The Extra Mile! Timing Your Taper

In this episode of RunPod, titled 'The Extra Mile,' host Jenny Falconer dives into the concept of tapering, a critical phase in marathon training that involves reducing mileage before race day. After weeks of building up distance, the transition to tapering might feel counterintuitive or uncomfortable, akin to slacking off. However, Falconer emphasizes that tapering is not about stopping training; it's a strategic step to allow the body to recover from the stress of training, rebuild muscle, and replenish energy reserves.

Tapering typically begins about three weeks before the marathon for most runners, with shorter races potentially requiring just one to two weeks. It’s important to gradually cut back on mileage while maintaining some workout intensity, which can include shorter runs or light tempo sessions to keep legs feeling sharp. Falconer suggests reducing long runs to around 75% of peak mileage two weeks before the race and to 50% in the week leading up to race day, advising against long distances to prevent burnout.

Falconer discusses the psychological aspect of tapering, warning of 'taper tantrums'—feelings of restlessness, sluggishness, or self-doubt that runners might experience. She reassures listeners that these feelings are normal and encourages trusting the tapering process. Instead of adding extra miles, she highlights the importance of focusing on recovery through sleep, hydration, and balanced nutrition to bolster immunity and energy levels before race day. Ultimately, Falconer stresses that tapering, although it may feel strange after an intense training period, is the final step toward successful marathon performance.