The role of tapering

Tapering is the deliberate reduction of training volume in the final weeks before a race. It’s designed to help the body absorb the training load, recover from fatigue, and show up prepared. This is most common in marathon and ultra-distance training blocks.

Research shows that tapering improves performance. A 2006 study in the Journal of Strength and Conditioning Research found that runners who cut their mileage in half two weeks before race day performed better than those who maintained full volume.

What stays, what changes

Intensity should stay in the schedule. Workouts should still include race-pace running or short efforts. Volume drops, but not effort. A 2011 study in the Journal of Science and Medicine in Sport showed that reducing intensity along with volume was less effective.

A typical taper begins two to three weeks out. Weekly mileage decreases by 20 to 50 percent. Shorter runs replace long ones. The structure of training stays the same, but everything gets smaller.

Diet and hydration should remain consistent. Some runners reduce food intake when they run less, but the body needs nutrients to rebuild. Glycogen stores, blood plasma volume, and muscle repair all benefit from maintaining normal intake.

Mentally, the taper can be hard. Resting often feels wrong. It can trigger doubt or impatience. Some runners add extra runs to calm nerves. That backfires. Training is already done. The taper is when it settles in.

There’s no single taper strategy that works for everyone. Some runners feel sluggish with long tapers. Others need extra rest. Past experiences, current fatigue, and confidence all factor in.

A smart taper respects the work that’s already been done. It doesn’t try to add more. It cuts volume, keeps effort, and removes friction. That’s what shows up on race day.