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Full or Half Marathon Taper Strategy Guide (Coaches Corner)

Ah, the infamous marathon taper. The only time when doing less requires doing more, huh? Don’t worry, I’ve got you covered! Link up with me for Running Coaches Corner and Figure out how to handle your taper!

Today, you once again get double Suz for the price of… well, your internet provider fees. I am over on Ange’s blog Cowgirl Runs talking about ways to rekindle your love for running–something that I know many of you are dealing with based on yesterday’s post on current running challenges and Monday’s post on mental ruts.

Don’t forget that today is also the last day of the RXBAR giveaway!

Today, I am reviving a post of mine from last year, but the information is still just as important and relevant–how to deal with marathon taper, or as I call it my marathon taper strategy guide. Enjoy and link up at the bottom!

(Previously Published Post)

As I mentioned yesterday, tis marathon season, and, being marathon season, many of us are in taper. I’ve written about taper a few times, but this time I wanted to be a little bit more informational with regards to how I approach taper strategy. 

Full and Half Marathon Taper Strategy Guide

Use this guide and treat your marathon taper correctly so that you set yourself up for a PR! Link up and join Running Coaches Corner!

Taper Mental Strategy

As discussed on Friday as well as in my previous post on Taper in the final days, TRUST YOUR TRAINING. Seriously. It’s too late to change the past however many months. It has taken you that long to create such change. MONTHS. Negative change can occur much more quickly, unfortunately.

So, no matter where you are, you are there. Put everything you have into getting ready for the actual race to give yourself the best possible foot forward, as it were. 

I'd rather you have fun with friends (and a beer or two, but no more!) than cram in more miles!

I’d rather you have fun with friends (and a beer or two, but no more!) than cram in more miles!

A great metaphor for taper is that is the last few hours before a big test. You can’t cram all of your studying into that amount of time. The best strategy would have been to study consistently all the way through. You can at best refresh your mind and studies just prior to the test so that it is fresh at the top of your mind. Thus, while it is not advisable to do major speed workouts, drills like strides and caterpillar runs that work on leg turnover are great just prior to the marathon (even the day before). 

Taper Fitness Strategy

Hand in hand with trusting your training is DO NOT TEST YOUR TRAINING. This is not the time to see if you’ve gotten speedier or if you can best your peak week of miles. If you race, treat it as miles–go with friends, take pictures, and see the sights. 

Wear a crown and have fun!

Wear a crown and have fun!

Do not try anything new and exciting–now is not the time to try to join Cirque du Soliel. If you are a practitioner of yoga, pilates, or barre, by all means, go for it! But I wouldn’t suggest the harder classes unless they are part of your regular practice. 

Definitely practice yoga if you can with several hundred friends

Definitely practice yoga if you can with several hundred friends

The best thing that you can do is to lighten your running, but don’t stop running all together. You need to maintain some sort of impact to keep those muscles and tendons primed (so don’t just do spin class, though it is great for leg turn over!). I’m a big fan of walking throughout your taper–stay moving, keep the fluid and blood circulating, and get any kinks out.

And you are likely to feel kinks. This is the time when phantom pains come out of the wood work. Believe me, you will think that your foot is broken and that your hair is falling out. It is likely not (unless, of course, that is the case, in which case, get to a doctor), but it is also not the time to push through pain. Rest if you think you need to; if you think that you are making it up, go forth at your own risk. But know that it might not be as big a deal as you think!

Taper Rest and Recovery Strategy

As I just mentioned, this is the time to build reserves, but not sloth about. You absolutely can over-rest. And workout inertia is a very real thing–running or otherwise! This is a time to rebuild your reserves, but don’t stop running all together–we all know how crappy we feel on our first run back after a hiatus. What I like to do is keep the same schedule as before, but to decrease the intensity and or duration of the workouts. So my usual 8 miles at tempo might be 6 miles with tempos or 8 miles easy. 

