How to taper before a race

The physiology of the taper

Many runners dread the reduction in mileage that comes in the final three weeks before an event. After months of high volume, cutting back feels counterintuitive, almost like losing fitness. However, muscle biopsy studies show that glycogen stores, muscle strength, and aerobic enzymes reach their peak efficiency only after a prolonged period of rest. Red blood cell volume also increases during this phase, meaning your body becomes more efficient at transporting oxygen. “Tapering does not make you weak; it reveals your true strength,” says veteran coach Sarah Vance. The goal is to shed accumulated fatigue — while keeping your neuromuscular pathways sharp — so that you feel explosive on race day.

To achieve this balance, your training intensity should remain relatively high, while the volume drops. A common mistake during the road to trail transition is to cut out all speedwork entirely, which leads to heavy, sluggish legs on race morning. Instead of long, grinding sessions, replace your usual hard workouts with shorter, sharper intervals. For example, if you normally run six repetitions of one mile at threshold pace, reduce that to three repetitions of half a mile at the same intensity, with generous recovery intervals in between.

Reducing your weekly mileage

The taper should begin roughly three weeks out from your goal event. In the first week of the taper, reduce your total weekly volume by 20 to 25 percent. If you have been averaging 50 miles per week, you should aim for approximately 38 to 40 miles. Keep your normal schedule of running days, but shorten each run slightly. If you have been incorporating weekend double runs to build stamina, now is the time to eliminate the second run entirely and replace it with a full day of rest.

During the second week, drop your volume to 50 to 60 percent of your peak. This is when the phenomenon known as taper tantrums often begins… you might feel phantom aches, mild joint stiffness, or a sudden sense of lethargy. This is a normal response as your body finally shifts its resources from constant repair to deep recovery. Keep your runs short, perhaps four to six miles at most, with a few 30-second strides at the end of two sessions to maintain leg turnover.

Gear and technical adjustments

The final week is about preservation and mental preparation. Your running volume should drop to 25 to 30 percent of your peak, consisting of just a few very short, easy jogs. This is not the time to test new gear or alter your stride. If your event requires specific equipment, spend some time practicing with it in a low-stress environment. For instance, you might practice deploying and packing your folding running poles while walking in your backyard, rather than trying to figure out the locking mechanism on a steep, crowded singletrack.

Use your newfound free time to review your race-day checklist to ensure you have packed your safety gear, nutrition, and extra layers. Laying out your gear several days in advance helps calm the nervous system and prevents last-minute panicking. Ensure your footwear is clean and free of embedded gravel, but do not buy a brand-new pair of shoes this close to the race. You want gear that is thoroughly broken in and familiar to your feet.

Nutrition and mental focus

As your activity level decreases, your caloric needs will naturally drop, but you do not need to starve yourself. Maintain a balanced diet rich in complex carbohydrates to fully replenish your muscle glycogen stores. There is no need to aggressively carbo-load by eating massive plates of pasta the night before; instead, focus on consistent, moderate carbohydrate intake throughout the final three days. Hydrate well, but do not overconsume water, which can deplete your sodium levels.

Mentally, prepare for the discomfort that will inevitably arise during the race. Tapering ensures your body is physically ready, but your mind must be equally sharp. Visualise the course profile, plan your pacing strategy for the opening miles, and accept that there will be low points. By arriving at the starting line fully rested, you give yourself the physical and mental margin needed to navigate those challenges successfully.