ll have more free time on your hands. Use this opportunity to catch up on things you may have missed during your training—whether it’s meeting friends for a drink, attending a concert, or simply unwinding with your favourite Netflix show.

If cutting back on running feels strange, don’t worry—it’s completely normal. Just remind yourself that resting is part of the process. Trust in your training and enjoy the chance to relax; you’re on the right track!