RE-RELEASE: Top 10 Tapering Tips

In this episode of the Runners World Podcast, hosts Rick Pearson, Ben Hobson, and Jane McGuire discuss the often misunderstood concept of tapering—reducing training before a marathon to absorb previous training gains and ensure peak performance on race day. The conversation begins with a light-hearted introduction about Jane preparing for the London Marathon and humorously considering the idea of recording her experience during the event.

They then dive into the core topic, providing ten scientifically-backed tapering tips to help runners effectively prepare for their races. The first key takeaway is to tailor the tapering process to individual needs rather than following a one-size-fits-all approach. Hosts emphasize understanding personal boundaries regarding training intensity and the importance of mental preparation.

Throughout the episode, various expert insights are highlighted, such as maintaining training intensity but reducing volume, the role of visualization in race preparation, and strategies for managing both physical and mental stress during tapering. This includes limiting unnecessary activities—referred to as 'zerr'—to contribute to recovery.

Nutrition and sleep are also heavily emphasized, with recommendations to focus on balanced meals rich in carbohydrates while not overthinking weight gain during tapering. The importance of getting plenty of rest and the benefits of magnesium supplements are discussed to further aid recovery.

The hosts conclude their discussion by reiterating the need to trust one's training rather than cram in any additional work as race day approaches. By following these tapering tips, runners can enter the event feeling confident and prepared without compromising their health or performance.