WHAT THE HELL IS TAPERING?

Published: 27/03/2026 | By: Emma Kirk-Odunubi

If you’re running a spring marathon like the London Marathon or the Manchester Marathon, the last few weeks of training are make or break. This isn’t about grinding harder – it’s about tapering like a pro, so you hit the start line feeling fresh, confident, and ready to crush it after months of early-morning miles and winter workouts. And, if you’re not sure what tapering actually is, don’t worry – our running ambassador Emma Kirk-Odunubi breaks it all down for you.

Tapering might sound like “taking it easy,” but it’s actually a clever science of recovery. It’s the structured reduction of your training load in the lead-up to race day. The goal? Let your body repair itself, refill energy stores, and fine-tune your muscles so you’re sharper and stronger than ever.

Think of it as giving your body a backstage pass to super compensation: the physiological magic where muscles rebuild, glycogen stores refill, inflammation drops, and nerves fire more efficiently. The payoff is massive – you’ll feel lighter on your feet, more energetic, and mentally ready. Even legends like Eliud Kipchoge swear by it.

HOW LONG SHOULD YOU TAPER FOR?

The ideal taper depends on your race distance and the mileage you’ve been piling on. Short races like 5Ks or 10Ks need only a few days of taper, while half marathons benefit from a week or two. Full marathons, however, shine with a two to three-week taper, giving your body time to shed fatigue while keeping your fitness intact. Ultra and trail runners might need longer – three or four weeks – depending on distance, terrain, and experience.

Several personal factors also influence your taper: your weekly mileage, any lingering injuries, whether this is your main goal race, and how much strength work you’ve been doing. The taper isn’t one-size-fits-all; it’s your chance to personalise recovery and sharpen performance.

KICKING OFF YOUR TAPER: THE LONDON AND MANCHESTER COUNTDOWN

For spring marathons like London and Manchester, tapering should begin around two to three weeks before race day. Elite runners may taper slightly shorter thanks to their recovery superpowers, but for most recreational runners, a three-week taper hits the sweet spot.

The key is personalisation. If you’ve been smashing high mileage weeks or heavy strength sessions, ease back to prioritise recovery. If injury risk is high, reduce even more. The taper is your opportunity to let your body recharge while keeping your legs feeling light and springy.

Not sure how to do it? Here are some guidelines:

Weeks 3 & 2

At this stage, it’s about reducing volume without losing rhythm. Your long runs shrink from 30–32 km to a manageable 16–22 km, but you keep running regularly to maintain responsiveness and prevent stiffness. Short bursts of intensity – race-pace intervals or tempo sessions – keep your body sharp, while heavy lower-body strength work takes a back seat.

Now’s also the time to check your kit. Stick to the shoes, socks, and clothing you’ve trained in. The last thing you want is to experiment with anything new on race day.

Race Week

Race week is where you drop the hammer on mileage, often by 40–50%, but short, sharp bursts of intensity keep your legs lively. Think easy runs with strides, a brief race-pace session early in the week, and shakeout runs to loosen up closer to the start.

This week is about recovery, sleep, and mental preparation. Many runners benefit from visualisation: imagine crossing the finish line, the roar of the crowd, and even the smells of the atmosphere. Rehearsing these moments in your mind primes your confidence and focus.

DON’T NEGLECT FUELLING

Nutrition becomes particularly important during tapering. Some runners mistakenly eat less as mileage drops, but carbohydrates are now your best friend. Fill your glycogen stores in the 36–48 hours before race day with foods like pasta, rice, potatoes, oats, and bread.

Stick to what’s familiar. Trying new foods or fuelling strategies is a gamble you don’t want to take. A pre-race favourite I’ve tested over and over? Chicken pesto pasta with a generous side of garlic bread – a simple, comforting choice that won’t betray you on the day.

AVOID THE TAPER TRAPS (AND MARANOIA)

Even seasoned runners can stumble here. Common mistakes include training too hard because you feel fresh, neglecting sleep, or testing new kit. Many also experience “maranoia” – marathon paranoia where every niggle feels catastrophic. Most aches and twinges are completely normal during the taper. Trust your training, believe in your preparation, and let your body do its magic.

RACE WEEK CHECKLIST: BE CALM, BE READY

As race day looms, focus on the essentials. Check that your running shoes, kit, socks, and fuel are all ready. Confirm travel arrangements, collect your race bib, and check the weather. Maintaining a familiar routine will calm nerves, and gentle movement, stretching, and short walks keep your body relaxed and prepared.

EMBRACE THE TAPER, UNLOCK YOUR POTENTIAL

Tapering can feel unnerving. After months of structured training, doing less may feel wrong – but it’s exactly what allows all your hard work to shine. Reduce mileage, prioritise recovery, trust your preparation, and keep your routine consistent.

Step onto the start line in London, Manchester, or any spring marathon with confidence. Your body is ready. Your mind is ready. Now all that’s left is to run the race and enjoy the journey.