Tapering is one of the most important yet frequently mishandled phases of marathon and half marathon training. After weeks or months of structured workouts, long runs, and cumulative fatigue, many runners feel uneasy about cutting back. It can feel counterintuitive to run less just when race day is approaching. However, sports science is clear: a properly executed taper allows fitness to fully express itself on race day.
Whether you are lining up for the Edinburgh Marathon, chasing a personal best at the Edinburgh Half Marathon, or targeting strong performance conditions at the Run Bournemouth Half Marathon, tapering correctly can significantly improve how you feel, move, and perform when it matters most.
What Is a Taper and Why It Is Essential
A taper is a planned, strategic reduction in training load in the final weeks before a race. The primary objective is to reduce accumulated fatigue while maintaining the physiological adaptations gained through training. When done correctly, tapering does not reduce fitness. Instead, it reveals it.
Scientific research shows that endurance athletes who taper effectively can improve race performance by roughly two to three percent. For marathon runners, this can mean finishing several minutes faster. Physiologically, tapering allows muscle fibers to repair, inflammation to decrease, glycogen stores to fully replenish, and hormonal balance to normalize. Neuromuscular coordination also improves, helping runners feel lighter and more responsive.
There is also a powerful psychological component. Lower training stress often leads to improved sleep, reduced anxiety, and heightened motivation. These mental benefits are particularly valuable for big race environments such as the Edinburgh Marathon, where excitement and pressure can easily disrupt focus if fatigue is still present.
How Long Should You Taper for a Marathon or Half Marathon
Taper length depends on race distance, training history, and weekly mileage. For marathon runners, most evidence supports a taper of two to three weeks. Runners with higher mileage backgrounds or longer training blocks often benefit from the full three weeks, while lower-mileage runners may peak best with closer to two weeks.
Half marathon tapers are typically shorter. A taper of seven to fourteen days is usually sufficient, as the physiological demands of the race are lower and recovery from training occurs more quickly. Runners preparing for races like the Edinburgh Half Marathon or the Run Bournemouth Half Marathon often find that a two-week taper strikes the right balance between freshness and sharpness.
The key principle is that tapering should reduce fatigue without removing the stimulus that keeps the body race-ready.
How Much Should You Reduce Your Training Volume
Volume reduction is the cornerstone of an effective taper. Most research supports reducing total weekly mileage by 40 to 60 percent by race week. This reduction should be gradual rather than abrupt, allowing the body to adapt smoothly.
For marathon runners, mileage often drops by around 20 to 30 percent two weeks out, then more sharply in the final week. Half marathon runners may reduce volume slightly less but still experience a clear drop in overall workload.
Importantly, intensity should not disappear. While the total amount of running decreases, some faster-paced efforts should remain to maintain aerobic capacity and neuromuscular sharpness. This balance is crucial for feeling responsive on race day, whether you are tackling the rolling sections of the Edinburgh Marathon or the flatter stretches of the Run Bournemouth Half Marathon.
Should You Keep Speed Work During the Taper
Maintaining some intensity during the taper is strongly supported by sports science. Completely eliminating faster running can leave runners feeling flat, sluggish, or disconnected from race pace.
During a taper, speed sessions should become shorter and less demanding, but not vanish entirely. Intervals may be reduced in number, with longer recovery periods, or replaced with short race-pace efforts embedded into easy runs. For example, marathon runners might include a few kilometers at goal marathon pace, while half marathon runners may perform brief tempo segments or controlled strides.
This approach keeps the nervous system engaged while minimizing fatigue. It is particularly beneficial for runners targeting competitive fields or fast conditions at events like the Edinburgh Half Marathon, where maintaining rhythm is essential.
The Role of Long Runs in the Taper
Long runs should be reduced significantly during the taper. For marathon runners, the final long run typically occurs two to three weeks before race day and is shorter than peak long runs. After that point, long runs shrink rapidly, allowing the body to recover fully from cumulative stress.
Half marathon runners may still include a moderately long run ten to fourteen days before the race, but it should be comfortable and controlled. There is no fitness benefit to pushing long-run distance deep into the taper.
Reducing long-run stress is especially important when racing demanding courses or large events like the Edinburgh Marathon, where muscular endurance and freshness play a major role in late-race performance.
Strength Training and Cross-Training During the Taper
Strength training can remain part of the taper, but it must be adjusted carefully. Heavy lifting, high-volume sessions, or exercises that cause significant muscle soreness should be reduced or removed entirely in the final one to two weeks.
Light strength work focusing on mobility, stability, and activation can be beneficial, particularly for injury prevention and posture. This may include bodyweight exercises, resistance bands, or short core routines.
Cross-training should be used sparingly. While low-impact activities can help manage stress, they should not replace rest. The primary goal of the taper is recovery, not additional conditioning.
Nutrition Strategies to Support an Effective Taper
Tapering is not the time to drastically cut calories. Although energy expenditure decreases, the body’s need for nutrients remains high due to ongoing repair and glycogen replenishment.
Carbohydrate intake becomes especially important in the final week before race day. Increasing carbohydrate availability supports full glycogen storage, which is critical for endurance performance. Protein intake should remain consistent to aid muscle repair, while fats help maintain hormonal balance.
Hydration also plays a key role. Gradual, consistent hydration supports circulation, temperature regulation, and digestion, all of which are vital on race day. This is particularly relevant for spring races like the Edinburgh Marathon, where weather conditions can be unpredictable, or seaside events such as the Run Bournemouth Half Marathon, where wind and exposure may increase fluid needs.
Sleep, Stress, and Recovery During the Taper
Sleep is one of the most powerful performance enhancers during a taper. Reduced training load provides an opportunity to improve sleep duration and quality, which accelerates recovery and enhances cognitive function.
Stress management is equally important. Many runners experience heightened anxiety as race day approaches, despite feeling physically better. Gentle routines, consistent schedules, and mental rehearsal can help maintain calm and confidence.
This mental readiness is invaluable in large, energetic events like the Edinburgh Half Marathon, where crowd support and race-day logistics can otherwise feel overwhelming.
Common Tapering Mistakes to Avoid
One of the most common mistakes is doing too much too late. Extra workouts added out of fear of losing fitness often result in residual fatigue that lingers into race day. Another frequent error is cutting intensity entirely, which can leave runners feeling flat and disconnected from pace.
Over-focusing on body sensations is also a pitfall. During the taper, runners often notice minor aches or heaviness that are simply signs of recovery, not loss of fitness. Trusting the process is essential.
Trying new shoes, nutrition strategies, or training methods during the taper is another mistake that can disrupt readiness. Consistency and familiarity are key.
How to Know Your Taper Is Working
A successful taper often brings a mix of sensations. You may feel more energetic, but also slightly restless. Legs might feel heavy one day and light the next. These fluctuations are normal as the body adapts.
Performance indicators include improved perceived effort at easy paces, sharper response during short pickups, and improved mood and motivation. By race week, most runners feel an underlying sense of readiness, even if nerves are present.
When executed correctly, the taper ensures that months of training come together seamlessly on race day. Whether you are chasing a personal best at the Edinburgh Marathon, aiming for a strong negative split at the Edinburgh Half Marathon, or enjoying the fast coastal stretches of the Run Bournemouth Half Marathon, a science-backed taper allows you to arrive at the start line rested, confident, and fully prepared to perform at your best.