After months of early starts, long runs and hard-earned miles, the idea of running less before a marathon can feel counterintuitive. But the taper period is one of the most important phases of marathon preparation, and when done well, it can make the difference between feeling heavy on the start line and feeling ready to race.

Simply put, the taper is the final phase of marathon training, during which volume is deliberately reduced in the weeks leading up to race day. The purpose isn’t to lose fitness, but to allow the body to absorb all the training you’ve already done.

Marathon training places significant stress on the body. While that stress is essential for building endurance, speed and resilience, it also creates fatigue, both physical and mental. By the time peak training is complete, most runners are carrying a level of tiredness that masks their true fitness.

The taper period gives your body time to recover from this accumulated fatigue. Muscle fibres repair, glycogen stores replenish, and stress hormones begin to settle. As fatigue drops but fitness remains, performance potential rises. This is often when runners start to feel sharper, lighter and more energised, sometimes called “supercompensation.”

Skipping or rushing the taper can leave runners feeling flat, heavy-legged or under-recovered on race day, even if training went perfectly.

For most marathon runners, a taper lasts two to three weeks, depending on experience, training volume and personal recovery needs.

Rather than stopping training altogether, the taper involves:

• Gradually reducing weekly mileage

• Keeping some intensity to maintain sharpness

• Allowing more recovery between runs

Long runs become shorter, and high-intensity sessions are scaled back, but not eliminated. The aim is to maintain rhythm and confidence without adding further fatigue, whilst also keeping on top of your running nutrition.

Physically, the body begins repairing muscle damage accumulated during peak training. Energy stores, especially glycogen, are restored more efficiently, helping runners feel stronger and more resilient.

Mentally, the taper can be a mixed experience. While some runners enjoy the extra time and improved energy, others struggle with restlessness or self-doubt. Reduced training can create space for nerves to creep in, making it easy to overanalyse small aches or missed sessions.

This is completely normal. Understanding that these feelings are part of the taper process can help runners trust the plan rather than second-guess it.

One of the biggest taper mistakes is doing too much, too late. Feeling good can tempt runners to add extra miles or push sessions harder than planned, but this often leads to unnecessary fatigue close to race day.

Another common issue is changing too many variables at once, such as new shoes, unfamiliar foods, or significant changes in routine. The taper works best when training volume decreases while habits remain consistent.

Finally, some runners dramatically cut food intake because training volume drops. While energy needs may shift slightly, the taper is not the time to diet. Fuel plays a key role in recovery and race readiness, and it is also encouraged to practice fuelling with products such as energy gels and energy chews before race day.

The taper period throughout marathon training might be the end of traditional training, but it is still as important as all of the other stages you have gone through to prepare yourself for the race. 

By respecting this period and allowing the body to recover, runners give themselves the best chance to express their fitness on race day. The miles are already in the bank. The taper simply allows you to withdraw them when it matters most.

If you are looking for different products to aid you with marathon or running training, then you can try out Veloforte’s electrolyte powders and energy bars, essential for helping you maintain your efforts.