The Taper: Where Races Are Made or Lost

The taper is one of the most misunderstood parts of race prep, especially in newer runners. I It’s the window where many good races are secured — and where just as many are lost.

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For many runners, the word “taper” sounds like an invitation to back off completely, put the feet up, and wait for race day to arrive. But that is not what your body needs. A taper shouldn’t just be about cutting back volume. It should be about keeping your rhythm, protecting your confidence, and arriving on the start line feeling sharp rather than sluggish.

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Here’s the thing most people don’t realise: too long of a taper can actually do more harm than good. After weeks of consistent training and building fitness, a long wind-down can leave you flat by the time race day comes around. Instead of feeling rested and ready, you can end up heavy-legged, restless, and questioning your fitness — wondering why the spark just doesn’t feel like it’s there.

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So, what does a good taper look like? Like most things, context matters. If you’re managing an injury, illness, or specific life circumstances that cause extra stress, don’t follow generic tips; and instead create a taper plan that caters to what you need. But generally, for a healthy uninjured runner doing a marathon, two to three weeks is plenty of time. For a half marathon or shorter race, 7 to 10 days usually does the job. In either case, the idea is not to stop training, but to fine-tune it. You’re still running — just with less volume and more intention.

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Reduce the intensity but keep the routine. You don’t want your body forgetting what it feels like to run strong, but you do want to take just enough pressure off so that all the fitness you’ve built has time to soak in. If you can find the balance between doing enough and not doing too much — that's where the magic happens.

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So yes, taper — but don’t overdo it. You’re not backing away from the race. You’re stepping into it fully prepared, with all the work you’ve done behind you, feeling fresh and ready to enjoy your race.

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Tips for a Smart Taper

• Running: Reduce your total volume but keep some faster running in there. For example, shorter intervals or strides at race pace to remind your body how it feels.
  
  

• Strength training: Scale it back. Keep the movement patterns but reduce the weight and volume. Focus on mobility, activation, and moving well.
  
  

• Cross-training: If you normally cycle, swim, or row, keep it light and easy — and nothing leaves you sore.
  
  

• Sleep: Prioritise it. The recovery from sleep will do more for your race than any last-minute hard session.
  
  

• Nutrition: Eat the way you have been eating, with a slight uptick in carbs during the final days if you’re running a longer race. Don’t make drastic changes now.
  
  

• Mindset: Use the extra time and energy to visualise your race. Walk yourself through the course, your pacing strategy, and how you’ll handle the tough moments.

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About InnerFight

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