Embrace the taper: how the dreaded running cut will boost your event-day performance

As race day approaches, many runners face the dilemma of whether to keep pushing their limits or start easing off. The answer? Tapering. This crucial phase, where you gradually reduce your training volume and intensity, is your secret weapon for peak performance.

Tapering can be a mental challenge for many runners as there is the fear that they will lose the fitness that they have accrued. However, the evidence actually proves that optimal tapering will improve performance and will not impact previous gains.

Why Tapering Matters

Research reveals that tapering can improve endurance performance to a significant extent. Whilst many runners may dread the feeling of slowing down in the week or weeks leading up to race day, the evidence shows that reducing training loads can lead to better performance.

This is done through various mechanisms:

1.      Reducing fatigue markers

2.      Reducing muscle soreness and markers of muscle damage

3.      Facilitating recovery from any microtraumas sustained from previous workload

4.      Optimising physiological adaptations such as VO2 max, mitochondrial density and cardiovascular efficiency

5.      Reducing risk of injury

6.      Enhancing mental readiness

What Does a Good Taper Look Like?

Typically, a taper lasts 1-3 weeks, during which you cut your training volume by 40-60%. Maintaining some intensity helps keep your fitness levels sharp, but the key is to strike the right balance. Research from the International Journal of Sports Medicine suggests that a two-week taper is often ideal for marathon runners, offering the perfect blend of rest and readiness.

For those competing in shorter distances such as the 5km, 10km and half marathon, a 1-2 week taper is often sufficient to maximise performance on the day.

In this tapering period, low impact strength exercise can continue, although some research papers recommend also reducing the resistance of these exercises by around 30%.

So, as you approach your next big race, remember: tapering isn't about slacking off; it’s about setting yourself up for success. Embrace it and watch your performance soar!