Tag: taper

This Is How You Taper (According to Science)

On By idratherbestrongthanskinnyIn marathon training, running, taperLeave a comment

For many runners, the taper can be the most frustrating portion of training for any race. Most runners are focused on high-mileage weeks and used to powering through tough workouts. The taper is just the opposite of that: lower mileage, more rest, and less vigorous workouts — all in hopes to give your body the break it needs before your biggest workout of all: the actual race. 

Whether you love or hate the taper, it’s important to understand the science behind this sometimes-controversial part of the training period. Below, you’ll find a summary of some of the most important research regarding the taper, and how to get the best results from your taper period.

1. A structured, 3-week taper may be the sweet spot when it comes to marathon performance for recreational runners

 A 2021 study published in Frontiers in Sport and Active Living analyzed the training activity of over 158,000 runners and found that longer, structured tapers — specifically, 3-week tapers — were associated with better performance compared to shorter tapers. Results indicated that runners who adopted the strict 3-week taper ran 2.6% faster — a median of 5 minutes and 32.4 seconds — when compared to runners who completed a shorter, less strict taper. Additionally, it’s interesting to note that female runners adopting a 3-week taper had greater finish time benefits compared to men.

2. A high-intensity interval session right before race day may improve performance in shorter races

While tapers are typically low-volume, incorporating a high-intensity interval workout that’s faster than race pace may improve your race time. A 2021 study published in Applied Physiology, Nutrition, and Metabolism found that a 60% reduction in running volume and final interval session at 110% intensity improved performance time by 5.2 seconds, compared to 3.2 seconds for runners who reduced running volume by just 30% and did their last interval session workout at race pace intensity. Researchers concluded that incorporating a high-intensity workout during a low-volume taper can help improve track performance. Of course, it’s important to note that these runners were racing a 1500-meter race, so more studies need to be conducted to determine if this strategy is applicable to longer races like marathons.

3. Reducing training volume by 41-60% after pre-taper overload training is optimal to maximize performance

Most athletes are familiar with overload training — progressively increasing the intensity and volume of workouts and mileage to avoid a fitness plateau. A 2023 meta-analysis published in PLoS One including 14 studies on endurance athletes and their responses to the taper period of training found that a taper period of 21 days or less that reduced training volume by 41-60% progressively but did NOT decrease intensity or frequency after a period of overload training maintained training benefits for up to 21 days, and increased performance.

Looking for more tips on how to taper effectively? Check out this article about what to do with your taper period.

How Long Should You Taper Before A Marathon? Here’s What the Research Says

On By idratherbestrongthanskinnyIn fitness trends, marathon training, The Boston Marathon, The New York City MarathonLeave a comment

After months of intense marathon training, it can feel counterintuitive to slow your roll in the last few weeks before your race. But that’s exactly what a taper is: An opportunity to tone down your training, reduce your mileage and intensity, and let your body really absorb the months of hard work you’ve put in — while simultaneously resting in order to regroup your full strength and energy by race day.

For some runners, the taper is a dream. A chance to rest after a physically and mentally demanding couple of months?! Bring it on! 

However, a lot of the runners I coach absolutely HATE the taper. Even though it’s designed with optimal race performance in mind, it disrupts the routine they’ve so diligently followed for the past several months, and can even make them feel lazy. Many of my runners report feeling sluggish rather than rested. And for some of my female athletes especially, this less intense volume of mileage worries them that if they don’t pay close attention to their nutrition, they’ll have a few extra pounds to cart around with them on race day.

This leads to a lot of athletes “kind of” (but not really) tapering, or asking me to keep their taper short and sweet (just two weeks).

Despite the apprehension about the taper, research shows that a longer, more disciplined taper may improve marathon performance.

A study published in Frontiers in Sport and Active Living analyzed the training activities of more than 158,000 recreational marathon runners to define tapers based on a decrease in training volume (or weekly mileage). 

Researchers found that strict tapers were associated with better mathon performance compared to relaxed tapers, and that longer tapers (up to three weeks) were associated with better performance when compared to shorter tapers. In fact, a strict three-week taper was associated with a median finish-time saving of 5 minutes and 30s, or 2.6%, when compared to a shorter taper.

These study results are similar to previous research on the subject, and suggest that recreational runners can improve their marathon performance by adopting a longer, more regimented taper.


The bottom line? The dreaded taper might just be your ticket to a new PR. Embrace it!


Smyth B, Lawlor A. Longer Disciplined Tapers Improve Marathon Performance for Recreational Runners. Front Sports Act Living. 2021;3:735220. Published 2021 Sep 28. doi:10.3389/fspor.2021.735220

In The Taper We Trust…Wait, Do We?

On By idratherbestrongthanskinnyIn Inspiration, marathon training, running2 Comments

If you’re signed up for the United Airlines NYC Half, you’ve probably entered the period of your training that just might the most difficult: the taper.

For what it’s worth, the taper is typically the two or three week period leading up to a race when a training program starts ‘tapering off’, if you will, calling for less running, fewer miles, and more recovery.

If you’re wondering, ‘Wait! I thought the taper was a time to rest and relax! What’s so hard about that?’, well, the only way to answer that is to ask another question: Have you ever known a runner to be good at relaxing?

Sure, resting is good in theory — especially when paired with brunch and a delicious beer after a long run or hard workout. But after a day or two, most runners are itching to get back to work. Working hard, putting forth our best efforts, and breathing heavy just come naturally to endurance athletes.

While I’d love to applaud those who are motivated to run more throughout the taper period (while simultaneously wondering where the heck that motivation was during your last speed session….), as a running coach I firmly have to advise you to slow your roll and respect the taper period. A productive and effective taper will allow your body to repair, recover, replenish, and regroup before you tackle the biggest challenge of your training plan: race day.

Here’s how to make the most of your taper for a successful race.

1. Do Less

And I don’t just mean running less. Yes, reducing your weekly mileage is an important part of every taper, as resting your muscles means an increase in strength and power output, increases in VO2 max and a more efficient running economy. But don’t try to fill up the time you’d normally spend running doing a million other activities. Try to stay off of your feet as much as possible, and give yourself time to relax, sleep more, and actually rest. While overtapering is a real thing, it’s rarely as threatening as the draw of taking on more social or work commitments that can lead to exhaustion. Continue reading “In The Taper We Trust…Wait, Do We?” →

30 Healthy Ways To Distract Yourself During Your Taper

On By idratherbestrongthanskinnyIn Inspiration, marathon training, runningLeave a comment

As I stated before, the taper period before a big race can be a difficult time period. Not only are you feeling antsy about running the distance ahead of you, but now you have all of this newfound extra time to think about it (and obviously overthink and overanalyze your training plan and everything you’ve done over the past couple of months). 

To help you survive your final weeks before the New York City Marathon, here are a few healthy ways to distract yourself during your taper. Continue reading “30 Healthy Ways To Distract Yourself During Your Taper” →