Its all about the Taper!
Get Race-Day Ready With These Taper Tips
With just 2 weeks to go until the Brighton Half Marathon, it’s time to start thinking about your taper! To help you arrive on the start line feeling fresh, strong, and confident, we’ve teamed up with our training partner, Runna, to share some top tapering tips.
What Is Tapering? 🧠
Tapering is when you reduce your training load in the final 1-3 weeks before your race. This allows your body to recover, repair and replenish energy stores so you feel your best on the big day.
How to Taper for Your Race
- Reduce Volume
Start to cut back your weekly mileage:
- Reduce your weekly mileage by around 20-30% in the first week of tapering.
- Reduce by a total of 40-50% in the second week.
Coaching Tip: If you’ve been doing speed sessions, scale back the number of intervals, but keep some faster-paced efforts to keep your legs sharp and tuned to your target pace. ⚡️
- Prioritise Recovery
With reduced training, focus on:
- Getting some extra sleep so your body can recharge and repair over night.
- Completing light mobility work like stretching or yoga to flush any lingering fatigue away.
- Fuel Smart
In the days leading up to your race:
- Increase carbohydrate intake to replenish glycogen (energy) stores and limit high-fiber foods to reduce the risk of digestive issues.
- Stay hydrated to avoid excess muscle cramping.
Final Thoughts 🏁
Tapering might feel counterintuitive, but it’s a crucial step to ensure you’re race-day ready. Trust the process – your body will thank you. ⏳
Ready to race at your best?
Runna is the #1 running coaching app that fine-tunes your training in the lead-up to race day. From perfectly timed tapering, to sessions tailored to your exact ability, Runna helps you arrive fresh, strong, and confident.
Click to start your personalised training today, or use code BRIGHTONHALF to make every run count.
