suggests athletes who properly implement tapering strategies can expect an average performance improvement of three percent over those who do not taper. Use these five tips during your next training cycle to boost your race day performance.
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5 Tips to Taper Correctly
Written by
Kara Deschenes
It might seem counterintuitive to cut back on training in the days or weeks leading to a race, but your performance depends on it. In fact, research
Reduce Mileage
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While researchers urge runners not to compromise training intensity prior to race day, they do recommend adjusting the volume of workouts according to the race distance. Consider reducing your weekly mileage volume by 60 to 90 percent of your normal load. By decreasing your miles, your muscles will have time to repair themselves properly and your body can restore necessary energy levels for peak performance on race day.
Maintain Workout Frequency
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Though cutting down on miles might also tempt you to reduce the frequency, it's important to maintain at least 80 percent of your usual schedule. By not running as many miles, your body is already less susceptible to fatigue, so maintaining your usual number of runs during the week won't take a toll on your body.
Though it may be difficult, maintaining your workout frequency will help curb feelings of fitness loss that sometimes come with reducing the overall load—you'll be thankful you did come race day.
Though it may be difficult, maintaining your workout frequency will help curb feelings of fitness loss that sometimes come with reducing the overall load—you'll be thankful you did come race day.
Maintain Training Intensity
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After running hard for several weeks leading up to a taper, it can be tempting to take it easy on your training pace. Resist the urge to back off on speed so that your race day pacing remains familiar through the finish line.
Prioritize Sleep and Nutrition
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Running fewer miles equates to greater availability on your calendar. Though it might seem like a good idea to make up for all the non-running activities you've missed during training, it's crucial to maintain a low profile during your taper. Getting plenty of sleep and fueling your body with healthy foods will have you rested and ready come race day.
Visualize Success
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There's a reason "taper tantrums" are a thing. With reduced training loads, it's easy to let the self-doubt monster creep into your mind. Instead of giving into fear, use this time to visualize your perfect race day. Create a plan for your ideal race and play it on repeat in your mind any time you find your thoughts veering from your goal.