Once you get the hang of it, a taper can be awesome. The first few times a runner tapers for a big race, the experience is hellacious, though. (Note: Even though I am an English teacher, I’m not 100% sure that “hellacious” is a word.) Taper Madness is common term for the disease a runner suffers prior to a big race. Check out this site to read more about the Madness.

Now that I’ve tapered several times (11 marathons and numerous other races), I have developed some tricks. Hours spent researching have shown me why a taper is necessary. Trial and error have helped me determine what helps. Experience has shown what works.

Tapering allows your body to repair itself. Quentin Cassidy’s Miles of Trials, Trials of Miles will tear your body down and shred your muscles. The taper allows your body to rebuild all these micro-tears and to come back stronger and faster. It also gives your body a chance to hoard glycogen. To run your best race, you’ll need to be able to access as much fuel as possible. Glycogen is the high-octane stuff that your wheels crave.

To best repair, rebuild, and re-stock, your body will need sleep, though. Use your reduced training time to go to bed earlier. Aim for 30-60 minutes extra sleepy time.

Speaking of reduced training volume, be smart in your taper. You should not stop running completely. Cut back 20-40% but maintain some of your hard workouts. Resist the urge to do any massive workouts. You’re not going to add any fitness in the last two weeks because it takes 10-14 days for the training to really affect you. You can use up some of your fitness in the workouts, though, if you try to run too much too close to the race. A couple miles at race pace and a reduced number of track repeats can keep you sharp for the race.

When choosing meals during the taper, keep your reduce training volume in mind. I try to slightly reduce my calories and slightly increase my carbs. You won’t be burning as many calories during the taper, but you do want your gas tank to be full. The past few tapers have left me feeling a little bloated, but I’ve been hitting some good times. Try not to freak out because you feel a little full. Listen to your body when you’re eating, though.

During the taper you are likely to feel sore. This is normal. The soreness is a result of your body healing itself. Don’t worry about the little aches and pains. Rest up and let your body do its work.

You will also feel jittery. You’re likely to feel nervous and excited about the race. The energy that would normally be burned off in workouts is being stored, so you may feel as if you’ve had a few too many espressos. This is also normal. Try to find distractions.

Avoid distracting yourself with cross training (yes, yard work counts as cross training). The purpose of the taper is to reduce the exercise load. Switching your running hours to swimming hours or raking hours is going to defeat the purpose. Instead, distract yourself with laundry or books or movies.

I like to read biographies of runners or races. Try watching Saint Ralph or one of the Steve Prefontaine movies. They can help you get your running fix while inspiring your race performance.

Many runners also distract themselves by obsessing over weather.com. People who have run in everything Mother Nature can devise suddenly begin worrying about a few rain drops. Yes, it is okay to check your favorite weather website once or twice a day, but try to set a limit on it. Checking every hour ten days in advance is not very useful. Stalking the local meteorologist on Facebook is also probably going further than is healthy.

Trust your training during the taper. You’ve done the work; now is the time to relax and enjoy it. Let me know if you have any taper-related questions.