LOLZLetter 293 | Why You NEED to Taper

Sep 30, 2024

Welcome

Ask any runner what their least favorite part of running is, and most will say "taper" or "not running." Taper hits home for me right now, as I'm cutting down mileage to run the RnR San Jose this week. I’m likely going to play around with taper when I taper for my next marathon.

I actually haven't raced since the Surf City 10 Miler two weeks ago, and it feels like forever. Lol, since when is 3 weeks between races a "long time," I digress.

What is a Taper?

The taper is the final phase before your race, where you reduce your physical activity to allow your body to absorb the season's training. It's a crucial time when your body rests and prepares for the big day. Skipping this can leave you feeling burned out, stale, or even injured on race day. Less is more during taper, and pushing yourself can sabotage all the hard work you've put in.

What to Expect During Taper

Many people follow a 2-3 week taper for marathons. I've personally found a 2-week taper works better for me, but I've also discovered that doing my longest run three weeks before the race (rather than two) is the most effective. This time, for RnR San Jose, I'm cutting down mileage the week of the race. So, not a full taper, but a mileage cutback.

If you're feeling beat up and tired, a 3-week taper might be better for you. If you've been training for a marathon, you can't get away with forgetting to taper.

You won't lose anything by tapering longer. What does that look like?

Week 1:

You’ll likely feel great—your legs feel fresh, and you feel mentally and physically ready to race today.

Week 2:

This is where things get tricky. Your body systems start slowing down because you're not using them as much. You might feel sluggish, tired, or like you've lost all your fitness (you haven't!). Avoid testing your speed; fitness doesn’t vanish overnight, and you won't gain anything extra by pushing it now. In fact, if you do too much during your taper, you'll only hurt your goal race.

Week 3:

By this point, you should feel well-rested and ready to race. Some people feel this way in the middle of Week 2, while others may not feel ready until Week 3.

Why Does Taper Make You Feel Bad?

During the taper, your body’s stress-response systems go into a sort of hibernation since you're no longer pushing yourself daily. This can make you feel lethargic and low on energy. It's completely normal, and it’s your body’s way of recovering. Rather than fighting it, embrace the rest! Your body is recovering in ways you can't see, and you'll feel the benefits on race day.

I cannot stress enough that you're not going to lose fitness in a week. Or even a month.

Tips for a Successful Taper

Give Yourself Time

Plan your peak training about 2-3 weeks before race day to give your body time to adjust. A perfect taper is personal, so it might take a few cycles to figure out what works best for you. You may find yourself experimenting, like with running shoes.

Modify Speed Work

If you're doing speed sessions, increase the rest intervals and reduce the number of reps. For instance, if you usually do 12x400m with 1 minute rest, switch to 2 minutes rest and fewer reps. Extra rest allows for higher-quality efforts without overtaxing your body.

Prioritize Rest

During the taper, more rest is better! It’s easy to fall into the trap of thinking you need to stay busy, but minimizing time on your feet will pay off. Resist the urge to fill your day with other activities. Let your body recharge fully. Sleep as much as possible. If you sleep in and miss a run during the taper, it's totally okay and, in fact, beneficial.

Taper Breakdown

Week 1:

Reduce mileage by 10-15%. This could mean cutting a short run or adding an extra rest day.
Keep the intensity of your runs, but reduce mileage. You don't need to slow your easy runs down, but you definitely don't need to pick up the pace because you're running less.
Scale back cross-training by 10-15% as well.

Week 2:

Cut mileage by another 10-20%, running around 65-75% of your peak weekly mileage.
Your long run should be about half of your peak long run.
Strength training and cross-training should be cut to 50%.

Race Week:

This is when the "taper crazies" tend to peak. Trust your training and resist the urge to test your fitness.

Cut out all strength training and cross-training.
Resist the urge to eat less. Yes, you're working out less, but you don't need to eat less, as that can hurt your race day performance.
Focus on staying calm and confident—your fitness is there, and pushing yourself now will only backfire.

Remember: Taper Is Personal

There’s no one-size-fits-all approach to tapering. It takes time and experience to figure out what works best for you. The key is to listen to your body and give it the rest it needs before your race.

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