Maximising Your Race Performance | 10 Tapering Mistakes To Avoid

You’ve been training hard for a key running race that you’ve been targeting - a 10k, half marathon or marathon, and now it’s taper time! Make sure you watch our video to avoid some common mistakes and make the most of the weeks leading into your event.
↓↓Let us know if you have any top tips, or if you’ve learnt the hard way. Has tapering had a big impact on your running performance? Are you tapering for a specific event coming up?
↓↓
What’s In This Video?
0:00 Intro
0:41 Not Resting Enough
3:03 Resting Too Much
3:50 Trying To Squeeze In Long Runs
4:48 Changing Your Diet
5:24 Spending Too Much Time On Your Feet Before Race Day
6:10 Comparing Your Taper To Someone Else
6:37 Changing To New Shoes
7:05 Not Getting Enough Sleep
7:48 Sports Massage Too Close To The Race
8:14 Not Having A Race Day Plan
MUSIC licensed by Artlist:
235 Are You Alive Instrumental Version - Michae lShynes
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[@runningchannel]

↓↓Let us know if you have any top tips, or if you’ve learnt the hard way. Has tapering had a big impact on your running performance? Are you tapering for a specific event coming up? ↓↓

[@michaelrockow5461]

Also - always shoot for a good sleep 2 nights before a marathon, because you never sleep well the night before. You end up going to bed too early because you have to wake up very early. You aren’t really tired anyway and you’re also nervous. You end up staring at the ceiling, questioning your sanity.

[@runningchannel]

Absolutely great point! Who sleeps well the night before a race?! Especially if you're staying away from home.

[@Cozwantsthatpie]

Whenever I see that these videos were filmed before Covid I always damn is the Running Channel that prepared that they have videos planned a year in advanced

[@runningchannel]

Thanks for watching! Haha - not always that far in advance, but we do try :-)

[@TheKiltedAdventurer]

Rest is so vital. It is very difficult for driven people, but knowing it increases performance makes it vital. Thanks for another great video!

[@runningchannel]

Absolutely! And thanks for watching :-)

[@michaelb5432]

I have made the mistake of walking around sight-seeing the day before. I clocked 30km of walking before I did the Copenhagen marathon in 2019.. big mistake! I would add that in tapering it's not really the time to try out new equipment, like introducing a phone holder on your arm or suddenly deciding a camel pack is for you, use your long runs to test out these ideas and see what you feel comfortable wearing over a prolonged distance.

[@runningchannel]

Oooh yikes! Great points about trying out new equipment well ahead of your taper too!

[@FreedomRunnersIO]

Totally agree...by the time you race (as mentioned in the video) you should already know what you will eat, use for gear, etc.

[@daveanderson7198]

As I started training up for my first marathon, Loch Ness in 2018, I’d never heard of tapering before and then a plan I found online that I decided to follow mentioned it. I never before thought that backing off in the 3 weeks before a marathon would help but I trusted in the advice and found that I felt so fresh on race day. Always good to get a reminded of what to consider to taper properly so thank you team, hopefully I’ll be able to use this advice for Manchester in October, fingers crossed it goes ahead! Stay safe and stay well. 🏃🏻‍♂️

[@NeenaBeena]

I have been an endurance racer for 11 years doing long distance skateboarding. I never researched anything about it until this year and now I feel more prepared than ever! Thanks for the tips. I have a 4-mile race this Saturday followed by a 100-mile ride on Sunday which will take about 10 hours.

[@MrMisuma]

Word of the day: Tapering! I had to google it. I learn stuff every day 😄

[@runningchannel]

Ah brilliant Michael! Glad you've learned something new :-)

[@paddywiggle]

Taper is a very useful word.

[@cesarq6011]

I was about to do a 2 hour easy run today tues& marathon is on Sunday. Thank you for the insights!

[@csebire]

Had a couple tapering nightmares over the years. Had an air bag blow out on a Peg Trail 36 shoe the week before an event. Managed to put a few km into the replacement shoes during the week to avoid blisters. Had snow in November in Australia about 10km from a trail event. So spent the day before with the kids hiking and snow play. Did manage to get some great photos from the top of a waterfall with snow all around. So it wasn't the end of the world.

