524.5K
GEHow is your marathon tapering going?
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#marathontraining #marathon #runner #runnerlife #tapering
@londonmarathon
@georgelewiscom
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HETapering: reducing your training load ➡️ help your body absorb the training and get rid of any fatigue.
Here are the different taper styles. Choose yours by playing with volume & training frequency:
1️⃣ Same frequency, less volume vs. less frequency, less volume:
- Keep the same number of sessions, just shorter: Great for staying sharp while reducing fatigue.
- Fewer sessions, more rest: Ideal if you’re prone to fatigue, but careful not to lose rhythm!
2️⃣ Exponential vs. linear laper:
- Exponential: Sharp drop of roughly 50% the week of your race, this is perfect for quick recovery and shorter races like 1500 - 5k.
- Linear: Gradual reduction over time like 30% decrease over 2-3 weeks. This is best for long-distance races like marathons to maintain endurance.
✅ For long races (half marathon/marathon): Choose a 2 week, linear, taper to stay in rhythm.
Edited by @dickinsondaniel
@heymans.john
23.3K
ROTapering: Volume vs. Intensity 🧬
The biggest misconception about tapering? That you need to stop doing anything hard.
The literature on tapering suggests that while volume (how much you do) needs to drop significantly to shed fatigue, intensity (how hard/heavy you do it) needs to stay high to preserve performance adaptations.
In the final 14 days before a major marathon, my lifting shifts:
• Frequency: Drops from 2x/week to 1x/week.
• Volume: Cut in half (50% reduction in sets/reps).
• Load: Stays consistent (or slightly reduced, but moved with higher velocity).
The goal is Potentiation. We are using these short, explosive bouts of movement to “wake up” the nervous system and potentiate the muscles, ensuring you feel snappy and reactive on the start line.
Follow for more applied sports science.
#marathontraining #bostonmarathon #hybridathlete
@rosnerperformance
35.0K
KATag 79 auf dem Weg zum Frühjahrsmarathon 🏃🏻♂️💯👊🏻
Und mal ganz ehrlich, ich habe mich schon an anderen Tagen stärker gefühlt, als heute. Ich bin jetzt in der Tapering Phase, es sind noch 12 Tage bis zum Marathon und heute stand nochmal eine ziemlich intensive Einheit in meinem Plan von Coach @philippseipp
1:15 Stunde auf dem Laufband mit 2x30min bergan mit 4-5% Steigung laufen. Die Beine sind gerade alles andere, als frisch, aber ich habe es durchgezogen.
Was machst du, wenn du mal so einen Durchhänger hast, lässt du das Training dann aus oder versuchst du immer alle Einheiten zu machen?
Am Sonntag werde ich euch dann übrigens verraten, bei welchem Marathon ich starten werde 🤗
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#marathon #halbmarathon #running #tapering
@kaipflaume
9.3K
EMTaper Tantrums are real 🤪
Runners random aches pains, convincing yourself you’re injured or can’t do it is all part of the mental angst leading into race day.
YOU ARE FINE OKAY 🤣
#taper #londonmarathon #marathontraining #runrunrun #runner #longrun #marathon #blackrunner #running #tapering
@emmakirkyo
7.5K
KE28 km ✅ Tapering week.
Guys, don’t forget to tapering your runs.
Tapering is a crucial part of race preparation that involves gradually reducing training volume and intensity in the weeks leading up to a race. It helps runners prepare for race day by giving their body and mind time to recover and get fully rested.
1 week till @cardiffhalf , 2 weeks @chimarathon , 4 weeks @nycmarathon
Fuel @protein_rebel
#chicagomarathon #nycmarathon #marathonrunner #marathonprep #tapering #runningadvice #runningtips #runningmotivation #runninglife #runningterritory #longrun #longrunning #longruns #ukrunning #runyourway
@kerllenrego
24.1K
CUTapering should always be done within 2 weeks before the big day, especially for marathon trainers‼️ To taper properly, its recommended you do the following:
—> Start tapering after your final long run
—> Your longest run should be no longer than 12 miles
—> Decrease weekly mileage by 25%
—> Add an extra rest day into your week
—> Gradually reduce amount of exercise
—> Continue your same eating plan (No more and no less)
It’s time to get excited and get ramped up because your time is coming!
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#runningtips #injuryfree #runningforlife #runmore #racingtips #tapering #runfast #personalrecord
@currian_
35.2K
B.Checking out OCC course today. Notes: it’s beautiful and it’s gonna be fast
#utmb #race #trail #mountains #alps #montblanc #travel #trailrunning #running #team #salomon #tapering #run
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@b.przedwojewski
10.6K
TITAPERING FOR YOUR FIRST MARATHON ❤️🩹
Tapering is not stopping. It’s controlled recovery with intention.
1️⃣ Reduce volume not rhythm
In the first week of taper reduce total mileage by 15-20%.
For example: Before taper phase, if your tempo runs usually last 10-12KM. During taper period, it should only be at 8-10KM only.
On race week reduce volume by around 30%. You still run. You still move. What changes is how much not how often.
Intensity stays but duration shortens. This keeps your legs sharp while allowing fatigue to drop.
