Tapering
Tapering is one of the hardest but most important parts of any training cycle. As race day approaches, you’ll be asked to reduce your training which can feel counterintuitive. But tapering properly is essential to ensure you’re fresh and ready for race day.
You can’t train hard right up to race day and expect to perform your best. Fitness gains in the final weeks are minimal. Instead, the focus shifts to recovery and sharpening.
- For marathons: taper for around 3 weeks
- For half marathons or 10-mile races: taper for 10 -14 days
Rules for a good taper:
- Don’t play catch-up
Missed a few sessions? Don’t try to cram them in now - it will do more harm than good.
- Eat well and hydrate.
This isn’t the time to diet. Focus on nourishing your body and staying well hydrated.
- Prioritise sleep and recovery.
Get early nights, and if possible, sneak in a nap during the day. With less training volume, you’ll have extra time - use it to rest, not take up a new hobby.
- Be prepared.
Sort your race kit, travel plans, and meals in advance. You want to be on autopilot come race day, not scrambling at the last minute.
Tapering is what separates training from racing. Embrace the chance to rest and reset - you’ll feel the difference on race day.