[@runningchannel]

How horrible about your shoes, Carl! But wow about the snow! For exceptions like this - you've just got to enjoy the moment, though, right?

[@brookie_cuqui]

Sensible, studied advice well-communicated with a great dynamic between the two of you. Feeling good for Valencia this Sunday! 💪🏼

[@caitlinknox2674]

This is so so helpful for me right now, I don’t think I’m quite resting enough! I’m running my first 50km ultra in the 13th of February!

[@Kelly_Ben]

Go get it, let us know how it goes! I did my first in November, and i'm totally hooked! (And like a moron, I only tapered less than a week. Lol)

[@runningchannel]

Oh wow Caitlin! Yup, definitely take it easy now... All the best for your first ultra! Let us know how it goes.

[@carlosaguirre6615]

How did the ultra go ?

[@alaskahudson]

@caitlinknox2674, did you run the ultra?

[@DavidWilliams-sd7yw]

I'm about a month away from tapering ready for the great Welsh virtual marathon on April 4th so this video was posted at the perfect time!..a very informative video as always. Keep up the good work 💪🏃🏃‍♀️🏃🏃‍♀️

[@runningchannel]

Ah that's great timing then, David! Glad you found it helpful and all the best for your marathon! Let us know how it goes :-)

[@gregjohnson5791]

Couple of tips for getting to sleep the night before - I find if I’m starting a new book it fall asleep easier as I’m not into the book yet. I’ve also seen people say a small alcoholic drink will help as if it’s small it won’t affect performance, not done that one but I can see the logic.

[@jasonree]

Great advice. Don’t fit in a long run. Been there paid the price. Don’t change your diet. Been there, a beer diet doesn’t work. Great to see pre-COVID, I have almost forgotten what that was like...

[@runningchannel]

Thanks for watching Jason :-)

[@runforyourlife7229]

Tapering added to my dictionary today haha great video and geez you guys are what i call PREPARED! filming one year in advance - love the work:)

[@runningchannel]

Thanks so much for watching and glad you found it helpful! Have you got a race coming up?

[@runforyourlife7229]

@@runningchannel I do, but it's a longer way down the road (paris marathon in october) so i still got time before the tapering begins!

[@jaspermcdowell229]

Great tips! Now we just need a race to taper for...

[@runningchannel]

Absolutely! In the meantime there's always a virtual event, Jasper :-)

[@FreedomRunnersIO]

Yes...although in my area we have staggered starts. Not the same, but close enough 🙂

[@kenndo69]

Appreciate the help, buzzing & just want to run 😂😂 got my run in a week, so time to taper down. Thanks for this. 👍

[@regularcyclist4852]

My most recent marathon was the Midnight Sun Marathon which, unlike others I’ve done, started in the late evening. I did my usual marathon taper but marathon day itself was something new and a bit of an experiment. Decided on a meal around 2pm then back to the hotel for a nap. Thankfully it seemed to work, not doing anything disastrously wrong, and I knocked over 7 minutes of by 5 year old marathon PB.

[@chrishunter2228]

Guys?! I’m at the end of my first week of tapering and you drop this video? S’ok though I’m doing ok apparently!

[@runningchannel]

Ah that's great timing then! And good news you're on the right track! Which race have you got coming up?

[@chrishunter2228]

@@runningchannel no official race! Since COVID started I bought a treadmill, trained for a half and ran it on the road. I got my half down to 2 hours and now I’m ready for a full. Aiming for 4.5 hours. Doing it solo on a road course I’ve mapped myself. Would love it to be a proper race!

[@michelleharnett1351]

Timely, as I am tapering!

[@runningchannel]

Great timing! Which race are you doing?

[@michaelgray6245]

I recognise Highbury Fields as your filming location! 😊 Thanks for these great tips ❤

[@hairyairey]

I like the timing of the person who ran past when Rick said that tapering doesn't give you free license to kick back and relax.

[@runningchannel]

Haha - I'd love to say we added that in specially :-)

[@MrBrianRoberts]

Class advice 👍thank you from Llandudno North Wales

[@runningchannel]

Glad you enjoyed it Brian! Have you got a race coming up?

[@briandefoe5369]

I'm on day 90 of a streak, running 45 mile weeks, and running a HM on what will be day 99. That will be HM #24 in the last 31 months. I don't plan on reducing mileage, but will avoid speed work in the week before the race.

