| What it is | Planned drop in training before a race |
| Goal | Arrive recovered, fresh, and strong |
| Usually | Cut volume, keep some intensity |
| Side effect | 'Taper madness' (restlessness) |
A taper is the planned reduction in training volume in the days to weeks before a key race, allowing the body to recover, repair, and absorb the fitness built during hard training so you arrive fresh and strong. Intensity is usually maintained while overall mileage drops. A good taper boosts race-day performance; the restless feeling it causes is jokingly called ‘taper madness.’
Rest to perform
Scales back the long run before a race, often paired with carb loading for an ultra.
Frequently asked questions
What is a taper in running?
A taper is the deliberate reduction in training load in the lead-up to an important race. By cutting back volume (and managing intensity) for a period before the event, you let your body recover from hard training, repair tissues, and top up energy stores, so you toe the line rested and at peak readiness rather than fatigued.
How long should a taper be?
It depends on the race distance and your training load — shorter races may need only a few days to a week, while marathons and ultras often use one to three weeks. The general approach is to progressively reduce volume while keeping some intensity (short, sharp efforts) so you stay sharp without accumulating fatigue.
What is taper madness?
Taper madness is the restless, anxious, sometimes irritable feeling many runners get during a taper, when reduced running leaves them with extra energy and worry about losing fitness or feeling sluggish ('phantom' aches and doubts are common). It's normal — trusting the taper and resisting the urge to overtrain is part of arriving fresh.
Sources
- Tapering for races — American Council on Exercise
- Race preparation — American Trail Running Association