The taper is a really important part of training, allowing you to recover and prepare for your big race. There are a few things to focus on during the taper weeks to help you to be successful come race day. Here are some ideas to get you started.
I’ve written several other posts about the details of structuring the taper, including How to Taper for a Marathon Correctly to Achieve Your Race Goals and How to Successfully Taper for a Half-Marathon. This post has more general tips for the taper weeks, but if you are looking for more specifics about planning your mileage during the taper check out one of those posts.
5 Tips for the Taper Weeks
1. Check your shoes
Make sure you know which shoes you will race in. If they are getting to their end of their life, try not to put too many more miles on them before the race. You can alternate your race shoes with another new pair of shoes, but don’t wear the new shoes on race day unless they are broken in. I like to buys a new pair of shoes towards the middle of my training cycle and get in about 50-100 miles on them before race day.
2. Stay hydrated during the taper weeks
Now is the time to start making sure you are well hydrated, especially if it’s warm where you live. Drinking 5 gallons of water before the race won’t help you (and will just cause you to be going to the bathroom all the time) but if you are consistently hydrated for the week or two leading up to the race this will help you on race day.
3. Stick to the plan
Now is not the time to start adding in yoga or some other type of workout that you have never done before. Your plan has less mileage and less workouts for a reason- to allow your body to rest and recover. Try not to fill your extra time with other activities that will make you tired. Use it to rest or do some extra foam rolling.
4. Get enough rest during the taper weeks
Now that you have less mileage on your plan you can hopefully get some extra sleep that you may have been missing out on during training. Try not to do any unnecessary walking or anything else that could tire you out.
5. Work on your mental strategy
Now that you are only a few weeks out from race day, it’s time to really focus on the mental part of your race. What are you going to do when the race gets hard? How will you respond? Picture yourself overcoming challenges throughout the race and crossing the finish line proud and with a smile on your face. Make sure to use positive self-talk to stay positive while you’re running and come up with some mantras!
If you’re looking for some ideas about how to relax before your race, check out this post!
Do you like the taper weeks or is it hard for you to cut back on running?
What other taper week tips do you have?
You may also like:
How To Prepare to Train for a Race
What To Do The Week Before Your Race
Half-Marathon Training Tips for Beginners
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
It’s been so long since I’ve raced but I always embraced the taper. I know other runners hate it but by the end of a training cycle I was always so ready for some lower mileage weeks!
I am usually ready for the taper too! Or Im on the brink of injury and know I need a break!
Yes yes yes to all! GOOD LUCK ROB! Have fun in taper!
I know he is already liking the lower mileage!
Happy taper to your hubby! I hope he has a great race! Personally I enjoy tapering. If the race is really important, I may have a phantom niggle or two. The only thing I’d add is there’s a cutback in mileage but not necessarily in intensity. Shorter speedwork is still fair game.
Yep, and I think those workouts in the taper help to build some last minute confidence (if they go well!)
I have a hard time tapering because I always feel like I didn’t do enough during the training cycle so I try to make up for it but we all know that is a bad idea. Last marathon I had some things going on days prior that didn’t allow me to run so that was a good thing and it paid off race day!
I have come to learn that less in better in the taper! I think I would rather be slightly undertrained than burnt out or injured.
Sticking to my plan and working on my mental strategy are 2 things that really helped me last weekend. Excited for your husband to see his hard work pay off!
You really had a perfectly executed plan!
Great tips! I actually love the taper and I cant wait to enter my taper phase after my last long run on Saturday! I usually give my legs a little extra TLC – foam rolling, stretching, etc.
Staying hydrating is so important too!
The taper can feel so nice after a hard training cycle!
If training went well, I look forward to the taper. Good luck to Rob on the taper!
Same here! It’s nice to feel like you earned a break after all that hard work.
I think the toughest part of the taper is worrying that you didn’t do enough!
Agreed! I think that is such a common doubt that we all experience!
I’m in taper period, so this is helpful, although my last long run didn’t go as planned. I plan to do a lot more gentle movement and stretching!
You still had a solid training cycle, and even though your last long run didnt go as planned you still got in plenty of miles!
