After making it through the peak weeks of training, it’s always a relief to reach the taper! While some people love the taper, others find that it is a stressful period of time leading up to their race. Sometimes runners experience phantom pains. We often question if we did enough in our training. And there are plenty of mistakes that could be made during the taper that have the potential to derail training. So let’s talk about some taper tips to get you ready to run a strong race!
Taper Tips To Get You Ready To Run a Strong Race
Here are some of my tips for tapering. However, what works for me may not work for you, and its important to find out what you need to do to have your best race.
Reduce your mileage, but still include some intensity during the taper
The main point of the taper is to let your body recover enough so that you can race well. However, you don’t want to cut back so much that you feel flat the day of the race. You will still want to keep doing some race-specific workouts, with your last big one taking place about 10 days before the race. You may even include some strides during race week. Don’t add in any extra cross-training workouts that you haven’t already been doing either. You will want to reduce your cross-training as well, and in most case skip it completely during race week.
If you are looking for more detailed information about how to schedule your taper, check out Laura’s post on How to Taper for a Marathon.
Stay Hydrated
During the entire training cycle it’s important to stay hydrated, but you may want to focus on this more in the days leading up to your race. Some runners also like to stop drinking alcohol for a few days to a week before a big race. Since alcohol dehydrates you, it’s easier to stay hydrated if you’re not drinking. But if you don’t notice a difference and it helps you relax, that’s ok too! Just make sure you are drinking plenty of water and not going overboard.
Get Enough Sleep
As your workouts get shorter you may have more time to sleep during the week or two before your race. It can be really helpful to focus on getting enough sleep starting a week before your race. This way, if you don’t sleep well the night before your race it’s not as big of a problem as it would be if you were already tired.
Focus on Nutrition During the Taper
I am not a dietician so I am not going to give specific advice on nutrition. However, remember that you need enough carbs to run well. Carbo-loading just the night before your race probably won’t do you any favors and may give you a stomach ache if you’re not used to eating that way. What I’ve found works best is increasing carb intake for a few days before a race in small amounts. And remember, just because you are running less during the taper does’t mean you should necessarily eat less.
You may also like: 3 Day Menu of Easy Carb Loading Meals for Marathoners
Stay Physically Prepared
Not only should you cut back on running and other exercises, but it can also help to focus on mobility. This can include foam rolling, dynamic stretching, or even yoga if that is part of your routine. Even though you are working out less it’s still important to keep your body moving well.
Stay Mentally Prepared
Think about your goals for race day. Picture yourself starting the run, struggling through that big hill, and crossing the finish line. Maybe figure out how to overcome problems you faced in past races. Come up with a pacing strategy. Write down your goals and thoughts if that helps you. You can also work on positive thinking and picture yourself running your race.
Plan Out Race Day Logistics
Make sure you are ready for packet pick-up or the expo. If someone else is picking up your bib, make sure they have what they need to do that (sometimes a letter or copy of your ID). If you are traveling on race morning, do you know what time you need to leave and how to get there? Where to park? Or if you are staying at a hotel, do you know how far it is from the start line? Check the weather…but try not to freak out too much about it! Plan your race outfit. Create your race day playlist if you will be running with music. Get excited!
You may also want to check out Deborah’s post on How to Create Your Race Day Plan!
The taper should be an exciting time when you get to relax a bit and prepare for your big race. Try not to stress over the little things, enjoy the down time, and focus on what’s next- your race!
Check out these Marathon race day tips for your first marathon!
You may also like:
Top 7 Racing Mistakes To Avoid As You Return to Running Races
5 Ways to Mentally Prepare for a Race
Have your taper tips changed over the years?
What other taper tips would you add to this list?
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, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I always have a lot of nerves and self doubt during the taper so staying calm and positive is a big one for me. I don’t like doing too much visualizing because I think it makes me more nervous! Remembering all the training I’ve done is helpful though. During the last week and a half I usually feel a mixture of anxious and sluggish since I’m not running as much. It’s almost here!
Visualizing can be challenging and bring up anxious feelings for sure. I also find that it makes me more nervous, but I find that when I think about how hard the race will be and I experience the feelings as I am picturing it, it helps to to prepare for how I will persevere through race day. I also like to picture how it will feel to finish up the last mile!
i think that’s a good thing, yes? gets us pumped for the race. haha well sluggish maybe not. But that’s also a good sign.. rest rest then BAM! race. Happy taper friends
I think feeling sluggish is normal…we don’t want to waste all our good runs the week before the race, right?!
These are great tips! I am getting excited and expecting the nervousness to come soon! I think you will be fine without music. There is a lot of entertainment along the course in Philly. I really hope we see each other!
That is true! We will have to get in touch as the race gets closer and figure out how to meet up! I’ll be running with my phone so I can email you my number and we can text at the end of the race or something. Or maybe meet up at the expo? I’ll probably be going around 3-4 because my train gets in at like 1:30.
I love looking back at all of my old posts (when I have time). Sometimes I find my mindset has changed and so often I find myself writing the same words which freaks me out lol…. I adjust my taper week sometimes, according to what the race is and how I am feeling. I am all about hydrating extra and eating extra bananas and sweet potatoes but learned last month that soup and a sandwich worked wonders for the Runner’s World races which was not something I typically ate for dinner prior to a race.
I am much more likely to try different foods when its a shorter race. And most of the time whatever I eat doesn’t bother me. It actually seems really random so its hard to tell what the best pre-run foods really are. So I just stick with what has worked the best during this training.
