How to taper without losing your mind

Hello, It’s Grace, and I discovered the "tapering" concept recently, as I was preparing for my first marathon. I started reading everything I could about how the pros and experienced runners train and that’s when I stumbled across this strange word: tapering.

At first, I didn’t understand it. After running so many miles during training, you’re suddenly supposed to run less just before race day? It didn’t make a lot of sense to me. I even asked more experienced friends and they all told me the same thing: “You have to taper.”

But how do you actually do it right? And how do you avoid going crazy when your body wants to run more, not less? Cutting mileage before race day can feel weird.

Here's how to make the most of your taper weeks.

How long should the taper last?

The next big question I had was: How long is this supposed to last?

The truth is, there's no one-size-fits-all answer. What I learned is that the length of the taper really depends on how hard and how long you've been training. Some runners benefit from a longer taper, even up to 4 weeks, especially if their training load has been really intense. For most marathoners, the sweet spot seems to be around 2 to 3 weeks.

What's the best way to fuel my body during the taper?

I quickly realized that nutrition isn’t just important during training, it becomes even more crucial once taper time starts. At first, I thought tapering meant I could relax a little with food, but it’s actually the opposite. With my mileage dropping, what I eat matters even more.

I’ve learned that a balanced plate really makes a difference. Instead of just a giant bowl of pasta, I try to add veggies, lean protein, whole grains, and fruit. My body needs the right mix of nutrients to repair all the micro-damage from months of training. In the first part of the taper, protein is actually key, it helps the body heal from those long training weeks. As for carbloading, it’s definitely part of marathon lore. Glycogen, the stored carbs in your muscles and liver, is the fuel your body relies on most while running. The idea is to gradually increase carbs in the last couple of days before the race

Trust the process

For me, the hardest part of tapering wasn't the running itself, it was not running as much. Suddenly pulling back felt almost wrong, like I was slacking off. But I had to keep reminding myself: tapering is part of the plan, not a step backward.

The tricky part for so many of us is doing less when every instinct tells you to do more. But the science are clear. Runners who skip the taper often show up on race day tired or even injured. Don't forget, the work is already done. By the time taper arrives, the training that will decide your race performance is already in the bank.

Focus on recovery

One thing I had to remind myself during taper is that the whole point is recovery. After weeks of long runs, speed sessions, and heavy mileage, my body is carrying a lot of hidden fatigue. The taper is my chance to let all that training sink in. I’ve noticed that when I actually rest, the constant soreness and little aches start to fade. My muscles, tendons, and joints finally get a break, and I can feel my body slowly recharging for race day.

Sleep has become my secret weapon. The more consistent I am with getting good sleep, the fresher I feel. And if I wake up feeling heavy or unusually tired, I don’t force a run just to tick a box.

Wrapping it up

All those miles, all those workouts, the discipline, the early mornings, that’s the real work. The taper is simply the bridge that carries you from training to race day.

Yes, it feels strange to back off when you’re so close to the finish line but trust the process, fuel smart, focus on recovery, and let your body catch up to all the effort you’ve put in.

If you are preparing for a marathon or any race, all the best!!