Taper Right to Race Fast (Avoid 3 BIG Mistakes!)

A running taper helps you race fast. It ensures you're fit, fast, and quick but not burdened by fatigue or soreness. Too often, runners make mistakes while tapering that lead to poor race results.

In this video, coach Jason Fitzgerald helps runners avoid three common running taper mistakes that can derail a peak running performance.

Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.

FTC Disclaimer: This video was sponsored by InsideTracker, which means a fee and/or free product was provided to the creator for this partnership.

[matthewaislabie]

Problem with my taper... training volume was too small in the first place.

[quengmingmeow]

I’m convinced that some people are able to be in peak shape (marathon or less) with a 7 day taper but others need a 14 day taper…..and to find out you just need to do trial and error. 10 days is my sweet spot for marathon and below, 14 days is for anything above marathon.

One other added thing for my taper: because I am an early morning runner, during taper as I cut back on volume, I replace that time with extra sleep. And extra 15-30 minutes….sometimes 45 minutes piled up over 10 days is incredible for the body.

[derekwood]

I like 10x200 on the Tues and 10x100 on the Friday before a sunday race. A very easy chatty parkrun on the day before, ultra low stress, see friends, talk about the race.. but no stress. I run 6 days a week, but that last week of taper I take an extra day UNLESS: something goes wrong. My Feb HM goal race this year, I had a running lab test booked 10 days out from the race, so I didn't run the day before.. Sadly that day we had the biggest storm through for several years.. roads cut off, we were without power for 3 days, not something to travel anywhere in. so I ended up with 2 rest days together, began to feel flat and "off".. so my last week ended up without the usual additional day of rest.. but it did all work out, 9 minute PB, clinching the sub90.

[trofee]

So the day before racing, doing strides on the road would be better then on the track for muscle tension?

[christopherbrand]

Any thoughts on taper differences for different distance goal races?

I like two weeks for an ultra. I have only one road marathon so far, I did two weeks for that too. But for shorter races I don’t feel like the taper helps as much and it is more important to stay sharp. I do like to have a rest/light recovery day two days out and then short with strides the day before regardless of the race distance.

[blessedlouis]

New runner here. I love your content by the way. Any suggestions for running in colder temperatures?

[MedicineRunner]

Always take something away from your videos sir. Thank you.

[kemalluxia]

What is lowering volume? Is it mileage, ?