April 10, 2025

How to taper training in the lead up to marathon race day

Whether you’re chasing a personal best or soaking up the atmosphere of your first marathon, the final few weeks of training are critical, and to help you make the most of it, we’re offering FREE 15-minute Physiotherapy 1-2-1s which is ideal for identifying any niggles, fine-tuning your taper, and ensuring you arrive at the start line feeling confident, strong, and ready to go.

That final phase, known as tapering, gives your body time to recover, rebuild, and get set for race day. If the London Marathon is on your horizon, now’s the time to trust your training, lean into the taper, and prepare your body (and mind) to perform.

What is tapering and why does it matter?

Tapering is the part of your training plan where you reduce the volume of your runs, typically over the last 2 to 3 weeks before your marathon. The goal? To let your body recover from months of heavy training without losing fitness.

It might feel counterintuitive to ease off now, especially when you’re feeling fitter than ever, but the science is clear: tapering reduces fatigue, lowers the risk of injury, and improves performance on race day.

Reduce the volume, not the quality

Over the taper period, you’ll gradually reduce your weekly mileage by around 20–30% each week. That means fewer runs, shorter distances, and more rest.

But don’t ditch intensity altogether. Keep some pace work in your training to stay sharp and keep your confidence up. Tempo runs, strides, or light intervals can help maintain rhythm without overloading the body.

Listen to your body

It’s normal to feel a few niggles during taper. But don’t ignore them. Now’s the time to check in with a physio and catch anything early.

Our Physiotherapy Assessment and Free 15-minute Physiotherapy 1-2-1 are designed to help you understand what’s going on, treat any issues, and build a personalised plan to get you to the start line with confidence.

Whether it’s tightness, a dull ache, or something you can’t quite put your finger on, trust your instincts. Prevention is always faster (and cheaper) than rehab.

Prioritise rest and recovery

You’ve trained hard. Now it’s time to absorb that effort. Sleep is the most powerful recovery tool you have. Aim for 7–9 hours a night, keep your bedtime routine consistent, and wind down well.

This isn’t the week to start a big DIY project or push your limits at work. Protect your energy and give your body the best chance to repair and reset.

Eat well. Hydrate often.

No fad diets. No radical shifts. Stick to what works. Fuel your body with balanced meals, think complex carbs, lean protein, healthy fats, and plenty of colour.

Hydration is equally key. Begin increasing your water intake in the final week before the race, not just the night before.

And don’t forget electrolytes. You’ll lose them as you run, and replenishing them can be a game-changer for energy and performance.

Don’t try anything new

This one’s simple: if you didn’t train with it, don’t race with it. That means:

• No new shoes (tempting, we know).
• No new gels or sports drinks.
• No new kit, socks, or routes.
• No new breakfast on race day.

Control the controllables

Taper week often brings with it a spike in nerves. You might start to question your training or feel phantom aches. That’s normal. Trust what you’ve done.

Focus on what you can control… nutrition, hydration, sleep, mindset, logistics. And remember, no one ever wished they’d done more in the final week.

Your race week checklist:

• Reduce weekly mileage gradually
• Keep intensity light but present
• Prioritise 7–9 hours of sleep
• Hydrate and fuel consistently
• Avoid new gear or routines
• Check in with a physio if you notice any pain
• Trust your training and enjoy the process
• Set for race day. Set for what’s next.

At Bodyset, we help runners at every stage, from day one of training to the finish line and beyond. Whether you’re navigating a niggle, chasing a PB, or just want to feel more confident in your stride, our team is here to help you get the best out of your body.

Book your Physiotherapy Assessment or Free 15-minute Physiotherapy 1-2-1 today.