Go and get a massage or get checked by the chiropractor, if that is your thing, but do so at least 2 weeks out, and the massage therapist only in the days before. Also, make sure to tell them that you have a race and when it is! That way they can prep the proper muscles.

alex massage team challenge

He is my minion. Like Despicable Me but less prone to wearing overalls.

Sleep, but don’t over sleep. And if you don’t sleep the night before the big race? Don’t worry about it–you can still PR that sucker on 3 hours.

Taper Gear Strategy

But while you are going for your walks, do not wear your race shoes! Even if you had to buy another pair of shoes late in the season, you will still get enough miles in through your running to mean that you don’t need to wear them otherwise. But make sure to rest those shoes the last few days before the marathon so that they have optimal “pop” in them (yes, shoes need rest, too!).

Wedding Outfit with Compression Sleeves Suz

I’m a fan of compression gear on and off during the last week, but really? If it makes you feel better, do it, if not, don’t. Try out your race day outfit and make sure that things fit properly, you can stand it for long amounts of time, and that it looks goooooooood. Which is obviously most important. Note where things chafe, what temps the clothing work well in, and if the headphones stay in. 

Also, accumulate all of the things you might need for race day–no, I am not telling you to obsess about the weather, but make sure that you have a light rain jacket (I bought a few before Phoenix with the intention of sending them back if I didn’t need them), running hat, bodyglide, sunglasses, fuel belt/way to hold your effects, gloves, arm warmers, throwaway clothes, sunscreen that you like, your nutrition, Garmin, bag for your things. Remember: you can just about always send things back, but you can’t necessarily get them in time.

Taper Nutrition Strategy

Taper nutrition is simple: stay the course. Don’t decrease what you are eating, but don’t eat like you still are running 20 milers on the weekend. Continue to refuel after your runs, cement your fueling strategy during, and practice the cup pinch and sip while running (as if you are at an aid station). Figure out what is offered on the course–have you trained with it? Are these the flavors that you like? If they are out of your flavor, are you ok with another? 

The way I like to approach the week before my big race is that I “front load” the week, eating larger meals, more fiber, whole grains, and hydration in during the first half of the week. As the week progresses, I will gradually transition to less bulky meals, less fiber, more cooked veggies, and more white flours (basically, more easily digestible foods). So instead of my high fiber, whole grain English Muffin, I go for traditional. I decrease fruit consumption as well (high in fruit and sugar). 

And the night before? Something simple, but still satisfying: a salad (but with romaine, not kale or spinach), lean protein, carb, and yup, a beer 😀

Taper is a finicky b i t c you know what. But, if handled properly, it can make a huge difference in your race day performance. 

From Nutrition to Mental Game, how to tackle #marathon taper! #runchat #running Click To Tweet

Do you get the taper crazies? What is the hardest part of taper for you?

Any other advice to offer?

I am linking up with myself, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka and Angela for Food and Fitness Sunday.

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  • Reply Megan @ Skinny Fitalicious

    I think taper is a risky time for many. We get antsy and think we should start lifting weights or try a spin class for the first time and suddenly our body is more sore and worn out. But that goes with the personality of a runner I think. Great tips lady!
    Megan @ Skinny Fitalicious recently posted…15 Delicious Fall Foods For Weight LossMy Profile

    September 29, 2015 at 6:16 am
    • Reply suzlyfe

      I love when people are like, well I can’t do this so I”m going to do ALL OF THESE THINGS. Just. NO.

      September 29, 2015 at 2:08 pm
  • Reply Wendy@Taking the Long Way Home

    I have to admit that I am a little burnt out going into Chicago. All that walking in Seattle kind of did me in. I took a 2 hour nap yesterday and then went to bed at 8:30. So this taper is going to be dedicated to sleep. I think its my old age.
    Wendy@Taking the Long Way Home recently posted…Run Now Beer Later in SeattleMy Profile

    September 29, 2015 at 6:52 am
    • Reply suzlyfe

      Plus, you have been working so damn hard. You deserve a rest!

