Autumn marathons are approaching, and that means it’s taper time. Unlike last-minute cramming before an exam, the 2-3 weeks before your marathon are all about easing off and giving your body the chance to recover. Done right, tapering can make a huge difference on race day, helping you feel fresh, strong, and ready to run your best.
Here are my top tapering tips:
Reduce Your Running, Not Your Confidence
As race day gets closer, gradually cut back your mileage – but stick to your training plan! Three weeks out, reduce your weekly miles by about 10%. Two weeks out, drop more significantly, around 40%, and in the final week, taper by up to 70%. This allows your body to store energy, repair muscles, and arrive at the start line feeling strong.
Eat for Energy
Nutrition is key during your taper. Focus on a balanced diet: carbohydrates for fuel, protein to help muscles recover, and healthy fats to keep you feeling strong. Hydration is just as important – water is your best friend right now. And yes, that occasional treat is fine, but moderation is your secret weapon.
Prioritise Rest and Sleep
With fewer miles on the schedule, your body has time to recharge. Make the most of it: get plenty of sleep, relax in the evenings, and don’t fill your free time with strenuous activity. Your legs (and your mind) will thank you.
Trust Your Training
It’s normal to feel a bit restless or worry that you’re “doing too little,” but remember all the hard work is done. Trust that your previous weeks and months of training have prepared you for this moment. Embrace the downtime, maybe grab a coffee, and enjoy the mental break as much as the physical one.
5. Keep Your Routine Simple
Short, easy runs are fine to maintain fitness, but avoid trying anything new – no new shoes, no experimental workouts. This is about recovery, not last-minute gains. Gentle stretching, foam rolling, and a few short jogs will keep your muscles happy without overdoing it.
Focus on Mental Preparation
Tapering isn’t just physical – it’s a chance to get your mind ready for race day. Visualise yourself running strong, hitting your pace goals, and crossing the finish line. Trust yourself, stay positive, and use these weeks to build excitement instead of stress.
You got this!
Tapering is a delicate balance of reducing mileage, eating well, and getting plenty of rest. Do it properly, and you’ll show up on race day feeling fresh, confident, and ready to enjoy every step of your marathon.
Now, put your feet up, enjoy some downtime, and get excited – your big day is almost here!
