8 Tapering Truths for Runners: How to Taper for Peak Performance
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- Опубліковано 10 лют 2025
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Tapering is part art and part science. Last week, Jason spoke with author and exercise science journalist Alex Hutchinson on the Strength Running Podcast to discuss tapering for runners.
In this video, Jason summarizes 8 essential lessons for how runners should taper as they gear up for their goal race. From frequency of running to length of taper, cross-training, strength tapering, and more.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Great tips / the two things I always make sure to include my own tapers are: (1) increasing my daily sleep by 1-2 hours during the taper, and (2) plantains are lowkey underrated carb sources because they help replenish the potassium + their ripening cycle allows you to cook them based on the glucose you want to derive from them. So for tempo run days, I typically use yellower plantains - green plantains for long runs.
Objectively the best running advice channel on the platform
Agreed
preparing for my 5k race that I'm trying to PR in, thanks for this video!
Dont over think it. Just rest up the days before a big race to make sure you are healthy and energized.
That's too simple. If you have been training hard for a 6 month block and coming off your peak training period. It's more than just "rest up a couple days".
Thank you! Just what I needed to hear 3 days from my half marathon! Wooo!
Excellent info! Especially running the same number of days! I also like doing strides during the taper. Just keeps me sharp for the race.
This video was very helpful. Answered everything I didn’t know I wanted to know but now I can’t belive I never knew it before
I think I may have done the taper wrong.
I increased the intensity, and reduced milage, but now I am sore and have a race in 3 days.
Thank you. I was running sub 7 last year, now I can’t get under 7:30 in the mile. The 800 I was just over 3, now I’m 3:23.
The best tip # 6 I loved, non stop running 🏃🏽♂️
#8 is golden advice! 🤜🇨🇦
Great great advice!
This is great thank you! Just in time for Boston :)
...also love the outtake at the end!! :)
Great video. All of these tips are great! As a 51 year old who returned to running at age 49 after *cough* 29 years being away, I wish I would have had these tips. Four injury cycles later and I am still fine tuning my running for Ultra Masters. ;-)
58 year old back at running after 38 year layoff :) Trying to make up for lost time!
Hi Jason, thank you for the great tips. I would love to know your opinion about continuing strength training through the taper period.
Lol, 2 years later, I'm guessing, not much...🤔.
He never responds
Thanks for the tips. I always enjoy your videos.
Should we use the taper period to dial in our goal pace? For example, instead of doing threshold workouts during taper, do race pace sessions.
As a hobby jogger I blend Jack, Pete, and Hal's philosophies. It's a hobby but I like getting better. 50 Mile Week Gang 🤪
Thx for sharing. Well structured and explained. Keep it up!
Thank you for your tips. I wonder what science says about tapering?
Great advice! Thank you so much!
Great advice. Good job
Hi. I have been binge watching your channel for the past few days and I love the information! I am 57y/o and had double knee replacements 3 years ago and I ran my first 5k last Saturday. I ran it in my hotel room and I kept my HR below 135. I am using Jeff Galloway's coach to 5K run that's on Garmin and I had a question. Do you still try to keep your heart rate with MAF or do you follow the Run / Walk method? I almost am at a SLLLLOOOOOOWWWW run, if you can call it that.
Thanks for the useful tips! 💪🏼
Thank you for the information
Helpful
Hi Jason, thank you for the solid advice. So in a nutshell, less volume, but maintain the intensity and frequency of runs. Are there any specific speed drills we could do on those last few weeks before the 1/2 marathon that would help us be optimized for Race day but not tire us out and compromise our taper?
Fair play mate
thx
fast recovery
Is there an argument for swapping running workouts for crosstraining ones in a taper? Say you run 5 days a week, have a strength day, and a rest day between it and the long run.
What if you kept the long run, and the easy run and maybe a tempo day. Just replaced the rest of your week with a couple of bike sessions or a rowing machine or elliptical at high intensity?
Do working out legs at the gym helps your endurance and fitness?
I’ve started tapering and I’m really feeling like crap. For the past few days I’ve been waking up at 3:00 and I haven’t been able to fall asleep until it was time to get up. Any tips? Marathon is in two weeks and I can’t sleep.
Jason, I started the NYCM taper today. I'm wondering about nutrition. Would it be best to cut some carbs the first week then build up the second week toward the marathon?
Which small taper error is more destructive to race performance at the half marathon distance ....slightly too aggressive or slightly too passive?
Less of a taper is probably worse.
What about HRV and resting heart rate during a taper? My HRV has dipped below my baseline for the first 3 days and resting heart rate has been elevated. Is this normal for some athletes?
I’m tapering down now from 70 to 80 mile weeks at its peak going into a 100K, legs are tired. My question is should I not run very much or at all on race week?
Does this advice apply to middle distance? Like 800m/1500m
What if I missed almost entirely 2 weeks un the middle of 17 weeks marathon training, should I taper 3 weeks?? Only 2 weeks? Not feeling tired really. My race is on November 7th...
Should my tune up races be shorter than my goal race?
How long before my 10k goal race should I race in a 5k?
What percentage should the mileage reduction be for week 1 and week 2 of the taper for shorter distance races like 1500m or 3k?
Hi, do you think there is a benefit if, for example, an athlete gets a 2days full rest period before the start of a fast 5KM Race?
Coach, one question, what if I reduced my mileage (running per week) in the week prior to the race given a stomach infection and I was just able to run one day? That happened to me last week and I haven’t run since then. Tomorrow, Tuesday I will start running at an easy pace since my half marathon is this Sunday. Do you think that illness will negatively impact my performance?
how much should mileage decrease each week before a goal race? like 25% the first week, 50% the second week?
There isn't a set formula... Hard to say!
1-3 weeks for marathon, right? You didn’t specify. Like I wouldn’t taper more than a week or so for a 10k?
Can some people require less than 2-3 weeks of tapering? For me, I feel the best after tapering for about a week for a full marathon. If I taper over a week i feel like i struggle on race day. :(
Try higher intensity on those 2 taper weeks and lots of strides.
OR
Is it possible that you gained weight during longer taper 🤔 I don’t want to label you incompetent with nutrition just trying to help here...
Tapering is very difficult here in Philippines because you have to do your house responsibility HAHAHA
HAHHAHAHA very true!
Fact
Is tapering only for 1 event per year my main event ? Can I taper 2 days on a tune up race?
7:51
What is a taper???
Did you watch the video or listen to the podcast episode?
my some problems
Pfff…..doesn’t answer a single comment.
1st comment
Congratulations on all your success.
Awesome.
Need to get to the content faster…nearly 2 min before you started.