      September 29, 2015 at 2:08 pm
  • Reply lindsay

    compression socks under the dress –> love it and love the yoga! taper happy..well kinda. tapers arf hard.
    lindsay recently posted…Immunity Boosting Frozen Cranberry Orange Smoothie {Dairy Free}My Profile

    September 29, 2015 at 6:53 am
    • Reply suzlyfe

      Thus why I wear all the compression 😀

      September 29, 2015 at 2:08 pm
  • Reply Stacie @ SimplySouthernStacie

    The taper is my favorite part of marathon training. All the hard work is behind you and all you have to do now is go out and have fun on marathon day. Although I probably should lighten up my pre-race meal a bit compared to last year’s Thanksgiving feast : /
    Stacie @ SimplySouthernStacie recently posted…Weekend Recap: The Weekend I Almost Officially Became a Cat LadyMy Profile

    September 29, 2015 at 7:12 am
    • Reply suzlyfe

      Hahahahaha maaaaybeeeeee

      September 29, 2015 at 2:09 pm
  • Reply Lisa @ Running Out Of Wine

    Great points in here- especially about not over-resting! Its so important to keep our legs moving for both the physical and mental benefits. I am already getting nervous about what I will wear on race day because its probably going to be colder than all of my training runs!
    Lisa @ Running Out Of Wine recently posted…On-The-Go Breakfast Recipe Round-UpMy Profile

    September 29, 2015 at 7:18 am
    • Reply suzlyfe

      I’ve sort of started thinking about it. But it’s Chicago–it’ll change the night before, haha.

      September 29, 2015 at 2:09 pm
  • Reply Michele

    I know people joke about taper crazies but I really do get delusional. Fake pains that I could swear I feel that aren’t there, perceived weight gain, perceived loss of all fitness – I just get nuts. All part of the fun?
    Michele recently posted…Paleo Pumpkin Chocolate Chip Breakfast BreadMy Profile

    September 29, 2015 at 7:21 am
    • Reply suzlyfe

      Yup! “fun” is the operative word!

      September 29, 2015 at 2:07 pm
  • Reply Annmarie

    Sounds advice, my friend. As someone who is 5 days out from a marathon, I can relate. Especially the phantom pains…like WTF is UP with my IT band all the sudden? Seriously.
    Annmarie recently posted…Black Forest Isopure Recovery SmoothieMy Profile

    September 29, 2015 at 7:25 am
    • Reply suzlyfe

      hahahahah NOTHING is the answer!

      September 29, 2015 at 2:06 pm
  • Reply Deborah @ Confessions of a Mother Runner

    I’ve not done a full marathon but I had some of the same thoughts before my last tri race. You so got this! Seems like lots of people are doing Chicago this year-exciting!
    Deborah @ Confessions of a Mother Runner recently posted…Southwestern Spaghetti Squash BoatsMy Profile

    September 29, 2015 at 7:38 am
    • Reply suzlyfe

      It’s going to be a great race for sure! At least, I hope!

      September 29, 2015 at 2:06 pm
  • Reply Katie @ Daily Cup of Kate

    Ahh I love this! And it’s perfect timing, so thanks for that 😉 I am a big fan of drinking a beer the night before each race- we are actually going to check out Surly Brewery in MN this Saturday! I also like to walk a lot– I would go crazy if I didn’t I think! haha

    September 29, 2015 at 7:53 am
    • Reply suzlyfe

      Always happy to help 😀 Let’s walk and booze, yes?

      September 29, 2015 at 2:03 pm
  • Reply Heather (Where's the Beach)

    I am always torn because taper comes right at that time when you’re tired. You’re tired of getting up early, tired of all the miles, done with the crazy long runs. But at the same time, that’s what you’ve gotten so used to. I just started taper for Chicago and it was SO hard not to “just” go ahead and randomly run 12 miles with my running partner b/c that was her schedule. Normally, that’d be fine. I had to really stop myself. I need to pamper myself more too I do believe. Massages anyone????
    Heather (Where’s the Beach) recently posted…Shoulders and Triceps Circuit WorkoutMy Profile

    September 29, 2015 at 8:13 am
    • Reply suzlyfe

      Yes please to massages! Let’s do it! I’m the same way–I have to run a little extra this weekend than I was planning on, so I’m going to have to be REALLY good next week!

