You’ve done the hard work—long runs, hill workouts, tempo miles. Now, as race day approaches, it’s time to do something that feels a little counterintuitive: pull back.
Tapering is the final, crucial phase of marathon training. And while it can be mentally challenging to reduce your mileage, science and experience make one thing clear: proper tapering helps you show up stronger, fresher, and better prepared on race day.
What is Tapering and Why Does It Matter?
Tapering is the 2–3-week period before a marathon when you gradually reduce your training volume. The goal is to give your muscles time to recover from weeks of hard work, while still maintaining the fitness and rhythm you’ve built.
Benefits of tapering include:
- Reduced fatigue and inflammation
- Improved muscle repair and glycogen stores
- Sharper mental focus
- Lower risk of injury
- Peak performance on race day
Think of tapering as your body’s chance to absorb all the work you’ve put in, like waxing your skis to fine-tune your turns.
How to Taper Effectively
3 Weeks Out
- Reduce mileage by about 20–25% from peak
- Keep long runs, but shorten them (e.g., drop from 20 to 12–14 miles)
- Maintain intensity (pace, strides), but reduce volume
- Focus on good sleep, nutrition, and mobility
2 Weeks Out
- Cut total mileage by another 15–20%
- Last “long” run should be 8–10 miles
- Incorporate short intervals or strides to stay sharp
- Avoid new shoes, routines, or terrain
Race Week
- Runs should feel light, easy, and short (2–5 miles)
- Include some strides or race-pace segments to maintain rhythm
- Prioritize hydration and rest
- Start adjusting your sleep schedule if needed
Pro Tip: Don’t panic if you feel sluggish early in your taper: it’s normal. Your body is adjusting and recovering.
What If You're Feeling Pain During Your Taper?
It’s common to feel phantom pains during taper like minor aches and stiffness that come and go as your body shifts into recovery mode. But if you’re experiencing consistent knee pain, foot soreness, or hip discomfort, it’s worth paying closer attention.
Pain that increases with rest, gets worse instead of better, or affects your stride or daily activities may be a sign of an underlying issue. The last thing you want to is to ignore a small injury that becomes something more serious on race day.
At ROC, our sports medicine, knee, and foot and ankle specialists help runners make informed decisions about whether to push, pivot, or pause.
Mental Tips for Tapering
Tapering can be harder mentally than physically. Here’s how to manage the nerves and restlessness:
- Trust your training. You’ve already done the work—tapering won’t erase your fitness.
- Focus on quality, not quantity. Your body benefits more from rest now than from extra miles.
- Stay busy in other ways—stretching, prepping race gear, visualizing your pacing strategy.
- Stay off the comparison train. Everyone tapers differently. Your job is to recover.
Frequently Asked Questions
How long should a taper be before a marathon?
Most runners benefit from a 2–3 week taper. The exact duration depends on your mileage, training volume, and race experience.
Can I still do speed work during taper?
Yes, just in smaller doses. Short strides or race-pace pickups help your legs stay sharp without overloading your system.
Why do I feel more tired during tapering?
As your body shifts into recovery mode, you may feel heavy or sluggish. This is totally normal. Trust that your energy will return before race day.
When should I see a specialist for pain during tapering?
If pain is consistent, worsens with time, or interferes with your stride or sleep, it’s best to get evaluated. ROC’s expert orthopedic team will work with you to determine what’s normal wear and tear and what could benefit from orthopedic intervention.
Tapering is Part of Your Strategy, Not a Step Back
It’s normal to feel restless during taper. Think of tapering as locking in everything you’ve gained, not losing progress. Trust your plan. Rest when you need to. At ROC, we’re here to help you finish strong, avoid preventable injuries, and make sure you don’t miss a mile.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
