Marathon training is one of the most physically demanding and mentally consuming pursuits a person can undertake. After months of effort—logging early morning runs, cross-training, strength sessions, and long weekend miles—runners may feel anxious as the race nears and training volume is suddenly reduced. This period of reduced workload is known as tapering. For many, it can feel unnatural to ease up just as they’re about to accomplish their goal. But tapering is more than just a pause; it is a scientifically backed performance enhancer. The former military officer, Major Jamil Brown of Colorado Springs, understands well that strategic rest and recovery can be just as vital as the physical exertion that precedes it.
The Science Behind Tapering
At the heart of tapering is the body’s need to recover, restore, and regenerate after an extended training cycle. During training, runners accumulate both fitness and fatigue. While fitness increases gradually and steadily, fatigue can escalate rapidly if not managed properly. Tapering allows the body to shed excess fatigue while maintaining peak fitness.
Physiologically, tapering results in several beneficial adaptations. Glycogen stores in muscles are replenished, muscle fibers heal from the microtears caused by long runs and speed work, and enzymes essential for endurance performance are restored to optimal levels. The endocrine system also rebalances, reducing stress hormones like cortisol while increasing anabolic hormones that support tissue repair and energy utilization.
Neuromuscular coordination improves as inflammation subsides, allowing the body to function more efficiently. The immune system, which often becomes suppressed during heavy training, has a chance to rebound, reducing the risk of getting sick right before race day. Together, these changes culminate in the restoration of peak physiological readiness, setting the stage for optimal race performance.
Training the Mind While the Body Rests
Tapering is as much a mental challenge as a physical one. Runners who have become accustomed to daily workouts and long runs often report feelings of restlessness, doubt, or even guilt during taper. The sudden shift from high-output training to comparative rest can lead to what many call the “taper tantrums”—feelings of anxiety, irritability, and unease.
However, tapering offers a unique psychological advantage. It creates space for mental preparation and emotional readiness. Instead of focusing solely on the body, runners can reflect on the mental journey they’ve taken and begin to visualize success. Visualization—imagining oneself running confidently, responding to challenges, and crossing the finish line—is a proven method for improving performance. Athletes who dedicate time to mental rehearsal often experience reduced anxiety and increased confidence on race day.
Moreover, this period can be used to reconnect with one’s original motivation. Whether it was to raise money for a cause, to honor a loved one, or to reach a personal milestone, rediscovering that “why” helps center the runner emotionally and provides strength when the race inevitably gets tough.
How to Structure an Effective Taper
While tapering will look slightly different for every runner depending on their experience, weekly mileage, and goals, there are some general principles that guide a successful taper. Typically, tapering begins about two to three weeks before the race. The most common strategy involves a gradual reduction in mileage—about 20–30% each week—while maintaining the intensity of runs to keep the legs sharp.
In practice, this might mean that a runner who peaked at 50 miles per week might drop to 35 miles two weeks out and then to around 20 miles the week of the race. While volume is reduced, quality workouts are preserved. Tempo runs and intervals may be shortened, but their intensity remains intact to sustain speed and rhythm.
Long runs are scaled back significantly. Two weeks before the race might include a long run of 10 to 12 miles, and the final weekend may feature a short, relaxed run of 6 to 8 miles. Cross-training should be light and non-fatiguing, used primarily for circulation and maintaining flexibility rather than building fitness.
Sleep and nutrition take on elevated importance during this time. The body’s ability to recover is heightened, so ensuring that it has adequate rest, hydration, and nutrients is vital. Lean proteins, healthy fats, and complex carbohydrates form the foundation of a strong tapering diet. In the final 3–5 days, slight increases in carbohydrate intake help to fully stock glycogen stores for race day.
Avoiding Common Tapering Pitfalls
Tapering, though essential, is often misunderstood and misapplied. One of the most common errors runners make is trying to “squeeze in” extra miles late in the cycle, fearing they haven’t done enough. This last-minute surge only compounds fatigue and increases the risk of injury. By the time tapering begins, the work is done. No amount of added training will improve fitness at that point—instead, it will erode it.
Another frequent mistake is overcompensating with non-running activity. Some runners, worried about losing momentum, increase their time on the bike or in the pool. While light activity is beneficial, overdoing it prevents the recovery process from fully unfolding.
Mental overanalysis is another hurdle. Runners might scrutinize every detail—pace charts, gear decisions, hydration plans—and inadvertently create more stress. While preparation is important, perfectionism at this stage can cause more harm than good. The tapering phase is about trusting the process, not second-guessing it.
Finally, some runners become overly cautious and reduce both volume and intensity, leading to what is known as “detraining.” The goal is not to rest completely, but to shift the emphasis from building to sharpening. Short bursts of faster running, such as strides or brief intervals, help preserve muscle memory and prevent sluggishness without accumulating fatigue.
Race Week Readiness and Final Preparations
In the final week before the marathon, preparation becomes practical. Gear should be tested and finalized—this is not the time to introduce new shoes, socks, or fuel. The week is also ideal for reviewing the course map, organizing transportation logistics, and setting clear, realistic goals. These actions help reduce race morning stress and build a sense of control and confidence.
Short, easy runs—two to four miles—should be included to keep muscles active and responsive. Many runners find that including a few 20–30 second strides at the end of these runs keeps their legs feeling energized. This is also the time to double down on hydration. Drinking water consistently throughout the day, combined with maintaining electrolytes, ensures optimal blood volume and fluid balance on race day.
Sleep is crucial in the tapering phase. Because nerves may interfere with sleep the night before the race, it’s important to get good rest in the days leading up to it. A rested body is more efficient, more resilient, and better equipped to handle the rigors of a marathon.
Embracing the Power of Less
Tapering is, in many ways, an act of faith. It asks runners to release control, to relinquish the grind that has defined their lives for several months, and to place trust in the plan and their body’s ability to perform. It represents the shift from building to becoming—from training to transforming.
The physical gains during taper are measurable, but the psychological gains are just as profound. It’s a time to embrace stillness, to reflect on the progress made, and to prepare not only to run, but to endure, celebrate, and transcend. The finish line, after all, is not just a physical location. It’s a culmination of effort, intention, and belief.
For those who have trained diligently, tapering is the final step—not a retreat, but a launchpad. In reducing the noise, the body is allowed to speak clearly. In cutting back, performance is amplified. Less truly becomes more when it is purposeful, intelligent, and embraced with confidence.