What is Tapering in Running?

If you’ve ever trained for a marathon or half marathon, you’ve probably heard about the
taper. It’s a crucial phase of training that takes place in the final weeks before race day.
But what exactly does tapering mean, and why is it so important?

Tapering Meaning

Tapering is the process of gradually reducing your training volume in the weeks
leading up to a race. The goal is to let your body recover from hard training while maintaining fitness,
so you arrive at the start line fresh and ready to perform your best.

Why Do Runners Taper?

• Recover from training: After months of high mileage, tapering gives your muscles,
  joints, and nervous system time to heal.
• Build energy reserves: Reduced training helps your body restore glycogen, which is
  essential for endurance events.
• Sharpen mentally: Less fatigue means better focus and reduced burnout before race day.

How Long Should a Taper Last?

A typical marathon taper lasts 2–3 weeks, while a half marathon taper can be 1–2 weeks.
The exact length depends on your training plan and experience level.

What Does Tapering Look Like?

During a taper, runners gradually cut their weekly mileage by 20–50% compared to peak training.
Intensity (speed workouts, intervals) may remain in small doses to keep the legs sharp, but
long runs and overall volume are reduced.

Common Mistakes in Tapering

• Cutting too much: Completely stopping running can make you feel flat on race day.
• Not cutting enough: If you keep training at peak volume, you’ll arrive tired and risk injury.
• Overthinking: Many runners feel restless during taper — trust the process!

Tapering and Shakeout Runs

Tapering doesn’t mean zero running. Many runners include a light
shakeout run the day before their race to keep their legs loose
without adding fatigue.

FAQs

Do all races require tapering?
Short races (5K or 10K) often don’t need a long taper — just a few easier days before the event.

How much mileage should I cut?
Most plans suggest reducing total mileage by 20–40% per week during the taper.

Why do I feel “heavy” during taper?
It’s normal to feel sluggish when reducing mileage. Your body is repairing and storing energy —
you’ll feel sharp on race day.

🏃 Preparing for a big race? Keep track of your race results with
RunningLog.