Running News Daily

How to survive taper tantrums, if you feel awful when you taper, you're normal

Tapering? Here’s how to make it through alive.

It looks simple on paper: a reduction in mileage before a race, usually over a week or two. In reality, you may feel intensely irritable, sore in places you didn’t know could hurt, and overtired. Your ‘easy’ runs may feel so hard that you doubt your ability to race.

Trust your training

As a coach, I have witnessed what lengths tapering can drive people to. Setting off on 30K runs at race pace to test your fitness is obviously a poor choice, but it can be incredibly tempting. The most important thing you can do during the week or two before a race is recover.

Running hard during your taper week will only lessen your ability to perform on race day. Trust the work you have put in, and know that no hard workout you do in the week before your race will improve your race outcome.

Treat yourself like an infant

Taper time is the perfect opportunity to turn up the dial on your self-care. With less time spent running, try cooking some nutritious food for yourself, or capitalize on the rare opportunity to get out of running gear and enjoy a meal out.

Keep a bottle of water within reach at all times–starting a race well-hydrated and fuelled can make a world of difference. Tuck yourself into bed early.

Use that nervous energy to get organized for your race

I’ve always found it challenging to stay still during taper time, and I’m envious of those who can actually read a book or catch up on Netflix. When I can’t sit still or I feel an urge to run extra mileage, I divert that energy toward getting prepared for my race.

Organizing racing gear, checking the weather, updating crew or supporters on start times, sorting out logistics like parking–ignoring these things can lead to panic on race day (I’ve been there, too!). You have a perfect opportunity during taper time to get ready to race.

It takes practice to be able to do these things and survive the week before a race worry-free. Know that those niggling aches and pains are your body recovering from training and getting ready to tackle something bigger, remind yourself why you run, and focus on the process.

If all else fails, read some motivational quotes. Somehow, seeing the words of other runners who have been through it all reminds me that I’m part of a community, and I’m doing something fun.