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The Dos and Don’ts of Taper Week

Taper week is key to arriving at race day feeling fresh and ready. Instead of attempting one last push or recovery marathon, focus on strategic steps to make the most of your final days of preparation.

Fitlook Editors ·
The quick read

Key takeaways

  • Taper week is about rest and freshness, not extra recovery or intense workouts.
  • Maintain shorter, less intense training sessions and prioritize sleep.
  • Avoid making significant changes to routine or diet during taper week.
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Understanding Taper Week

Taper week, the period just before race day, is all about optimizing your performance by arriving at the start line feeling rested, not fatigued or overworked. This week isn’t a time for trying to catch up on training or recovery; it’s a time to carefully balance rest and activity.

Key Dos for Taper Week

  • Keep training sessions shorter and less intense. Maintain some activity to stay sharp but avoid pushing your limits.
  • Prioritize rest and sleep. Quality rest supports muscle recovery and energy replenishment.
  • Stick to familiar foods and routine. Avoid trying new diets or supplements that could upset your system.
  • Focus on hydration. Staying well hydrated helps your body perform optimally.
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Key Don’ts for Taper Week

  • Don’t try to cram in extra recovery or intense workouts. This can lead to fatigue rather than freshness.
  • Avoid stressing over training data. Trust your preparation and allow your body to rest.
  • Don’t make major changes to your routine. Race week is not the time for experimentation.

Final Thoughts

Approaching race week with the right mindset and strategy ensures your best performance on race day. Embrace taper week as a vital component of your training plan rather than a period to push harder.

Source: Canadian Running