Cool for Rob that he’s getting so close but it must be hard for you to feel like you’re on the sidelines. 🙁 SUCKS. Make sure you gregariously drink and party it up while he sips on his Nuun. One thing I’d add about tapering is I try to stay away from too many rough veggies, and then I completely stay away from veggies for the few days leading up to the race.
I keep telling him how fun it will be to drink as much as I want. Thats the only think that will get me through spectating this race! And good point about the veggies. Im sure he will happily avoid them for a few days.
I can’t believe he’s already in taper! Time is flying.
These are all great tips.
We need to make plans to meet up!!
Yes, definitely! I am trying to figure out how I can see him in multiple places on the course. If you have any suggestions that would be really helpful!
The part that goes out to Lakewood and Rocky River is an out and back so you could see him a couple times there for sure. I’m not sure how easy it will be to course hop downtown, though, unless you’re on bike.
When do you get in town and where are you staying? I’ll be downtown on Friday night for the VIP reception, I’ll be there on Saturday for my 5K runners, and then I’ll be at the race on Sunday.
We are getting in Friday night and staying with Rob’s parents. They live I think about 20-30 minutes outside of downtown? We will be going to get his packet up Saturday and then just back for the race on Sunday.
I always welcome the taper with open arms. The lower mileage just feels right. Good luck to Rob!
It really is a nice feeling to taper after all that hard work!
I totally embrace taper!!!!! I treat is a “spa” experience, and it a reward for all the hard work that go me there. I also know it’s not a time to squeeze in one more long run that may have been skipped/missed earlier in the training…an extra run will not add any fitness to your well-being that late in the game and may lead to injury.
It can definitely feel like a reward after doing all that hard work!
Great tips! Being properly hydrated BEFORE the race is so important! And I’ve been thinking a lot about which running shoes to wear for my next race that’s about 3 weeks away now. Good luck to Rob!
The shoe decision is such a tough one! We started talking about Rob’s shoes last weekend and they are getting old but he can still run in them, so I told him to rotate them with a new pair so he can wear the broken in ones for the race.
Can you taper for a 10k? I did 5.25 on Sunday, and I’m not sure I want to push myself much further since it’s less than a mile to go to 6.2. I would like to do another 5-mile run just to get it in my legs, but now I have less than a month until my race 🙂
You can taper for a 10k, you don’t always have to, and alot of factors can influence how long of a taper you need. If you are doing longer and harder runs those should not be done within a week (or two) of the race. I think you have time if you do your 5 miler this weekend, and give yourself 2 weeks to recover before the race.
Great tips! I love the taper. I like to plan fun things during the taper period since I don’t run as much like brunch with friends, seeing a movie, an easy hike instead of a long run, etc. I find it helps to pass the time and is a great mental break.
I always feel like I somehow end up so busy during the taper! Probably because I save everything I didnt have time for during the peak weeks of training!
Thank you for this tips!! I often take taper for granted and get too excited about just running!
Its so easy for the that to happen!
I like the taper period. I am all about a little R & R! Hydration and sleep until the end!
Yes! Definitely important to rest up!
Lots of great tips! I feel all runners could benefit from your list not those raining for a full.
I agree, these can apply to other distances as well!
I don’t race but these certainly sound like good tips!
Great tips!! I remember the time I tapered for my first marathon and I was adding in Jillian’s dvds on my off days because I was so antsy to do more… big mistake! Thankfully it didn’t hurt me in the race, but I did get injured soon after race day and I think I was loading more on my legs race week than I should have been!
It’s such an easy mistake to make! After all that hard training it feels strange to back off and do less.
Great tips! Taper is hard for sure. I def like to stay hydrated.
Staying hydrated is so important but often overlooked until right before the race!
Great tips! Enjoy taper time!
Thanks!
Normally my race is out of town and I often do not get the sleep I need the night before a race but I do try and make a conscience effort to go to bed early leading up to the race weekend!
Thats tough when you are traveling for races! It can definitely help to get enough sleep on the other days that week.
I love the taper. Especially as I’ve gotten older I appreciate that time to rest before a big race and know that feeling that I’ll be ready to go by race day.
I think that taper weeks are hard for me because I use running as a daily mental check in. Cutting back on that makes me feel not so great, so I often do the bare minimum on taper weeks.