Tapering is one of the most important parts of any marathon training plan, but in many cases, it’s also one of the hardest to implement. Ever heard of the taper tantrums? They can feel real if you get a little antsy during this period when you’re running less and therefore, feeling restless.

…reducing mileage is important not only to allow for full recovery before your race…

Some runners often fear cutting back on training during the marathon taper because they believe too much rest will undo all their progress right before their big race. The truth is, though, that reducing mileage is important not only to allow for full recovery before your race but also to allow you to reach peak performance.

To help you make the most of your marathon taper, here’s everything to know about this part of your training, including the benefits and how to make the most of your time.

How Long Should Taper Before a Marathon?
Most marathon plans include a three-week taper, meaning you will run less and recover more during the final 21 days between your last long run and the start of the marathon. If you skip the taper, you might miss the opportunity to tap into your true potential for race day, setting yourself up for unwanted injuries or delayed post-race recovery.

The Benefits of the Marathon Taper
“So many runners train hard right up to the day of the marathon because they’re desperately afraid of losing fitness if they don’t,” says Patti Finke, a certified run coach. “What they don’t realise is that in those last few weeks, it’s the rest more than the work that makes you strong. And you don’t lose fitness in three weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn’t change at all.”

Giving your body time to recover before race day not only means your legs will feel fresher but also stronger, which could pay off in better performance.

Research backs this up. A study published in Frontiers in Sports and Active Living in 2021 reported that strict tapers, which progressively decrease training in the weeks leading up to race day, are distinctly effective. The researchers analysed the training plans of more than 158000 recreational marathon runners and found an association between a strict taper of up to three weeks long and better performance. Specifically, it could save about five minutes on average finish times, compared to a minimal, relaxed taper.

How to Fuel During the Marathon Taper
You might think that because you’re running less, you should eat less, too. But that’s not the case. Continue eating carbs to get ready for race day, but also make sure you’re eating enough protein.

Protein helps “to aid in the repair and recovery of muscle tissue damaged during the high-mileage phase of marathon training,” Alan Tichenal, PhD, a retired sports nutrition professor at the University of Hawaii and marathon runner, tells Runner’s World. Shoot for 75 to 100 grams of protein per day. If you don’t eat meat, fill up on protein from eggs, beans, dairy, and soy products.

To strengthen your immune defences and possibly prevent a cold or flu, load up on vitamin C. Kiwis, orange juice, red bell peppers, broccoli, and strawberries are the most potent food sources.

How to Taper Before a Marathon
The following plan explains how to modify your running and eating in the three crucial weeks before your race.

Three Weeks Before Your Marathon

• Tapering starts gradually after your last 32km run, easing mileage without a sudden drop.
• Weekly mileage decreases by 20 per cent while maintaining structure, with no hills or speed work.
• Long runs are shortened to 18 to 21km, and most runs are done one and a half to two minutes slower than goal pace.

The first tapering week begins the day after your last long run of approximately 32km, three weeks before the marathon. The taper starts gradually, because this training still “counts,” and a dramatic drop in workload isn’t necessary yet.

The week before you start your taper should be your highest-mileage week. This week, stick with the same basic running schedule you’ve been following, just decrease your total mileage from last week by at least 20 per cent. You should also avoid running extremely hilly courses, hill repetitions, or speed workouts, which can cause the kind of muscle tissue damage you want to minimise during your taper.

Your shorter weekday runs shouldn’t be much different from last week’s, but shave a kilometre or two off your longer midweek runs. Generally, weekday training should consist of one medium to long run of 12 to 16km, one marathon-pace run of six to 10km, one non-running day, and two runs of five to eight kilometres.

Your weekend long run in the first week of your taper (two weeks before the marathon) should be an 18 to 21km at the same pace, not faster than the previous week’s 32km.

Except for your marathon-goal-pace run, all running this week should be at a relaxed pace of one and a half to two minutes slower per kilometre than marathon goal pace.

Two Weeks Before Your Marathon

• Rest and strategy replace heavy training, with mileage reduced to 50 to 65 per cent of peak, and most runs completed one and a half to two minutes slower than the goal pace.
• Keep weekday runs short (6km or less), one midweek run 10 to 16km with a small marathon-pace segment, and a weekend long run of 12 to 16km – no more.
• Maintain calorie intake with balanced nutrition, including healthy fats ( roughly 30% of daily calories) to aid recovery and help delay hitting the wall.

This week is a transitional period. You’re halfway between the agony of your last 32km and the ecstasy of the marathon. Rest truly replaces training as the most important element of your race preparations, and race strategising takes on increasing importance.

Your mileage this week should be about half to two-thirds of the amount you ran during your highest mileage week. Almost all your running should be slow, about one and a half to two minutes slower than marathon goal pace, except for a three-kilometre run in the middle of a midweek six-kilometre run at marathon goal pace.

“Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day,” says Finke. “This follows the rule of specificity – simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-metre strides after one or two workouts just to help you stay smooth and loose.

Your weekday short runs should not exceed seven kilometres, and your longest weekday run should be between 10 and 16 kilometres. Your weekend long run one week before the marathon should be 12 to 16 kilometres. Any longer and your muscles may not be able to fully rebound before the race. Plus, if you’ve been lifting weights during your training, you should stop for this week.

While your mileage may be dwindling, you need to keep those calories coming in. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal.

Even though you’re running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (30 per cent of your daily calories) is beneficial because it can be accessed as a backup energy source when stored carbs are used up.

Fat reserves can therefore postpone or prevent a race-day collision with the notorious “wall.” Just look for foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats.

One Week Before Your Marathon

• Keep runs very short (six kilometres or less), with easy pacing and optional strides, and include rest or a shakeout run just before race day.
• Carb-load wisely in the days leading up to the marathon, pairing carbohydrates with plenty of fluids for optimal energy and hydration.
• Maintain sodium intake with salted snacks or sports drinks while avoiding excess alcohol.

Beginning on Monday, avoid running longer than six kilometres, and when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week.

Almost all running should be at one and a half to two minutes per kilometre slower than marathon goal pace – except maybe something like a Tuesday three-kilometre at marathon goal pace, sandwiched by one-kilometre jogs. If you want, throw in some quick 100-metre strides after one or two of your workouts. This helps fight off the sluggish feeling that can occur during your taper.

Three days before the race, run just three to five kilometres at an easy, relaxed pace. Then, two days before the race, don’t run at all. On the day before the race, jog about three kilometres – this is known as your shakeout run to take the edge off your pent-up energy so you’ll sleep better that night.

Hydrate and Don’t Restrict Salt
Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don’t count toward your fluid totals, however, and you’ll need to make up for their diuretic effect by drinking extra fluids. You know you’re adequately hydrated if your urine is pale yellow in colour.

Don’t restrict salt from your diet either. Low salt intake combined with excessive hydration can lead to hyponatremia, a rare but dangerous condition that can afflict marathoners. Drinking sports drinks and snacking on salted popcorn and pretzels will help keep your sodium levels up.

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