When you’ve got a big race coming up, it can be tempting to try to cram as much training in as possible. It’s normal for your anxiety levels to rise as race day approaches, and when you’re used to getting out and pounding the pavements day in and day out, going for a run can feel like the most natural way to deal with all that nervous energy.

But there’s a reason why most training plans will decrease in intensity in the weeks leading up to a race. Also known as the taper period, this time is crucial for allowing your body to recover from the stress of training so it can be in an optimal state come race day.

However, knowing how important the taper is doesn’t make dealing with the pre-race jitters any easier, so what other things can you do, alongside cutting down on your running, to have a successful taper period and show up on the start line feeling good? 

With the London Marathon now less than four weeks away – and race season getting into full swing – we asked Lillie Bleasdale, a running coach and SportsShoes athlete who will be running the marathon, to share her top tips for how we can make the most of this time and get through the taper period without any major panics. 

Before we get into the specifics, it’s important to be aware of how long you should spend tapering. It might be longer than you think.

“Taper periods vary depending upon your training history and the volumes you’ve been working at during your training block, but a good rule of thumb for marathons is two to three weeks, using the longer range if you have less experience,” Bleasdale says.

“Your peak training should be done and dusted by this point, with the focus then pivoting to reducing training, resting well and recovering as much as you can to let your body adapt and absorb all the amazing work you’ve been doing.” 

1. Reduce your training volume, but don’t stop altogether

A taper period should leave room for your body to recover while also helping to maintain the level of fitness you’ve built over the weeks and months you’ve been training.

“The idea of a taper is to reduce your volume but still maintain some level of intensity,” Bleasdale explains. “That might mean continuing to do interval or tempo work (if you’ve been doing these types of sessions during your training block) but reducing the number of reps you do or limiting the overall time you spend on your feet.”

Ultimately, Bleasdale says, the amount you’ll need to reduce your training volume by will depend on your experience over the distance you intend to run – if you’ve run plenty of marathons, then you might be able to deal with more volume during the taper period than someone who is attempting their first and needs to be super fresh come race day. 

And the same rules apply when it comes to other forms of training. “If you’ve been swimming, cycling or strength training during your training cycle, then yes, it’s fine to keep these activities going. But like your running, you also want to reduce the volume as well; if you’ve been strength training twice a week, for example, you should reduce the weights that you’re working with to ensure you don’t overly fatigue the body.”

It’s important to note that you shouldn’t be replacing your running with other forms of training, and that trying anything new at this stage is a bad idea.  

2. Get as much rest as possible and focus on recovery

As you enter the taper period, it’s time to take a more hands-off approach: you’ve done all the work you can do, and now you need to let your body use that work to make the adaptations you need to do your best come race day.

The only thing you can do to help this process is to rest and do as much recovery work as possible. “There is no such thing as too much sleep and recovery during this training phase,” Bleasdale says. “Get your legs up, stay off your feet as much as you can and prioritise mentally and physically recovering. You want to get to race day feeling fresh and ready to roll, not drained and tired.”

One thing to remember is that recovery is about so much more than lying still. Doing some gentle stretching, staying hydrated and making sure you’re eating a healthy, balanced diet can all aid muscle recovery and help you feel more energised come race day.

3. Prepare for the big day in advance

Race days can be incredibly exciting and nerve-racking, but they can also get quickly overwhelming if you’re not prepared. Not only do you need to have everything ready for you to run – including your pre-, during and post-race nutrition – but you also need to get yourself to the start line and navigate the hubbub of the race village.

Putting some time aside during your taper period to prepare for everything you’ll need on race day can help minimise the stress you feel before you reach the start line.  

It can also help to stop any mid-taper panic sessions, Bleasdale adds. “With more time on your hands due to the reduced training, it’s easy to start worrying or feeling anxious about race day,” she says. 

“Start writing yourself a packing list for the day, and if you’re travelling for your race, ensure that you know how you’re getting there and the timing schedule you’ve been working towards. Being organised early can help you avoid additional mental stress, which will already be high during race week.” 

4. Take some time to reflect

It’s only normal to be anxious as race day gets closer, and reminding yourself of all the incredible work you’ve put in can help to calm your nerves when you can’t go for a long run.

“If you need convincing that you’ve worked as hard as you could in the training block, then sit and review your training,” Bleasdale recommends. “Scroll through all the amazing sessions you’ve banked over the last few months, think about how accomplished you felt after them and remember all of that training is within you, ready to fuel the race ahead.”

Revisiting why you signed up for this race in the first place is also a good idea. Did you start running for charity? To get fitter? Or simply to prove you could? Whatever the reason, reminding yourself of why you started can help to transform your anxiety into excitement and get you ready to step onto that start line come race day. 

Images: Getty