Master the Art of Tapering: How to Peak for Race Day Without Burning Out

Ever found yourself wondering if you're doing enough—or maybe too much—in the final days before a race? As race day approaches, many runners struggle with finding the right balance between training and resting. The answer to this dilemma lies in a well-planned taper.

You may have heard the word taper from a friend, on Instagram, or even Strava and wondered what the bloody hell it is.

'Taper Run' you often see a runner title their Strava run in the lead up to a race or event.

Tapering is a crucial yet often misunderstood part of race preparation. It involves strategically reducing your training volume in the weeks leading up to an event, allowing your body to recover fully while maintaining your fitness. Done right, it can be the difference between hitting a new personal best and burning out mid-race.

Whether you actually think you've done enough, too much, or not enough, plays a crucial role in your race-day performance.

That's where having a clear plan comes into play and gives you confidence that you've done all the right things.

In this article, we’ll jump into the art and science of tapering. You’ll learn what tapering really means, how it benefits your performance, and most importantly, how to taper effectively for your next race.

Let’s explore how to fine-tune your training and ensure you’re ready to peak on race day without pushing too hard.

The Science 

The science behind tapering is all about allowing your body to recover from weeks (or months) of intense training while maintaining peak fitness. When you reduce your training load, your muscles have time to repair micro-damage caused by long runs and hard workouts. This process helps rebuild strength and increases muscle power, which is crucial for race day performance.

Tapering also helps reduce accumulated fatigue. By cutting back on your distance and intensity, your body restores its energy reserves—specifically glycogen levels in your muscles—which are key to sustaining endurance. Alongside physical recovery, tapering enhances mental clarity. The extra rest allows your brain to reset, sharpening your focus and boosting your confidence as the race approaches.

Numerous studies have highlighted the benefits of tapering for endurance athletes. Research shows that tapering can boost race performance by 2–6%, depending on the individual and race distance.

I can guarantee you, if you're running a marathon and you're at the 35km mark, you'll wish you had that extra 6% of performance! The small things add up quickly in endurance events.

Athletes who taper correctly experience improvements in VO2 max (a key measure of aerobic fitness) and increased time to exhaustion. The right tapering strategy not only optimises physical readiness but also fine-tunes mental preparedness, giving you a competitive edge.

Ultimately, tapering isn't about doing less; it's about preparing your body to do more—by giving it the time it needs to recover and perform at its peak.

How Long Should You Taper For?

The length of your taper largely depends on the race distance you're preparing for. For longer events like marathons, a taper should last around two to three weeks, whereas for shorter races like 10Ks, one to two weeks is typically sufficient. The goal is to give your body enough time to recover while avoiding the loss of fitness you've worked hard to build.

Tapering is not exclusive to running. You see it across the board in many different disciplines and sports.

For example, in a sport like football where they play week to week, they often incorporate a 'micro-taper'. After the weekend game, they will recover for a day or two, have their big main training on say Wednesday, then taper for just two days before their next game.

During the taper, you'll gradually reduce your weekly distances, cutting back by about 20-30% each week. However, it's important not to eliminate intensity entirely. Maintaining key workouts like intervals, strides, or race-pace efforts will help keep your legs sharp without overloading them. For example, if you're preparing for a marathon, you might still include shorter tempo runs or strides, but your long runs will significantly reduce in distance.

In a 10K taper, you'll also maintain some speedwork, but with shorter, less intense sessions. The idea is to lower fatigue while keeping your muscles engaged and primed for race day. A well-balanced taper ensures you arrive at the start line feeling fresh, energised, and ready to hit your peak performance.

The last thing you want is to be standing there at the start line and thinking to yourself 'geez, my legs are still a little bit heavy from that last session'.

Common Tapering Mistakes

Overdoing or Underdoing It: One of the biggest mistakes runners make during tapering is overtraining, fearing that cutting back will lead to a loss of fitness.
However, pushing too hard can lead to fatigue and even injury before race day.

On the flip side, tapering too much can leave you feeling sluggish or underprepared. The key is finding a balance where you reduce volume but maintain intensity with short, controlled workouts.

You'll get better at this as you go and become more experienced with tapering. Understanding your body is crucial and that knowledge develops over time.

Mental Struggles: Tapering often leads to anxiety, with many runners feeling restless and worried they aren't doing enough. This "taper madness" is common but manageable. Focus on the bigger picture - trust the training you’ve done, remind yourself of tapering’s proven benefits, and keep your mind busy with light cross-training or meditation. Staying mentally positive is crucial during this phase.

You'll see a bunch of 'runfluencers' on Instagram and TikTok claiming to be going 'mad' during a taper, or become 'moody'. It's mildly funny, but don't get caught up in the clickbait. Have faith in your own preparation and understand that you're doing everything right.

Creating Your Perfect Taper Plan

Customising for Race Distance: Tailor your taper based on race distance. For a marathon, tapering should last 2-3 weeks with a significant reduction in long runs. For a 5K, a one-week taper is often plenty, maintaining short, sharp workouts.

Nutrition & Sleep: Focus on recovery by eating nutrient-dense foods, staying hydrated, and prioritising sleep. Proper nutrition refuels your energy stores, and sleep aids in muscle recovery and mental sharpness.

Remember, proper hydration starts weeks before your race, not the day before.

Incorporating a proper taper into your race preparation can make a significant difference on race day. By reducing your training volume while maintaining key workouts, you allow your body to recover, rebuild, and recharge for peak performance. Remember, tapering is as much about mental preparation as it is about physical recovery. Trust your training, stay focused, and resist the temptation to overdo it in the final weeks.

A well-structured taper, combined with proper nutrition, hydration, and rest, ensures you’ll arrive at the start line feeling fresh, energised, and ready to perform at your best. It's also a great time to take a moment to reflect on all of the great training you've done. Scroll through your training diary or Strava workouts and reflect on each session. You've done the hard work.

So, embrace the taper, give your body the rest it needs, and get ready to achieve your race-day goals.