Great tips! I don’t know how you run without music though. I’m not sure I could do it. I’m iPhone dependent at this point hahaha.
I used to be like that too! Now I don’t even notice that I’m not listening to music while I am running. Its more thinking about it beforehand that makes me nervous.
Great list – I think that one of the biggest ones is the mental game … very important to keep yourself out of your own head, it is so easy to get the ‘taper crazies’ and doubt everything and end up being stupid as a result. I like to think that there is nothing additional you can do in terms of training, etc to boost things right before a marathon … but there are plenty of ways to screw things up. 🙂
Very good point! I know that there is nothing I can do to train more at this point, so I’m just getting a few more runs in just to keep my legs loose and trying to focus on all the other stuff..and stay positive, of course!
I’ve had fun going back to some of my old posts. It is crazy to think I”ve been blogging for almost a year! And the struggle for the right balance during taper will always be real, but you have hit on some great points!
I actually thought you had been blogging for longer than that! Sometimes I cringe when I look back at my old posts and other times I feel like they could have been written last week.
Great list!
Have you tried listening to podcasts when you run? You should check it out!
I think it’s way awesome you don’t run w music anymore!
I remember trying that once last winter and it must not have been a good one because I remember not really paying attention to it! ha! I will need to try to find some good ones and give it another try once the marathon is over!
I look back on my old playlists but my tapering remains the same for long runs. It’s fun to see how my playlists evolve but I keep staples on all of them, great to run to.
I used to do the same thing with my playlists! There were certain songs that would always motivate me so that went on every single playlist I made.
I don’t race with music… and if you’ve run 22 without, you’ll definitely be fine! There are so many other great distractions out on the course- the other runners, the scenery, the spectators… you can soak it all in and pay more attention to your body’s messages without music. Excited for you!!
That’s what I have learned! I don’t even think I will miss it. I remember when I used to run with music I wasn’t even “listening” to it most of the time, it was just there.
I totally picture myself running the race! I think picturing the hard parts – a big hill, anything after mile 20 (or 16 in my last race) – helps a ton. Good advice!
It definitely makes me more nervous to picture those tough parts, but it also prepares me for pushing through them!
I try and do as little as possibly physically while tapering, lol. Have you seen the R8 Roller? I ditched my foam roller for that thing, it is amazing.
I am planning to put it on my Christmas list!! But it looks like its out of stock in a few places, so I will need to do some searching.
No playlist?? Wow! I don’t think I could run if I didn’t have one. Well maybe if I was running with someone. I ran halfway w a friend during MCM but as soon as she left me I had to stop and put my music on.
Ive actually really been enjoying running with no music, for the most part! It keeps me more in tune with my body and the run/race I am in. But I know for most people it is really difficult to run without music!
These are great! It’s funny how you change your thoughts on certain things from one year to the next-I like comparing stuff like that, too. Visualization is huge for me too! I need to picture the race and see myself strong while running it!
Eeek-a week!!!:):)
I’ve been doing a lot of visualization lately and its kind of scary but it a good way, I think! Comparing our progress is so important, I think.
I’m so excited for your race- and these are great tips!
Thanks! I’m starting to get excited too:)
This post comes at a great time for me, Lisa!
I’m doing the Jungfrau Marathon on Saturday. I’m a little nervous about it because my last proper long run is many weeks ago. But who knows, maybe the extra-long tapering time will pay off? We will see!
It could help! I am sure you will do great- good luck!
After 51 halfs I’m getting more lax. Still get nervous and don’t sleep the night before.
All great tips. Thanks for the reminders.
Wow, 51 halfs! Its been so long since I’ve gone an in person race that I’m sure I will be nervous when I do one again.
Well, I love the taper! I feel like I’ve earned the laid-back intensity and mileage in the months prior, so I have ZERO guilt in taking it easy leading up to race day. I do get random phantom aches and pains, though….those always freak me out!
I usually embrace the taper too! Sometimes there is some doubt that creeps in, but in general I’m ok with backing off and taking it easier until race day.
staying hydrated is key especially when it is still so warm out. I do often feel little twinges of things that I worry are injuries but that comes along with the ride I guess. Nice tips!
Yes I start to question every little twinge I feel during that time leading up to the race!
I can’t speak to marathon specifically, haven’t never run one.
Good point on not just carb loading the night before!
I would add trust your training. Go over what worked in training, what didn’t, and just realize how much hard work you’ve already done — the race is the cherry on top!
Thats a really good point! You can’t change how the training went but you can try to focus on the positives.
I usually don’t mind the taper too much. It can be good to have a non-physical activity (like a book) to keep you occupied. Other than that, everything you mentioned- staying mentally and physically prepared, hydrating well, etc. are all great tips. Trust your training!
Exactly! I never really find that I get bored during the taper. I guess I fill up my time by catching up on sleep or doing the things I put off during the high mileage part of training!
I have come to the point in my running life where I love the taper! I enjoy running less and I can feel my body recover.
I feel that way too! Right now I can’t wait for the taper!
Taper is always a difficult thing. It’s so important, but so hard, and I think a lot of runners struggle. This is a great rundown (ha ha! see what I did there), so thank you!
Haha love it! Yes, it can be really challenging. I think its best to have a plan and stick with it!
Nutrition is so important! It definitely is not the time to start restricting food. I do pay close attention both eating enough and avoiding foods that can trigger GI issues for me (like dairy and cruciferous vegetables) during the taper.