Tapering
Find out what tapering is, why you should include it in your training plan and how to get the best results from your taper.
Ben Barwick is a UKA Coach in Running Fitness and works for Mind’s training partner, Full Potential. The team at Full Potential are on hand to help #TeamMind get ready for their active challenges.
One of the hardest parts of any training cycle is the taper. Tapering means dropping the intensity and distance of your training. It helps you to re-energise before the big day.
We’re going to ask you to reduce your training as the race gets closer. This can feel counterintuitive. However, getting the taper right is key to making the most of your training and the race itself.
When should tapering start?
You shouldn’t train hard up to race day. You won’t make big fitness gains in those last few weeks of training. You need this time to recover and focus on getting ready for your race.
- For a marathon, you should start tapering around 3 weeks before your race
- For a half marathon or 10 mile race, you should start tapering 10 to 14 days before your event
- For a 10k or muddy obstacle event, you should be tapering 7 days before your race
- For a long-distance cycle, you should be tapering 3 weeks before your event.
Rules for a good taper
- Don't play catch up. Don’t try to fit in an extra session to make up for any you’ve missed. This won’t improve your overall racing experience.
- Eat well and stay hydrated. Don’t diet during the taper – eat well and aim to keep hydrated.
- Chill out and get some sleep. Rest as much as possible – get some early nights and even have a nap if you can during the day. It’s vital to relax and recover during the taper. As training reduces, you’ll have more free time, but don’t use it to pick up a new sport! Spend time enjoying other hobbies and interests and catching up with friends.
- Be prepared. Make sure you’ve got all your kit ready and travel plans arranged. Organise your pre-race evening meal and breakfast. Be prepared so that on the day you can focus on your race and don’t have anything else worrying you.
The taper process is one of the many differences between race day and training. Use these next few weeks to recover and rest, and you’ll notice the benefits when it comes to race day.
Important: disclaimer
Please read this information carefully:
Full Potential is an independent service provider. Mind does not endorse or guarantee the services of Full Potential, and you take part in a training programme recommended by Full Potential at your own risk.
It’s your responsibility to consult with your GP to make sure that you’re medically and physically fit and well enough to take part in a Full Potential training programme and – as per our terms and conditions – your fundraising challenge. Mind will not be held responsible for any injury or illness related to your training or taking part in a fundraising event.
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