A well‑planned taper is one of the most important parts of a marathon program. When done properly, it helps you arrive at the start line feeling confident, rested, mentally fresh, physically light, and genuinely excited to race. But a poorly executed taper can leave you feeling flat—fatigued, heavy, bloated, and oddly indifferent to the event despite months of committed training. These five essential taper strategies will ensure you show up in the best possible shape.
Tapering is crucial for optimal performance. Gradually reducing your mileage while maintaining the intensity of your workouts and framework of your training plan is key to a good taper. Maintain consistency and include one controlled marathon‑pace session, but remove anything that creates deep fatigue. As a general rule of thumb, reduce your load by 30% each week over the final weeks. Some athletes prefer a 3 week taper, while others like a more punchy " steep taper" of 10 days. A taper helps the body to adapt to the previous months of effort and ensures you’re in peak condition for race day. Recovery activities such as saunas, yoga and stretching can provide the icing on the cake in the final weeks.
Stick to a balanced diet rather than crash dieting to lose weight in the last three weeks. Avoid trying new gels or sports products you haven't already practiced in training. Obtain supplies for your chosen race day nutrition so you have everything on-hand come race morning. If you like to race "light", reduce processed snacks or high calorie drinks and maintain good size main meals with protein and carbohydrate that promote satiety across the day.
Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine, reduce your caffeine intake and limit screen time before bed to improve sleep quality. Good sleep hygiene can significantly impact your race day performance and "banking" a few extra naps in the weeks leading into the race can make all the difference to how fresh you feel on race morning. A quality magnesium supplement an hour before bedtime may assist with sleep if you have insomnia.
A final long run is typically completed a few weeks out from race day. A portion of marathon specific pacing within this run can build confidence and also highlight any unrealistic expectations. The run should be just enough to reinforce efficiency at steady aerobic output. After this point, long runs shorten significantly to allow full recovery and glycogen restoration.
Develop a solid race day strategy. Know your pacing, plan what and when to fuel and hydrate, and prepare for any unexpected challenges like needing pit stops and possible weather conditions. Familiarise yourself with the course if possible, and consider doing a trial run over a portion of the course. Elite athletes visual their ideal race day repetitively including their target finishing time, pacing, how they will feel and what they want to focus on at each stage of the race. At the very least look at the course map and elevation. A well-thought-out plan can help alleviate race day anxiety.
With these tips, you’ll be well-prepared for your race. Good luck, and enjoy the journey! 🏅✨
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate certainly knows what it’s like to face challenges when pursuing a dream.
Kate faced many challenges and obstacles during her eight year journey from fun runner to Commonwealth and Olympic marathoner (2006, Commonwealth Games and 2008 Beijing Olympics). She obtained her personal best time of 2:28 for the marathon in Nagano, Japan at 35 years of age.
Kate believes there isn’t just one way to better health and performance. Her mission is to educate female athletes on how to make the most out of being a female athlete through a holistic and balanced approach.
On the back of her deep desire to help other athletes overcome many of the same health issues she now dedicates her time to improving female athletic performance and health.
Kate has completed three university degrees including a Masters and a Bachelor of Health Science (Naturopathic medicine). She has also undertaken additional training in thyroid health, sports nutrition, digestive health and female athlete hormones…. just in case you are wondering.
She coaches, mentors and facilitates training camps for aspiring runners including some of Australia’s best distance athletes.
Kate is also a celebrant supporting families through holding meaningful ceremonies for loved ones. She has a special interest in baby/ infant naming days and memorial services for infants, babies, stillborn babies and loss through miscarriages.
As an athlete, coach and business owner she understands what it can be like to juggle many priorities. She is described by her patients as compassionate, warm, grounded, realistic, practical, and knowledgeable.
