The Extra Mile! The taper

In this episode, host Jenny Falconer dives into the concept of tapering, which is the period before a race when runners reduce their training mileage. Tapering is crucial for allowing the body to recover and rebuild so athletes arrive at the start line feeling energized and ready to perform. Typically, tapering begins two to three weeks prior to a marathon or about 10 to 14 days before a half marathon.

Falconer highlights the need to still incorporate some intensity in the runs during tapering, such as short, race-pace efforts, without overexerting oneself. She acknowledges the mental challenges that many runners face during this phase, including feelings of sluggishness and anxiety over losing fitness or getting injured. She reassures listeners that these feelings are normal and part of the process, urging them to trust their previous hard work.

She also warns against the temptation to add in extra runs, known as 'taper panic,' which can lead to negative outcomes. The essence of tapering, as Falconer explains, is doing less to enable greater performance on race day. She concludes with words of encouragement, wishing listeners good luck and happy running.