      September 29, 2015 at 1:59 pm
  • Reply Maddie @ Dixie Runs

    I remember you giving me a lot of this advice before my half marathon and it totally worked. You stressed that I should trust my training and that helped relieve A LOT of mental stress. Now if I could only get the nutrition thing down…
    Maddie @ Dixie Runs recently posted…A Weekend in Nashville and Taylor Swift ThingsMy Profile

    September 29, 2015 at 8:23 am
    • Reply suzlyfe

      We’ll get there my dear. 😀 And margs are GREAT for hydration… lol

      September 29, 2015 at 1:59 pm
  • Reply Jamie

    I totally get the taper crazies – I usually feel like my body will forget how to run. I even wonder how I can run 20 miles even if I just finished a similar training run three weeks earlier. The most challenging part for me is to not push my workouts. While I will still do tempo runs, it’s hard for me to not want to feel totally spent after a “tough” workout. Also – I love food so it’s hard to not eat ALL THE THINGS. Great tips lady 🙂
    Jamie recently posted…Hogsback Half RecapMy Profile

    September 29, 2015 at 8:37 am
    • Reply suzlyfe

      I can totally see you freaking the freak out 😀 YOU WOULD.

      September 29, 2015 at 1:58 pm
  • Reply Run Colby Run

    I so needed to read this. In fact, I’m re-reading it. And tweeting it. And sticking it to my mirror. TRUST THE TRAINING. Sound advice, My Running Yoda. xoxo
    Run Colby Run recently posted…Running, Peaking and Morphing into an Emo Crab AssMy Profile

    September 29, 2015 at 8:38 am
    • Reply suzlyfe

      My padawan, you have put so much work into that damn plan, you BETTER see it through to completion!

      September 29, 2015 at 1:57 pm
  • Reply Sarah

    This is a great post on tapering!! I love it!!

    September 29, 2015 at 8:41 am
    • Reply suzlyfe

      Thank you! I’m glad that you liked it!

      September 29, 2015 at 1:56 pm
  • Reply Laura @ This Runner's Recipes

    Great tips, as usual! The front loading diet is key I think – you want those nutrients, but not all that fiber the day before a race! I find it interesting how divided coaches and training plans are on taper/race week workouts – some include them for neuromuscular benefits, others skip them to prevent fatigue.
    Laura @ This Runner’s Recipes recently posted…The Benefits of Beer for RunnersMy Profile

    September 29, 2015 at 8:53 am
    • Reply suzlyfe

      Ultimately, it is like the training itself–you gotta find what works for you!

      September 29, 2015 at 1:57 pm
  • Reply Julie @ Running in a Skirt

    These are perfect tips!
    It’s funny how crazy the taper can make you. Unless you’ve done it, it’s hard to completely understand. But it really makes runners nutty!
    Julie @ Running in a Skirt recently posted…Crock Pot Roasted Butternut Squash SoupMy Profile

    September 29, 2015 at 8:53 am
    • Reply suzlyfe

      My first few tapers really made me crazy–now, I go with the flow. Ish.

      September 29, 2015 at 1:56 pm
  • Reply courtney @ eat pray run dc

    i thought this was really solid advice and excellent tips – especially to trust (but not TEST) your training. 🙂
    courtney @ eat pray run dc recently posted…August Blog Stats and IncomeMy Profile

    September 29, 2015 at 9:19 am
    • Reply suzlyfe

      Thank you! I love the added thing about not testing your training–totally brings it full circle.