2️⃣ Taper your strength and conditioning too
This is not the time to chase PRs or lift heavy. Deload your strength sessions. Lower the load reduce total sets and focus on quality movement.
Shift your focus toward ⬇️
- Mobility
- Activation
- Stability
- Light plyometrics if already part of your program
Your goal is to feel loose, strong, and responsive not sore.
3️⃣ Taper mentally not just physically. Mental fatigue is real.
Overthinking pace, nutrition, and race outcomes creates unnecessary stress.
Use taper time to: ⬇️
- Review your race plan
- Visualize execution not perfection
- Limit last minute advice from too many sources
Confidence comes from trusting the work you already did.
4️⃣ Create your race day checklist early. Do not wait until the night before.
- Race gear (singlet & shorts, shoes, belt bag)
- Energy Gels, electrolytes, salt sticks/tabs
- Race bib (if available)
A checklist reduces anxiety and keeps race week calm and controlled.
Race day rewards patience not panic. 💯
#MarathonTraining #Marathon #Running #Tapering #runningtips
@titokenrun
31.6K
FRA few threshold intervals to wrap up a short but intense training block in between @transgrancanaria and @chiantiultratrail
We’re not really doing a full taper for Chianti 50k, since it’s not an A goal for me, and with my coach we want to keep 100% focus on @canyonsenduranceruns.
I feel like this training block has derailed pretty quickly from feeling really good to feeling not so good: tired, sore, stiff, not completely efficient. That’s what happens when you overestimate a little your recovery capacities and in the meantime the work accumulates, you lose a bit of connection with how you’re feeling (because sometimes you may be training with others), and your everyday priorities are not always centered around what really matters for performance (because of various reasons, commitments and life circumstances). What is maybe called non functional overreaching.
That’s the reality of training sometime: you realize more and more how high level training for endurance performance is about navigating the thin line that exists between staying on top of things and getting really really tired. Sometimes you can force those boundaries a bit, but not too much. You just work really hard and for a really long time to build the ability to handle more training, more work, even when the margins for improvement are very narrow. The lingering question is, how tired can we actually get before it’s too much?
There’s no need to worry too much, just take my time and do the right things (sleep, eat, supplement with @enervitsport, run slow, lay on the floor, which still remains the activity with my highest UTMB score 🤌🏾) and trust the body’s amazing ability to adapt.
In a sport and in a world that always encourages you to do more and push harder, recovery is something I’m not particularly good at, but at the same time I feel like this is somewhat positive, as it presents another opportunity to grow.
So, time to let the taper do the magic 💫 and see you at Chianti!
@hoka @hoka_eu @enervitsport @utmbworldseries
#tapering #recovery #trailrunning #threshold #intervals #runthedistance #anysurfaceavailable #layingonthefloor #madness #thecoachisonwheels
Video: @tito_tiberti
@francesco.puppi
3.6K
SAThe make or break of your next marathon: The Taper.
What actually is “TAPERING”?
Tapering is when you reduce total training load in the final stages of preparation before a race.
For the marathon, it’s recommended a 2-3 week taper.
During the taper, total training volume is reduced (aka distance covered) and total intensity is reduced (aka runs and sessions get easier).
Tapering allows your mind and body to recover, rest and most importantly freshen up ahead of race day, so you can put the training block to use and give the race your all!
5 TOP POINTS for tapering:
🏃🏼♀️Do not chase fitness in the taper. Don’t add in extra runs / sessions you’ve missed in past weeks, the fatigue this builds will honestly catch up with you on race day. You want to be fresh and not fatigued.
🏃🏼♀️Turn the race nerves into feelings of excitement. See it as a “I get to do this” rather than dreading marathon day arriving. Your victory lap is next, all the hard work is done - take it in and enjoy this time to recover well for it so you can turn up as yore best version.
🏃🏼♀️Know your race plan. Use the taper to plan how you’re going to attack it, what splits you’re aiming for, what pace, when you’re taking on fuel - leave nothing to chance. Race day isn’t a time to start anything new.
🏃🏼♀️Look after yourself. This may sound obvious, but give yourself that extra care - more sleep, more baths, more magnesium, more water, more carbs, stay away from germs, wrap yourself in cotton wool!
🏃🏼♀️Don’t do nothing - don’t just run zero miles in the final 2 week taper, shorter sessions and easy runs will keep your body ticking over nicely!
If you’re running a marathon soon…perhaps @londonmarathon like me….Good Luck - you’ve got this.
Any questions about kit, strength, recovery, running, fuel, race day…let me know! I’m here to support you in your journey! No question is too small!
Tag your running buddy in this 🏃🏼♀️🙌🏼
#marathontraining #marathoner #marathon #motherrunner #fyp #womenshealth #relatable #womensfitness #foryou #runningmotivation #toptips #womensrunning #marathonrunning#londonmarathon #runner #running #runningtips #recovery #taper #tapering #howto
@sarahcampus
6.4K
EMAd Tapering is the scariest time for many runners- random niggles, super fatigued what does it really mean?
Does it mean you’re marathon ready?
@sportsdirectrunning
#Marathon #Tapering #MarathonTraining
@emmakirkyo
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