Running Smarter vol. 8
Taper Time: Trusting the Process
Tapering is that stretch in the final days or weeks before race day when mileage gradually drops and performance subsequently improves.
The rate at which volume decreases depends on the event you’re training for. Generally, the longer the event, the longer the taper.
But there’s more complexity to the taper phase than simply reducing mileage. This period is incredibly calculated and should be tailored to the individual’s history and recent training.
For most runners, a simultaneous increase in intensity is also important to keep them from feeling flat or excessively fatigued as volume comes down.
Here’s what’s actually happening during taper:
Reduced training load → increased recovery.
Cutting volume gives your body time to repair, adapt, and absorb all those hard weeks of training. Muscles, tissues, and glycogen stores get a chance to fully recuperate so you can line up without leftover fatigue.
Fitness is locked in.
You’re not gaining fitness during taper but you ARE sharpening it. The important “work” is already in the bank, but you don’t want to take your foot completely off the gas, not yet.
Energy levels rise.
As fatigue fades, your legs will start to feel fresher, and mentally you’ll be able to tap into more energy. It’s important to be mindful of saving the best for race day.
Mental prep matters.
It’s normal to feel antsy or doubt your fitness during the taper phase. Many runners struggle with the drop in mileage. Educating yourself on the purpose of taper—or talking with a trusted coach—can help ease those feelings.
At Filla Endurance, we design tapers to set you up for your best on race day. Email coachlaura@fillaendurance.com to learn more about customizing your taper approach with the help of a personal running coach.