[@FreedomRunnersIO]

I will have to test the speed work theory out...never seemed to stop me from hitting my target time, but maybe I can be faster. Or as mentioned in the video...maybe it’s just they way it works for me 🙂

[@runningchannel]

Wow Brian! Well done and good luck with your half marathon!

[@jungtao]

Rick , Anna !!! Great tips . Love seeing u guys.

[@runningchannel]

Thanks for watching!

[@amilton1015]

Thank you great video/audio

[@runningchannel]

Glad you enjoyed it

[@avivgol3319]

Timing couldn't have been better, just starting my first marathon taper!

[@runningchannel]

Awesome! Which marathon are you running?

[@nathanbaker1727]

I'd even say a weeks taper is important in building up milage, since I was ill, I've gone quickly back up to a bit short of my peak milage (week 1: 12 miles, week 2: 25 miles, week 3: 35) then I've stuck there for (including this week) three weeks to let my body re-adjust. Once I get to peak milage the idea is X3 weeks building x1 week lower milage to let my body recover - rinse and repeat.

[@FreedomRunnersIO]

I actually do something similar only during the lower week I throw in a time trial to see how I am progressing.

[@nathanbaker1727]

@@FreedomRunnersIO that's a really good idea! I might use that/adapt it and do it over a 6 week block or something!

[@FreedomRunnersIO]

@@nathanbaker1727 awesome...let me know how it goes 👍it has helped me in a lot of ways 🙂

[@celiasattamino9627]

Best KZbin channel!

[@burn_that_butter6829]

best advice i tell myself is "trust the taper / trust the training plan" because I am CHOMPING at this bit to run more miles, more frequently or get in really hard weight training/ cross training because I have "so much energy".

[@nickfedor210]

Great info on tapering. I'll do some of this for my upcoming ultra. Have you guys done a video on what a marathon training calendar would look like?

[@runningchannel]

Thanks for watching Nick. We have got a video on how to prepare for your first marathon here: kzbin.info/www/bejne/a3LZfIWfg9RlrLs, hope this helps!

[@PhilippBorn]

Tapering.. Mh. Started streaking at the beginning of the year. For day 32 I've ran a 1:34:58 HM - crushing my previous PB from October by 7:47min, after running 320km in January. Maybe.. If I reduce my mileage a bit, do some proper carb loading before my next attempt and allow myself to run on a slightly higher HR, maybe there's another PB waiting around the corner. 🤔🙈

[@FreedomRunnersIO]

Good tips in this video...should lead to new break throughs 👍

[@kingsley6236]

As usual guys, great video with great tips! I found tapering for the first time a bit confusing. Hopefully this year I will have a few VERY tough half marathons, and this video has helped A LOT!!! Thank you

[@runningchannel]

That's great Kingsley and we're so happy you found the video helpful! Which half marathons are you doing?

[@kingsley6236]

@@runningchannel I am doing the Snowdonis half in May, Yorkshire three peaks in July, Bangor half in Sepember, Caenarfon half and Langdale half in October, and the Conwy half in November!

[@kingsley6236]

@@runningchannel You keep us all of us running knutters going through these bizzar time. I have a good challenge...run the Langdale half marathon or marathon (organised by brathay challenges) this year. It's tough, technical, hilly and more than likely raining, so immensly fun. Go on I challenge you all to do it!!!!!

[@runningchannel]

Wow Kingsley - those are some tough races! But in such beautiful places (I'm jealous!). All the best for your training and do keep us up to date with how each of them goes!

[@runningchannel]

Thanks for the suggestion! I'm actually running the Lakes Trails marathon in Coniston in June and have previously run Windermere marathon (though it's road..). I'll definitely suggest Langdale to the team. Who would you like to see tackle it from the presenters? - Mary

[@DmitryRudoy]

Wish me luck on my first marathon, Feb-19. Unfortunately, virtual, but it will do...

[@runningchannel]

Good luck Dmitry! Let us know how it goes!

[@keremyzc7210]

so, you have listed all the things that I've done wrong in the past, and had to learn the hard way...

[@runningchannel]

Eeeek - sorry to hear that! But hope you've got tapering down to a fine art now?

