One of the most important, but often overlooked, components of training for a goal race is the taper.  The hard work has been accomplished and all that remains is to rest and sharpen up. Confidently easing off the gas pedal and arriving prepared, yet rested at the starting line is a crucial component to racing success.  Here are a few things to consider when race day is in sight, but still a couple weeks away.

You don’t have to push hard all the way up to race day in order to preserve your hard-earned fitness.

Just as it is important to heed the scheduled call for recovery days in your regular training, the last 2-3 weeks of a half or full marathon training cycle is a singular opportunity to allow your body to be as rested as possible before going to the well on the big day.   While there have likely been times where you have had to push yourself to finish the last few miles of a long run or get out of bed when a hard session is on the schedule, enjoy the reduction of miles over these last couple weeks. Remind yourself that you have the physical ability to go farther and the mental confidence from those workouts that will carry you through on race day.

The last few weeks are a great opportunity to focus on healthy living as you prep for your race.

If it is difficult to keep your sleep habits as intended for months at a time. This is an opportunity to get maximum impact from a few weeks of slightly increased sleep.  Likewise, you can make a difference with a few weeks of healthier eating habits.

Many of us have too many obligations and commitments to live a daily life with the healthy habits we’d hope for, but ideally we can all get on board for a few weeks for the final push to race day.  Maximize the rest you are getting from shorter workouts with an extra half hour of sleep per night and increased hydration with healthy food choices.  This allows arrival on race day without the need to cram hydration and nutrition concerns into a short 1-2 day period.

Keep your body in the training rhythm to which you are accustomed.

Tapering doesn’t mean change everything. What it does allow you to do is keep your body and mind focused while requiring less strain and allowing for more recovery.  Your training schedule will follow a similar pattern with slightly easier tasks.   Continue to take your workouts as seriously and resist the urge to over schedule your life now that you may have a bit more time to play with than in the last few months.  For example, continue to allow time for the stretching you were so diligent about when the workouts were really tough, instead of dashing off to another engagement now that the workout wasn’t as taxing.

As your body will require less fueling to accomplish these workouts, the temptation may be to continue eating as though your long runs are still at maximum length.  Consider your current fuel needs and adjust accordingly to allow yourself to maintain the spring in your step you are trying to gain by backing off the volume.

Use the taper to make final race day plans

The taper is a great time to break in the fresh pair of shoes you plan to use on race day.  This will allow you to make sure you are past any risk of blisters or other problems, but won’t put that much wear on the shoes before you need them to really go to work.  Similarly, consider your race day attire, pre-race food consumption, and mid race fueling.  While your workouts are a bit easier, you can experiment a bit more to ensure every aspect of race weekend is practiced and proven.

Don’t worry if you feel “flat” during your taper

Feeling a bit sluggish even while you are doing easier workouts can be a function of many things, but is quite common with recreational or pro runners alike.  If you continue the good habits already implemented, you can expect to feel the results of that work ~ 25% into race day (be careful not to take off and drop the pace drastically when this rush hits). Yes, your body is used to a different level of activity and that may leave you feeling a bit off.  This is why it is important to maintain a similar training rhythm so you maintain familiarity and consistency. Once the gun goes off, your months of training won’t betray you! 

Updated by Cally Macumber