Tapering your training leading up to a race is what many runners look forward to. But when it arrives, it can feel unnerving. We’ve gotten into the rhythm of the long run routine, speed workouts, and strength training. Suddenly doing less may seem strange. And for some of us, it comes with increased race anxiety.
But tapering is necessary to perform our best on race day. And while reducing mileage is part of it, other critical factors include sleep, nutrition, and mindset. When we prioritize all aspects of a taper, we’re more likely to reach race day feeling strong, calm, and ready.
Below, seven Team RunRun running coaches share the aspects of a training taper that runners commonly overlook, and taper tips to incorporate before your next race.
Taper weeks are for both body and mind.
A commonly overlooked aspect of race tapering is the mindset shift that occurs when an athlete transitions from a structured training routine to a period of reduced activity. Preparing for a race requires a significant time commitment, and when training becomes part of an athlete’s daily routine, it’s not unusual for them to struggle mentally with the idea that tapering is not only necessary but beneficial for both body and mind. The taper period allows for healing of minor injuries, replenishment of glycogen stores, and recovery of the skeletal and muscular systems in preparation for race day.
As a coach, I create space for my athletes to openly share any fears or frustrations they may have during the taper. It’s important to help them focus on the positives tapering provides, both physically and mentally. When assigning workouts during this time, I aim to keep athletes moving, but at a lower intensity and reduced volume to avoid fatigue while still maintaining routine. I often remind them that tapering is also an opportunity to reconnect with parts of life that may have been put on hold during intense training, whether that’s spending more time with family, prioritizing rest, or simply enjoying the mental break before race day.
Tanner Amrhien, ISSA Certified Running Coach, UESCA Endurance Sports Nutrition Coach
1-3 years coaching experience
Team RunRun Coaching Profile
@tanneramrhien | Find Tanner on Strava
Nutrition is just as important during taper as it is in peak mileage.
You’re at the point in the training where you’re hungry from the peak weeks but running less. It’s important to get the proper nutrition for recovery and fueling in the final few weeks, and also set yourself up for a successful carb load. Having a plan going into not only the peak weeks but also taper is key to making sure your body is ready to perform on race day.
Work with your coach to develop a good plan. With the extra time you have available during taper, it’s a great chance to focus on nutrition and reduce some of the taper anxiety.
Cody Cranor, RRCA Certified Coach
1-3 years coaching experience
Team RunRun Coaching Profile | Wild Buffalo Running
@Codyruns_wbr
Don’t underestimate the importance of sleep.
When it comes to tapering, one of the biggest issues I have seen in the athletes I have coached is proper rest. Increased anxiety before race day can cause restlessness and affect sleep quality.
Proper rest during tapering is highly important. Having a consistent, balanced sleep schedule two weeks before your race can help in glycogen storage, your hormonal balances, and really help reduce anxiety.
I can’t express how important sleep is. I have really suffered during a few races due to a lack of sleep. Sleep really can change your running performance before a race.
Noah Stockton, M.S. in Kinesiology/Sports Management
4-6 years coaching experience
Team RunRun Coaching Profile | Stockton Running
Adjust race-intensity workouts based on your experience level.
A commonly overlooked part of tapering is how to handle race-intensity workouts. For my first-time marathoners, I often pull back both volume and intensity earlier, about four weeks out, so their bodies have more time to absorb the training. For my more experienced or podium-focused athletes, I keep race-specific efforts in the mix until four or five days before the race, while reducing only overall volume. This keeps their legs sharp and confidence high.
The practice is simple: Adjust the intensity of taper workouts to the athlete’s experience level so they feel prepared, not depleted, on the starting line.
Gustavo Román Jr, B.S. in Sports Conditioning, minors in Coaching and Psychology; RRCA Certified Coach
4-6 years coaching experience
Team RunRun Coaching Profile | Tavo Coaching
@gustavoromanjr | @tavocoaching
Your body still needs fuel as it works to recover.
As your volume decreases, you may not feel as hungry, and it can become easy to naturally eat less. While it’s important to listen to hunger cues, it’s also so important to acknowledge the role protein, carbs, and fat all play in recovering after you’ve had a high chronic workload.
To help make the process easier and a bit less mentally taxing, I work with my athletes to pick three go-to easy snacks they can have during taper that don’t require much preparation or cooking. And I always have registered dietitian info handy to pass along for folks who want more help, since I’m not a professional myself in that field!
Martina Nadeau, RRCA Certified Coach
1-3 years coaching experience
Team RunRun Coaching Profile
Incorporate a mental rehearsal to prepare for race day.
One of the most overlooked keys to a successful taper isn’t physical — it’s mental rehearsal. Runners focus on mileage and rest, but few taper their minds. I have athletes rehearse the exact routines and race scenarios they’ll face, visualizing the start line nerves, the grind of mile 18, and the final push.
Why? Because it’s not just fatigue that breaks athletes. It’s being unprepared for how it feels. When you’ve already practiced your response to those moments, nothing surprises you.
Before race day, I ask athletes to spend five minutes daily on ‘mental tapering.’ Run through your cues, your plan, your why. By race morning, your legs will be rested and your mind razor-sharp.
Brant Stachel, World Athletics Level 5, Athletics Canada High Performance Coach
10+ years coaching experience
Team RunRun Coaching Profile | Fast and Free Coaching and Mental Performance
@fastandfreecoaching
Read more from Coach Brant on establishing a pre-race routine.
Use your taper as a time for fine-tuning.
Training does not stop at the taper. Many believe tapering is simply a time to rest. And while rest is essential, that’s not the whole picture. A proper taper still includes a few key workouts in those final weeks to keep the body sharp and the mind engaged.
I am transparent with my athletes about what tapering really means. We go over what to expect and how we approach running in the final days and weeks leading up to a race. It’s not about shutting down, it’s about fine-tuning.
Jonathan Gooch, UESCA Running Coach
1-3 years coaching experience
Team RunRun Coaching Profile