      September 29, 2015 at 1:56 pm
  • Reply Suzy

    Tapering is such a mind-F. Every single time without fail, old injuries crop up, my legs are sore and stiff, I feel run down like I’m getting a cold of some sort and it’s always so frustrating because I’m running way LESS than normal! But it’s all just a part of the game.
    Suzy recently posted…Anxiety: Part Four of a ZillionMy Profile

    September 29, 2015 at 9:19 am
    • Reply suzlyfe

      Such a boy that cries wolf. Ass hat.

      September 29, 2015 at 1:55 pm
  • Reply Heather @Fit n Cookies

    I’m bad at taper because things become painful and my runs seem to be harder. haha But! I know how important it is and this is an EXCELLENT game plan for what to do during taper!

    September 29, 2015 at 9:37 am
    • Reply suzlyfe

      I think you are in the taper for something a bit different right now!

      September 29, 2015 at 1:53 pm
  • Reply Janelle @ Run With No Regrets

    Excellent tips! You covered everything! I think walking is a great way to get through the taper. You’re still moving but not doing too much! Love the analogy of hours before a big test too!
    Janelle @ Run With No Regrets recently posted…Guest Post – Half Marathon Training With a Vitamin DeficiencyMy Profile

    September 29, 2015 at 9:37 am
    • Reply suzlyfe

      Thanks! I love a good metaphor!

      September 29, 2015 at 1:53 pm
  • Reply Rae

    Having never run a marathon, I have nothing to offer or add, but thanks for the info, as always. It may come in handy someday 😉
    Rae recently posted…Manic Monday – 09/28/15My Profile

    September 29, 2015 at 9:38 am
    • Reply suzlyfe

      Condense it for a half marathon training too!

      September 29, 2015 at 1:52 pm
  • Reply Sarah

    Taper can be just as tricky as the entire training plan. Too much, too little, or none at all. I’ve seen some interesting stuff. For me, I think just sticking to the plan and listening to my body are key.
    Sarah recently posted…Slow Cooker White Bean SoupMy Profile

    September 29, 2015 at 10:22 am
    • Reply suzlyfe

      The problem is that so many people think they need to over rule their body. You think they would learn by now!

      September 29, 2015 at 1:52 pm
  • Reply Michelle

    I’m one of the few weirdos that LOVE the taper. By the end of marathon training I get very tired and burnt out, so I welcome less mileage for my long runs!
    Michelle recently posted…Weekend in review with RisottoMy Profile

    September 29, 2015 at 10:29 am
    • Reply suzlyfe

      I’m lucky in that I’m not burnt out at all, but I know that my body needs it–especially with the crazy weekends that I’ve been dealing with!

      September 29, 2015 at 1:50 pm
  • Reply Heather

    Thank for the great advice. I don’t usually taper I just go with the flow. I have not really run a “long race” in over a year. I am running a 100 mile race in January. Have a great day
    Heather recently posted…My life latelyMy Profile

    September 29, 2015 at 11:40 am
    • Reply suzlyfe

      WOW! That is incredible! I think you MIGHT need to taper for that!

      September 29, 2015 at 1:49 pm
  • Reply Shawna

    okay so before i sound like i didn’t appreciate the entire post (i did! i did!)…um, they make alcoholic ginger beer?!
    Shawna recently posted…2 Things TuesdayMy Profile

    September 29, 2015 at 12:10 pm
    • Reply suzlyfe

      It’s the best thing ever. Get it. Now.

      September 29, 2015 at 1:49 pm
  • Reply Sarah @pickyrunner

    I’ve been reading posts like these like it’s my JOB lately to remind myself to TRUST THE TRAINING. Super important. So thank you for keeping me from running a million junk miles 🙂
    Sarah @pickyrunner recently posted…Bike Par-dayyyMy Profile

    September 29, 2015 at 2:01 pm
    • Reply suzlyfe

      Text me if you need me 😀

      September 29, 2015 at 2:10 pm
  • Reply Shannon @GirlsGotSole

    I am going to be in taper after my Saturday run. Hardest part for me is not eating too much and getting more rest.
    Shannon @GirlsGotSole recently posted…Having FaithMy Profile

    September 29, 2015 at 2:51 pm
    • Reply suzlyfe

      Isn’t that always the struggle? lol

      September 29, 2015 at 3:49 pm
  • Reply GiGi Eats

    If you want to see a funny and pathetic sight, make me run. LOL!!!!! I do cardio like no one’s business but I cannot run worth shit! It hurts my knees too much.
    GiGi Eats recently posted…Comment on A Pie That Will Make You Cream by Evelyne@cheapethniceatzMy Profile

    September 29, 2015 at 4:13 pm
    • Reply suzlyfe

      Well, now I just want to see you run.