[@keremyzc7210]

it is more of a dark art for me. I will have to watch this video again when the time comes!

[@Kelly_Ben]

Every year I do a big trail festival at a ski resort. LOTS of vert, very tough no matter what distances you choose. Problem is, there's a great indoor water park at the resort... multiple big slides, up really looong staircases... and since we only stay the night before, it's game on! Lol I've aggravated my knees, exhausted my legs, or had too many drinks at the bar overlooking the park every year. But man is it a great weekend...

[@runningchannel]

That does sound like a great weekend, Kelly! Probably not the best for the run the next day - but it's all about the experience :-)

[@prydeofclyde1891]

Thanks guys!

[@michaelrockow5461]

I managed to combine “sports massage” and “too much time on feet at Expo” into one, poorly executed afternoon before the CIM in 2019. I went into the expo planning a quick in and out to get my number and get off my slightly sore calf. I left 3 hours later with a bunch of nutrition products, a couple of tee shirts, a massage, and a very sore calf that ended up hampering my running for a month. As for the marathon, well, that PR didn’t pan out.

[@runningchannel]

Oh no! SO sorry to hear this Michael - that's a tough tapering lesson learnt!

[@benjaminolmo-nord4970]

Perfect timing- my race is in 3 weeks!

[@runningchannel]

Excellent! What's your race?

[@benjaminolmo-nord4970]

@@runningchannel It's my first 10k.

[@runningchannel]

How exciting! Good luck!

[@doulos1981]

I am running my first half marathon. Originally, I planned on a three week taper. I am pretty slow and have a goal time of 2:30. My peak long run will be 15.5 miles. Should I adjust my taper to two weeks?

[@runningchannel]

Thanks so much for watching! And how exciting you've got your first half marathon coming up! Yes between 2-3 weeks should do nicely. Good luck and let us know how it goes!

[@tommybond5481]

Hi guys at the running channel, I was wondering would you guys ever make a podcast? I think it would be really cool to see :)

[@runningchannel]

Thanks for watching Tommy! And thanks for the suggestion - it's something that's on our radar for sure :-).

[@tommybond5481]

@@runningchannel thats brillant to hear thank you very much i think it would make a brillant addition to your content, im sure alot of people would listen to them :)

[@RunThePlanet]

Tapering.... I was supposed to on a Taper next week, but the cancelled the Silverstone Half Marathon, shame as I would have caught some good footage. Will still run a half on the day though.

[@runningchannel]

So sorry to hear this! Good luck with your solo attempt though. Let us know how it goes.

[@avinashbhogun]

Marathon tapering aka Maranoia....frantically checks weather forecast for race-day weekend :D

[@runningchannel]

Haha - yep Avinash! Paranoia about weather, catching a cold, under training, over training - it's the worst!

[@peterseager6970]

I have an event coming up in NZ in ten days. There was a lengthy thread yesterday about the long distance weather forecast! This far out, they are hopelessly vague btw.

[@79devo]

Good recommendations guys. Trail HM in 6 days ….. 🤪

[@yiannis_christodoulou]

Tapering so important, for races I normally do a week taper, cut volume a intensity down.

[@hippo5346]

Tapering is the aspect of training I struggle with the most . I always seem to perform better in my final long runs of 22 miles than I do on my marathons . Tried varying between 2 and 4 weeks , but doesn't make much difference . Any advice , guys ?

[@runningchannel]

Thanks for watching! How many 20+ mile long runs do you normally do in your training?

[@hippo5346]

@@runningchannel Thanks for your reply . I do 3 or 4 weekly long runs of 20 miles or more , up to 22 miles , 3 weeks before the marathon . 👍

[@runningchannel]

Hmmm I'm wondering if you're fatigued? Have you tried cutting those 20 milers down to 2 or 3? Or making your longest run say 18 miles? It might be worth an experiment to test it out. You know you can run the marathon distance, so maybe try cutting back a bit to see if this helps.

[@hippo5346]

@@runningchannel Thanks . I'll give it a try . I've just started training for "Virtual Liverpool 3" , so a good opportunity to experiment . May try focussing on more fitness , and less on distance , as I think I was a bit short on fitness last time . Thanks again for the advice .

[@TR-wm3sg]

Do you also taper your strength training, or does that aspect remain the same?

