Tapering before race day: Why less is more

With the Chicago Marathon coming up, it’s natural to feel a mix of excitement and nerves. But as race day approaches, there’s one thing you shouldn’t do: OVERTRAIN. If you’re racing on October 13th, you’ve most likely entered one of the most crucial, yet often misunderstood, parts of marathon prep: the taper. Tapering is when you gradually reduce your training volume in the weeks leading up to the race. If you’re like most runners, the idea of cutting back can feel counterintuitive. After all, wouldn’t more training help you feel even more prepared? Actually, no. Less is more here, and here’s why!

After months of long runs, hill repeats, and a lot of hard work, your body needs time to recover. Tapering allows your muscles to heal and your energy levels to replenish, so you’re in peak condition on race day. Think of it like recharging a battery: if you keep draining it without giving it time to rest, you won’t have full power when it really counts. But tapering isn’t just physical. Mentally, it gives you time to reflect, get excited, and prepare for race day. You might feel restless or even doubt whether you’ve trained enough, and this is totally normal! Trust the process and remind yourself that this is the final piece of the puzzle.

So, what does tapering look like? Typically, the taper phase lasts two to three weeks before your marathon. Your mileage decreases, but you still want to include some shorter runs and race-pace efforts to keep your legs sharp. The goal here is to keep moving but not overexert yourself. If your longest run was 20 miles, for example, you might scale back to 12 or 14 miles two weeks before the race, then even shorter the week before. Focus on rest, nutrition, and mental prep during this time. Since you’ll be cutting back on the miles, now is the perfect time to give extra attention to sleep, hydration, and nutrition. Carbs are your best friend, and staying hydrated will ensure your muscles are ready to fire on race day. And don’t forget those rest days. Your body is building up energy for the big event!

It’s easy to get caught up in last-minute worries, but trust that tapering is exactly what your body needs to perform at its best. You’ve already put in the work, so now let your body recover so you can give it your all on race day. As you countdown to the Chicago Marathon, remember: tapering is all about striking the right balance. Embrace the rest, and you’ll cross that finish line feeling strong, refreshed, and ready to celebrate your hard-earned achievement. Less is more!! Now go crush it and keep FeedingtheRunner in you! 🏃‍♀️✨