      September 30, 2015 at 4:03 pm
  • Reply meredith @ The Cookie ChRUNicles

    I am totally letting my shoes these next few days. Sounds so funny but it’s necessary! I just keep hoping we don’t get the tropical storm on Saturday – ugh!
    meredith @ The Cookie ChRUNicles recently posted…Taper Strategies Q & A StyleMy Profile

    September 29, 2015 at 6:25 pm
    • Reply suzlyfe

      My fingers are so crossed for you!!

      September 30, 2015 at 4:03 pm
  • Reply Lauren @ ihadabiglunch

    Wait so I can’t join Cirque de Soleil this week? Bummer.
    Lauren @ ihadabiglunch recently posted…Bills and Bars: a time and a placeMy Profile

    September 29, 2015 at 7:30 pm
    • Reply suzlyfe

      I know you were really hoping for it.

      September 30, 2015 at 4:03 pm
  • Reply Beth @ Sublimely Fit

    Confession: I actually love the taper. The times I’ve trained for a marathon, I’ve been so tired because of the high mileage that I’m excited to get an extra few hours of my life, especially when I use the time that I would have been running to sleep. Also, carb loading is the best thing ever and is quite possibly one of the greatest joys I’ve ever experienced in life. It’s just the best.

    September 29, 2015 at 8:32 pm
    • Reply suzlyfe

      Luckily, I never stop carb loading, so my life doesn’t change that much, haha. And it seems that as soon as I commit myself to running fewer miles, I end up getting recruited for more again!

      September 30, 2015 at 4:04 pm
  • Reply MCM Mama Runs

    I love taper and I’m really good at it LOL. Just wishing my taper wasn’t starting so early this go round…
    MCM Mama Runs recently posted…TOTR: Running must havesMy Profile

    September 30, 2015 at 5:45 am
    • Reply suzlyfe

      It’s important to be really really ridiculous good at certain things! And booo for that

      September 30, 2015 at 4:02 pm
  • Reply Jess @hellotofit

    Testing yourself sounds like such a human thing to do. One of the physical therapists I used to work with said for some training, to not exceed more than a 10% increase in mileage each week. Do you think that’s applicable for race training? I know nothing about race prep, but have always wondered.

    October 2, 2015 at 7:56 am
    • Reply suzlyfe

      The general rule is indeed not to go by more than 10% increase per week, but also to make sure that you offer your body some cutback weeks. Regardless, you body still gets fatigued and needs some rest before the race!

      October 2, 2015 at 11:26 am
  • Reply Debbie @ Coach Debbie Runs

    I love the taper! I am not one to get antsy or to feel like I’m losing fitness or anything like that. I guess I have learned something from running 36 of these suckers. And that is mostly, trust your training.
    Debbie @ Coach Debbie Runs recently posted…7 Simple Tips for Running an Awesome Second MarathonMy Profile

    October 2, 2015 at 11:53 am
    • Reply suzlyfe

      I usually really enjoy taper, but this time around, I’m running/doing far more than usual, and not by choice! Good thing I’m not anticipating a PR!