[@kris1103]

Depends how strenuous/damaging your sessions are. If you're doing heavy squats right up to a marathon I'd suggest it's going to impact your running. If you're just doing some light HIIT sessions that you don't notice the next day I wouldn't worry.

[@FreedomRunnersIO]

@@kris1103 I agree...good point 🙂

[@augustusgreen7881]

Can you do a discussion on what's the first thing you will do when the pandemic finally ends?

[@runningchannel]

Great idea Augustus! What's the first race you'd enter maybe?

[@augustusgreen7881]

Never

[@RaphaelIgrisianu]

Most important thing in tapering, as in other things, is that different durations apply to different types of runners even if they are at the same level. Start according to recommendations and then find out what's best for you, plus recalibrate after injuries or when getting older, don't stick to the same routine for life even if it was successful in the past. Listen to tenths of experts not just one!

[@FreedomRunnersIO]

Very good point 👍

[@runningchannel]

Thanks for watching Raphael and yes, great point - it's important to find a structure that works well for you :-)

[@RaphaelIgrisianu]

@@runningchannel you're welcome. Occasionally Im watching your channel cos Im very busy with many other channels and subjects. But I enjoy it each time

[@quea722]

how bout my regular workouts at the gym??? is also not advisable???

[@ohaiitsarielle]

What about tapering for a 10 mile race? I’m doing my first trail race on the 27th and at the same time I’m on a run streak. Would it be alright to drop the mileage to 3 miles and then 1 mile the last couple days before the race?

[@runningchannel]

Thanks for watching! A 10 mile race you could treat similarly to a half marathon in terms of tapering. So yes, 3 miles and 1-2 miles should be alright. Good luck!

[@mrblue4233]

You dont need to run long distance Short miles at a good pace helps you to run better, helps you to pace better, i said many times some runners do junk miles,

[@nathanbaker1727]

Long, slow runs do help build your aerobic base though - also (in my opinion) running up to 10 miles gives your body and you and indication of how it's going to feel doing 13.1 if you're running a HM.

[@runningchannel]

Thanks for watching! Agree with what Nathan says below - you need those long slow runs to build endurance. There's a difference between endurance building and junk miles. If you're training for a specific event or targeting a time, you just want to make sure that all of your runs have that purpose - whether it be speedwork, hills, long slow endurance building, or easy recovery. Hope this helps :-)

[@laemperatriz1982]

How about spinning in the last week. Up to an hour at intense level would be ok?

[@noureddineamkachou1750]

thank u

[@davidspn6368]

I speak English as seconde language can someone explain what means taper period??????????????????

[@tasdungdung]

When should i do a massage before competition?

[@augustusgreen7881]

Can you do a juggling tutorial?

[@runningchannel]

Definitely one for Andy, Augustus - I think he's the only presenter who knows how to juggle :-)

[@hman2912]

Shorter run of 7km before a marathon!??

[@7kidvid]

Taper for me is toughest part.

[@DevonPixie1991]

I have a 10k 3 weeks after my target half... I think it’s striking a balance...

[@runningchannel]

Absolutely Amy! Hope you found the video helpful and good luck with your training :-)

[@augustusgreen7881]

Can you do the taste it and describe it challenge

[@runningchannel]

What kinds of things would you like us to try?

[@augustusgreen7881]

Protein bars

[@Allride_]

Mistake #1: get Covid on race week 😭😭😭😭😭😭😭😭 I was so close….

[@TheBandy01]

Resting, what's that?

[@Ricefit]

1st ticket has been claimed

[@runningchannel]

Hey! Welcome!

[@danielsinger1716]

hello early watchers

[@runningchannel]

Hey Daniel! Have you enjoyed today's video?

[@danielsinger1716]

@@runningchannel yeh good vid though I still have gcse to do

[@grumpusm1651]

Don't try new exercises in taper where you can get injured.

[@runningchannel]

Sound advice! Thanks for sharing.

[@augustusgreen7881]

Hi

[@runningchannel]

Hey Augustus!

[@dimitar297]

Do not obey lockdowns. Never wear a mask. Keep training and have fun.

[@ashokkumarsudarsanam5908]

♥️♥️

[@tbear4291]

I don't care about the useless f... Ing social distance guidelines.