Tapering Before a Race: Why Running Less Can Help You Perform Your Best
You’ve spent weeks or months building mileage, completing long runs, and fitting workouts into your schedule. Then, just as race day approaches, your training plan asks you to do something that can feel surprisingly difficult: run less.
If cutting back makes you worry that you’ll lose fitness, you’re not alone. Many runners feel restless or second-guess their preparation during the final weeks before a race. But that reduction in training—known as a taper—is an important part of getting to the starting line ready to perform.
Here’s what the research says about tapering and how to make the most of yours.
What is a taper?
A taper is a planned reduction in training before a race. The goal is to give your body time to recover from accumulated fatigue while maintaining the fitness you’ve built throughout your training cycle.
Think about how you feel after a particularly demanding week: Your legs may be heavy, your easy pace may feel harder than usual, and you may need extra recovery between runs. A taper gives your body an opportunity to absorb that training and arrive at race day feeling fresher.
A taper doesn’t replace the work you’ve done. It helps you make the most of it.
What does the research say about tapering?
A 2023 systematic review and meta-analysis published in PLOS ONE examined the effects of tapering on endurance athletes. Across 14 studies, researchers found that tapering improved time-trial performance and time to exhaustion.
One approach associated with improved time-trial performance involved:
Reducing training volume by 41–60%
Maintaining training intensity and frequency
Tapering for 21 days or less
Both gradual reductions and more immediate cuts in training volume were associated with performance improvements. journals.plos.org
That doesn’t mean every runner should cut their mileage by exactly 50% or taper for three weeks. The studies primarily involved well-trained endurance athletes, and the right approach for you depends on your race distance, training history, current fatigue, and individual needs. Think of the research as a useful starting point rather than a rigid formula.
How much should you reduce your mileage?
The idea of cutting your mileage substantially can be unsettling, especially when you’re used to following a full training schedule. But a taper is designed to reduce fatigue—not test how much training you can squeeze in before race day.
For example, if you’ve been running about 40 miles per week, a 41–60% reduction would mean running approximately 16–24 miles over a comparable week. That’s an illustration of the research range, not a mileage target that will be right for everyone.
Depending on your plan, you might reduce mileage gradually over the taper rather than making the entire cut at once. Your longest run will typically get shorter, and individual runs may be abbreviated as race day approaches.
One note when comparing mileage: Race week can be tricky to calculate. Whether you include the race itself changes the total, so follow the way your training plan counts those miles.
Should you still run fast during a taper?
Often, yes—but less of it.
In the studies, maintaining training intensity was part of an effective tapering strategy. In practice, that doesn’t mean every run should be hard or that you should complete your biggest workout a few days before your race. It may mean keeping some familiar faster running in your routine while reducing the overall amount.
For example, a runner who regularly includes intervals, tempo work, or strides might continue with a shorter, less demanding version as part of their plan. Most running can remain comfortable and easy.
The goal is to keep your legs accustomed to running at different paces without adding significant fatigue. If you’re unsure what that looks like for you, a coach or running specialist can help you adjust your workouts.
What about the number of days you run?
The review found benefits in tapering approaches that maintained training frequency while reducing volume. For runners, that could mean keeping a familiar running schedule but making the runs shorter.
That said, keeping the same number of running days isn’t mandatory for every runner. If you normally benefit from a rest day, are feeling unusually fatigued, or are managing an injury, your taper should reflect that. Your usual routine and how your body is responding matter.
Will I lose fitness if I run less?
A short, planned taper is intended to maintain fitness while allowing fatigue to decrease. You might feel different during the process—some runners feel energetic, while others experience heavy legs or feel a little “off” before they start to feel fresh.
The 2023 review found improvements in performance after tapering, but it did not find statistically significant changes in VO₂ max or movement economy. In other words, runners may perform better after a taper even without a measurable change in those fitness indicators. journals.plos.org
If you’re tempted to add an extra long run or challenging workout because you’re worried you haven’t done enough, remember why the taper is there: to help you arrive ready to use the fitness you’ve already built.
Should you train extra hard before you taper?
The review found larger time-trial improvements in athletes who completed a period of increased training load before tapering compared with those who followed a conventional taper.
That finding doesn’t mean you should suddenly add mileage or force a hard final push before your race. A substantial, unplanned increase in training can leave you overly fatigued or contribute to injury—especially if you’re already struggling to recover.
Many runners naturally reach a peak training period before tapering. Stick with a progression that makes sense for your experience and training plan, and prioritize recovery if something doesn’t feel right.
How to make the most of your taper
Running less is only one part of preparing for race day. Use the extra time and energy to support your recovery:
Prioritize sleep. Give yourself a consistent opportunity to rest, especially in the weeks leading up to your event.
Keep fueling. Your training volume may be lower, but your body still needs adequate food to recover and prepare. Follow a race-specific nutrition plan that works for you.
Stay with familiar routines. Race week is generally not the time to experiment with new shoes, a strenuous strength workout, or unfamiliar foods.
Plan the practical details. Check your race logistics, lay out your gear, and think through your fueling and pacing plans.
Expect some nerves. Feeling restless doesn’t necessarily mean you need more training. A little extra downtime can feel strange when you’ve been following a busy schedule.
Find a taper that works for you
There’s no single taper that works perfectly for every runner. A first-time half marathoner, an experienced marathoner, and someone preparing for a trail race may all need a different approach.
The goal is to find the balance that helps you feel rested, confident, and ready for your event.
Have questions about your training or an upcoming race? Oregon Running Clinic can help you identify what’s working, address concerns, and develop a plan that supports your goals. Learn more or schedule an appointment.