      October 2, 2015 at 12:32 pm
  • Reply Lauren

    Ugh the phantom pains. I had a bad case of feeling every twinge on Tuesday. Today I took an extra rest day today and caught up on sleep to ward off any inklings of a cold I was paranoid about. I got a massage last week and hae no problem adding more carbs into my diet. Plan on hydrating lots, trying to get sleep and keep stress under control, as well as keeping most of my runs easy. No hard workouts are helping me now!
    Lauren recently posted…Pumpkin Beer Bread Recipe {With DuClaw 31 Pumpkin Spiced Lager}My Profile

    October 4, 2015 at 12:16 am
    • Reply suzlyfe

      Sounds like you are OWNING taper! I’m trying to actually taper and not eat all of the donuts that are in the communal kitchen at the moment.

      October 5, 2015 at 11:19 am
  • Reply So You Ran Your Goal Race. Now What? - Fitful Focus

    […] is packed to the brim with some of the biggest races of the year. There is so much talk about how to handle taper, how to strategize your race, etc, but there is another huge question that should be on […]

    October 14, 2015 at 5:01 am
  • Reply Heather @Lunging Through Life

    Tapering is SO hard! Like dropping down runs before a race?! Sounds so foreign but it honestly is so important!
    Heather @Lunging Through Life recently posted…Motherhood: Bedtime RoutineMy Profile

    September 28, 2016 at 6:05 am
    • Reply suzlyfe

      I know, right! So important!

      September 28, 2016 at 12:56 pm
  • Reply Sara

    Great tips & I love that picture of us!!! xoxoxo
    Sara recently posted…Allison – 12 Month UpdateMy Profile

    September 28, 2016 at 6:13 am
  • Reply Deborah @ Confessions of a mother runner

    Not testing your training is a good one. I see lots of moms in our group go out for a “practice” Thanks for the linkup today!
    Deborah @ Confessions of a mother runner recently posted…Sometimes You Just Need A Quickie-10 minute Glute WorkoutMy Profile

    September 28, 2016 at 6:38 am
    • Reply suzlyfe

      I know! And then it is like… whelp, there it goes!

      September 28, 2016 at 12:56 pm
  • Reply Lauren

    Great tips! I used to get super antsy about the taper and now I kinda look forward to it:)

    September 28, 2016 at 7:22 am
  • Reply Laura @ This Runner's Recipes

    Yessss Crabbie’s! Ginger beer is the best before a race. I’m a big fan on a tune up workout: a few miles at goal pace to remind the legs what it feels like. Great tips!

    September 28, 2016 at 7:22 am
    • Reply suzlyfe


      September 28, 2016 at 12:48 pm
  • Reply Emily @ My Healthyish Life

    I haven’t “really” tapered for a big race in two years but I remember the feeling all too well. It really messes with your mental game! I had to talk myself down from wanting to go run more or do more. Trust the training.
    Emily @ My Healthyish Life recently posted…Day in the LifeMy Profile

    September 28, 2016 at 7:42 am
    • Reply suzlyfe


      September 28, 2016 at 12:48 pm
  • Reply Suzy

    The toughest part about tapering for me is that I like running more than I like racing, so I’m not too motivated to dial it back just for one day of racing. This is a great post though. I do make sure not to stretch much during the few weeks leading up to the race. I mean, I’ll stretch out my legs and back but VERY gently. I think it’s too easy to go overboard and pull something so close to the race.

    September 28, 2016 at 8:09 am
    • Reply suzlyfe

      This is so true. I think getting injured is everyone’s worst nightmare!

      September 28, 2016 at 12:47 pm
  • Reply Annmarie

    I honestly have to say that I think the taper was the hardest part of my marathon training last year….I totally went a little bonkers lol!
    Annmarie recently posted…How to Create an Epic Ragnar Relay Adventure!My Profile

    September 28, 2016 at 8:20 am
    • Reply suzlyfe

      Haha, I love taper, and I find it hilarious when people freak out!

