How to Taper Before a Race

Tapering means cutting back on running in the time before a race. This cutting back in activity helps your body and mind to be rested and ready.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Bottled Water
• Running Watches
• Running Magazines
• Jogging Strollers

1. Gauge tapering by the distance of the race. The longer the race, the longer the tapering.

2. Taper for two days for a 5K to 5-mile race; taper for three to four days for a 10K to a half-marathon.

3. Taper for at least two weeks before a marathon, cutting your mileage by at least 20 to 30 percent two weeks before the race, and 50 percent one week before.

4. Consider taking a day off running the day before a race.

5. Resist the urge to run too fast during a taper. You should be moving no quicker than "conversation pace," or the pace at which you can comfortably talk while running.

6. Use swimming or another cross-training activity in place of running while you taper. Just remember to keep all activity relatively light.

7. Stay calm. Tapering, while necessary, often creates nervous energy and anxiety.

Tips & Warnings

• Keep your routine during a taper. This includes warming up and stretching.
• Warm up well, and cool down after the race.
• Keep a training diary. This will help you discover what type of tapering works best for you.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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