“Tapering: When running less is actually more. (Yes, this is the part where you get to slow down without feeling guilty!)”
With just three weeks to go until the Dublin Marathon, we’ve made it, folks! Well sort of. After weeks of long runs, strength training, nutrition planning, and and let's be honest, googling "what's the slowest marathon time that doesn’t embarrass my entire family?" it’s time for the final, magical stage of marathon training: tapering.
If you’re new to tapering, congratulations, you’re about to become a master of doing less and calling it "science." Essentially, it’s the period where you reduce your mileage, cut back on intensity, and brace yourself—run less. And the best part? It’s not cheating, it’s how you win without having to, you know, run more.
Tapering allows your body to recover from the cumulative beating it’s taken so far, so come race day, your legs won’t be begging for mercy by the first water station. The tricky part? Not screwing it up. Let’s break it down.
When to Start Tapering: Reducing Mileage and Intensity
The golden rule: start early enough that you’re fresh for race day but not so early that your couch becomes your new training partner. The sweet spot is 2 to 3 weeks before the big day. Any less, and your legs might still feel like they've been through a cement mixer. Any more, and you'll start to forget what running is, much like how you’ve forgotten the taste of a fry-up after months of "fueling smart".Here’s how to approach it:
- Reduce Mileage Gradually: In the first week of tapering (around 3 weeks out), cut your weekly mileage by about 20-25%. The next week, drop it by another 20-25%. In the final week before race day, you should be running 50-60% less than your peak mileage. This isn’t a time for bravery, save that for when you're convincing yourself you don’t need the loo in the starting wave.
- Cut Back on Intensity Too: This isn’t just about running fewer miles; it’s also about running easier miles. Scale back on those tough interval sessions and long tempo runs. You can still throw in a few strides to remind your legs they’re not entirely on holiday, but no heroics. Save your Rocky moments for race day.
Resist the Urge to “Test” Your Fitness
If there’s one thing runners are guilty of during the taper, it’s that nagging urge to just go out and “test” your fitness. You know the thought: “I’ll just do a quick 15-miler to make sure I’m still in good shape”. Let me stop you right there. It’s a trap.
This is the time to trust your training. Testing your fitness too close to race day will only leave you fatigued and risk injury, is about as smart as microwaving a metal fork to see what happens. You’ve already put in the hard work, your fitness isn’t going anywhere. In fact, it’s in this taper period that your body absorbs all those miles you’ve been logging, meaning that by race day, you’ll be in prime condition. So
Here’s what to do instead:
- Stick to Shorter Runs: Keep your runs in the 3-8 mile range, depending on how close you are to race day. The goal is to keep your legs moving, not discover new ways to hobble on race day.
- Don’t Panic if You Feel Sluggish: It’s totally normal to feel a bit sluggish during the taper. Your body is adjusting to the reduced training load, and you may start to feel a bit restless. You’re not losing fitness; you’re just being reacquainted with a somewhat alien sensation called "rest", and come race day, your legs will thank you for the break.
Staying Sharp Without Overtraining
Just because you’re running less doesn’t mean you should spend the next two weeks auditioning for "World’s Laziest Human". Here’s how to keep your legs sharp and your mind in the game without overdoing it:
- Throw in Some Short, Fast Strides: About 1-2 times a week, incorporate some short, quick strides (think 15-20 second sprints) at the end of an easy run. These will help keep your legs feeling responsive without putting too much strain on your body. Plus, they’re fun, and by this point in your training, you deserve a bit of fun.
- Incorporate Dynamic Stretching and Mobility Work: During the taper, it’s important to stay limber, so don’t skip your pre-run dynamic stretches or post-run mobility work. Light foam rolling, yoga, and some easy stretching can help work out any residual tightness and keep your body feeling good. Just don’t go overboard with intense new stretches—now’s not the time to discover you’ve got the flexibility of a garden hose.
- Stay Active (But Not Too Active): Light cross-training like walking, swimming, or cycling can keep you moving without overtaxing your legs, but don’t suddenly get the urge to sign up for a triathlon. You’re tapering, not auditioning for an energy Red Bull advert. The goal is to stay active enough to avoid stiffness, but not so active that you undo the benefits of tapering. Think of it like keeping the engine ticking over without revving it to full throttle.
The Mental Taper: Keeping Your Head in the Game
Now comes the real test: not letting your brain convince you that by tapering, you’re somehow sabotaging your race. After weeks (or months) of hard training, it can be tough to dial things back without feeling like you’re slacking off. But rest assured, this is a critical part of the process. Your body needs rest, but your mind needs to stay sharp to you cross the finish line without looking like you’ve been hit by a bus.
Here’s how to handle the mental side of tapering:
- Focus on Visualisation: Spend some time visualising yourself on race day. Picture the course, imagine yourself running strong, and mentally rehearse how you’ll handle different stages of the race. This helps build confidence and keeps you in a positive headspace. If you’re feeling cheeky, imagine passing people who didn’t taper properly. Satisfaction guaranteed.
- Avoid Obsessing Over Missed Workouts: If you’re the type who freaks out about missing a workout, take a deep breath and a longer look at your fully functional legs. Skipping a run or two won’t undo months of training, but burning yourself out with extra miles might.
- Stay Away from Social Media Comparisons: Don’t fall into the trap of comparing yourself to other runners who are posting "inspirational" selfies of their last 20-miler. Most of them are just showing off their fancy new gear and their alarming collection of foam rollers. Let them have their moment, you’ve got your taper.
Conclusion
And there you have it—the mysterious art of tapering, demystified. The key takeaway? Less is more in the final three weeks leading up to the Dublin Marathon. This is the time to trust the process, keep things light, and resist the urge to “just squeeze in one more long run.” By tapering effectively, you’re giving your body the best chance to arrive on race day feeling fresh, strong, and ready to crush those 26.2 miles.
So, as your mileage drops, remember to enjoy the extra free time. Spend it planning your race-day playlist, visualising your epic finish, or, you know, catching up on all the TV shows you’ve missed while you were out pounding the pavement. You’ve earned it.
Just remember, while you're out there smugly resting, someone’s definitely out running another pointless long run. You’ll see them on race day—they’ll be the ones who forgot to taper properly. You? You’ll be the one cruising past with fresh legs and an air of understated superiority.