      September 28, 2016 at 12:46 pm
  • Reply Nicole @ Fitful Focus

    I can’t believe we’ll be in taper mode soon! Crazy!
    Nicole @ Fitful Focus recently posted…5 Ways to Decrease StressMy Profile

    September 28, 2016 at 11:12 am
  • Reply Alaina @ The Simple Peach

    Two words: phantom pains! ugh! This is my life right now. Old niggles have been “cropping up” since Saturday’s last long run. I took a couple total rest days and did the bike this morning just to be on the safe side. Geez. I’ll be doing easy running through the week and will be adding in some pace pickups early next week. Tapering is both glorious and insane. Great tips per usual!
    Alaina @ The Simple Peach recently posted…Revel Big Cottonwood Half Marathon Race Recap: Part 2My Profile

    September 28, 2016 at 2:39 pm
    • Reply suzlyfe

      Sounds like you will be just fine!

      September 30, 2016 at 2:13 pm
  • Reply Michelle @ Fruition Fitness

    Omg, phantom pains are the worst! I literally obsess all day about the sudden injuries occurring in my body! The mind is a crazy thing!

    September 28, 2016 at 2:43 pm
    • Reply suzlyfe

      UGH me too. Like WHAT IS THAT I DON”T HAVE 6 TOES

      September 30, 2016 at 2:10 pm
  • Reply Kimberly Hatting

    I am one of the weirdos who actually looks forward to taper. It’s my little “pre-race vacay” and it is (usually) well-earned 😉 But, yes, those odd little aches/pains the surface for the first time..what the what???
    Kimberly Hatting recently posted…Lessons LearnedMy Profile

    September 28, 2016 at 4:04 pm
    • Reply suzlyfe

      SERIOUSLY. I have a client who came up to me yesterday and was like WHAT IS WRONG WITH ME

      September 30, 2016 at 2:09 pm
  • Reply Ilka

    Tapering is my least favorite part of marathon training – it’s like the calmness before the storm. How can you possibly relax?
    Ilka recently posted…Baked Sweet Potato Fries – simple, yummy & nutritiousMy Profile

    September 28, 2016 at 6:06 pm
    • Reply suzlyfe

      Hahaha–just eat more sweet potato fries 😀

      September 30, 2016 at 2:09 pm
  • Reply Rachel

    Great tips. Thankfully I have zero problem tapering. I love the taper!
    Rachel recently posted…10 Ways to Make Running a HabitMy Profile

    September 28, 2016 at 7:35 pm
  • Reply lacey@fairytalesandfitness

    This is just what I needed. I am currently in taper for Chicago. I did my 20 miler last Saturday and feeling good. Today I went and got a massage and she said I wasn’t as tight as I normally am. So that is always a good sign.
    lacey@fairytalesandfitness recently posted…The solo group runMy Profile

    September 28, 2016 at 8:44 pm
    • Reply suzlyfe

      That is fantastic! GET IT LADY

      September 30, 2016 at 2:05 pm
  • Reply

    Just approaching my annual 10k (so although not a marathon or a half marathon this post still was a reminder for me on not pushing too hard before just to try and know a few extra seconds off!) on Saturday at the Great Scottish Run in Glasgow. I might have a Crabbies Ginger Beer after. They’re made near here! 😉 recently posted…Chicken Pasta Salad with Tomato VinaigretteMy Profile

    September 29, 2016 at 2:17 am
    • Reply suzlyfe


      September 30, 2016 at 2:05 pm
  • Reply HIIT Routine & new workout attire | Run for Berries

    […] up with Jill Conyers, Amanda, Coaches Corner, and Wild Workout […]

    September 30, 2016 at 5:32 pm
  • Reply Montana

    Staying sane while not doing as much is the hard part for me! I like to be active and feel like I’m doing something. I haven’t really done a true taper…I talked about it in my post but I’ve either jumped right from race to race or just not run at all for a few weeks. Not the best ideas ever. I’m going to try to taper for Gasparilla. We will see how that turns out.
    Montana recently posted…Taper Crazies & A (Gulp!) Triathlon!My Profile

    October 11, 2016 at 6:55 am
    • Reply suzlyfe

      Those are some major extremes. It is hard on you to race that much, but if you can figure it out, why not!

      October 18, 2016 at 4:56 pm

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