8 Tapering Truths for Runners: How to Taper for Peak Performance
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- เผยแพร่เมื่อ 29 พ.ค. 2024
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Tapering is part art and part science. Last week, Jason spoke with author and exercise science journalist Alex Hutchinson on the Strength Running Podcast to discuss tapering for runners.
In this video, Jason summarizes 8 essential lessons for how runners should taper as they gear up for their goal race. From frequency of running to length of taper, cross-training, strength tapering, and more.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Dont over think it. Just rest up the days before a big race to make sure you are healthy and energized.
Great tips / the two things I always make sure to include my own tapers are: (1) increasing my daily sleep by 1-2 hours during the taper, and (2) plantains are lowkey underrated carb sources because they help replenish the potassium + their ripening cycle allows you to cook them based on the glucose you want to derive from them. So for tempo run days, I typically use yellower plantains - green plantains for long runs.
preparing for my 5k race that I'm trying to PR in, thanks for this video!
Objectively the best running advice channel on the platform
Agreed
Great advice! Thank you so much!
Thx for sharing. Well structured and explained. Keep it up!
Thank you! Just what I needed to hear 3 days from my half marathon! Wooo!
Thanks for the useful tips! 💪🏼
Excellent info! Especially running the same number of days! I also like doing strides during the taper. Just keeps me sharp for the race.
Thank you for the information
Helpful
This video was very helpful. Answered everything I didn’t know I wanted to know but now I can’t belive I never knew it before
Great advice. Good job
Great great advice!
The best tip # 6 I loved, non stop running 🏃🏽♂️
This is great thank you! Just in time for Boston :)
Hi. I have been binge watching your channel for the past few days and I love the information! I am 57y/o and had double knee replacements 3 years ago and I ran my first 5k last Saturday. I ran it in my hotel room and I kept my HR below 135. I am using Jeff Galloway's coach to 5K run that's on Garmin and I had a question. Do you still try to keep your heart rate with MAF or do you follow the Run / Walk method? I almost am at a SLLLLOOOOOOWWWW run, if you can call it that.
Thanks for the tips. I always enjoy your videos.
Should we use the taper period to dial in our goal pace? For example, instead of doing threshold workouts during taper, do race pace sessions.
...also love the outtake at the end!! :)
Thank you. I was running sub 7 last year, now I can’t get under 7:30 in the mile. The 800 I was just over 3, now I’m 3:23.
#8 is golden advice! 🤜🇨🇦
Hi Jason, thank you for the solid advice. So in a nutshell, less volume, but maintain the intensity and frequency of runs. Are there any specific speed drills we could do on those last few weeks before the 1/2 marathon that would help us be optimized for Race day but not tire us out and compromise our taper?
Jason, I started the NYCM taper today. I'm wondering about nutrition. Would it be best to cut some carbs the first week then build up the second week toward the marathon?
Thank you for your tips. I wonder what science says about tapering?
What percentage should the mileage reduction be for week 1 and week 2 of the taper for shorter distance races like 1500m or 3k?
I think I may have done the taper wrong.
I increased the intensity, and reduced milage, but now I am sore and have a race in 3 days.
Hi, do you think there is a benefit if, for example, an athlete gets a 2days full rest period before the start of a fast 5KM Race?
Hi Jason, thank you for the great tips. I would love to know your opinion about continuing strength training through the taper period.
Lol, 2 years later, I'm guessing, not much...🤔.
He never responds
Fair play mate
thx
Should my tune up races be shorter than my goal race?
How long before my 10k goal race should I race in a 5k?
Coach, one question, what if I reduced my mileage (running per week) in the week prior to the race given a stomach infection and I was just able to run one day? That happened to me last week and I haven’t run since then. Tomorrow, Tuesday I will start running at an easy pace since my half marathon is this Sunday. Do you think that illness will negatively impact my performance?
Does this advice apply to middle distance? Like 800m/1500m
What if I missed almost entirely 2 weeks un the middle of 17 weeks marathon training, should I taper 3 weeks?? Only 2 weeks? Not feeling tired really. My race is on November 7th...
I’m tapering down now from 70 to 80 mile weeks at its peak going into a 100K, legs are tired. My question is should I not run very much or at all on race week?
Do working out legs at the gym helps your endurance and fitness?
Which small taper error is more destructive to race performance at the half marathon distance ....slightly too aggressive or slightly too passive?
Less of a taper is probably worse.
I’ve started tapering and I’m really feeling like crap. For the past few days I’ve been waking up at 3:00 and I haven’t been able to fall asleep until it was time to get up. Any tips? Marathon is in two weeks and I can’t sleep.
Great video. All of these tips are great! As a 51 year old who returned to running at age 49 after *cough* 29 years being away, I wish I would have had these tips. Four injury cycles later and I am still fine tuning my running for Ultra Masters. ;-)
58 year old back at running after 38 year layoff :) Trying to make up for lost time!
I have a question Jason: I have been reading "Run Faster" since watching your video on running books. I just read how Fitzgerald says short hill bursts are just as beneficial as lifting weights and that he thinks runners should not be lifting weights. What is our take on this?
Who is the author? Sorry would love to read it ❤️❤️❤️❤️
fast recovery
Can some people require less than 2-3 weeks of tapering? For me, I feel the best after tapering for about a week for a full marathon. If I taper over a week i feel like i struggle on race day. :(
Try higher intensity on those 2 taper weeks and lots of strides.
OR
Is it possible that you gained weight during longer taper 🤔 I don’t want to label you incompetent with nutrition just trying to help here...
how much should mileage decrease each week before a goal race? like 25% the first week, 50% the second week?
There isn't a set formula... Hard to say!
Is tapering only for 1 event per year my main event ? Can I taper 2 days on a tune up race?
7:51
1-3 weeks for marathon, right? You didn’t specify. Like I wouldn’t taper more than a week or so for a 10k?
Tapering is very difficult here in Philippines because you have to do your house responsibility HAHAHA
HAHHAHAHA very true!
Fact
What is a taper???
Did you watch the video or listen to the podcast episode?
my some problems
1st comment
Congratulations on all your success.
Awesome.
Pfff…..doesn’t answer a single comment.
Need to get to the content faster…nearly 2 min before you started.