Good tapering isn’t just about running less. It’s about recovering better. Here’s how to make the most of those final few days before the start line.
Focus on quality sleep
Your body does its best repair work while you sleep. During taper week, aim to get consistent, unbroken rest each night. A few early nights in the bank are far more useful than trying to “catch up” the night before the race. If you find your mind racing, try winding down with gentle stretching or light reading in the hour before bed.
Stay mobile, not sedentary
Reducing your running doesn’t mean becoming inactive. Light walks, mobility drills and gentle yoga can help keep your muscles loose without adding extra stress. Keeping your body moving a little each day also helps manage pre-race nerves and keeps circulation flowing to tired legs and feet.
Hydrate with purpose
Hydration plays a crucial role in recovery. Use the taper period to establish a hydration habit you’ll continue through race weekend. Keep water within reach and avoid overloading on caffeine or alcohol, which can disrupt sleep and fluid balance.
Eat to recover, not just to fuel
It’s tempting to use taper week as a free pass to carb-load, but the real goal should be balance. Aim for meals that support muscle recovery with a mix of protein, healthy fats and carbohydrates. Listen to your hunger cues – you won’t be burning as many calories as you were during peak training.
Look after your feet
Your feet have done a lot of work over the past few months. Give them some care this week. Keep toenails trimmed to avoid discomfort on race day, check for any hotspots or niggles, and wear supportive shoes that let your feet rest, not work. Many runners switch to recovery footwear like OOFOS during taper week to reduce impact and help relieve foot fatigue.
Trust your plan
Tapering can feel like doing less, but it’s not a backward step – it’s the final phase of a carefully designed training block. Trust the plan you’ve followed and focus on recovery, not last-minute performance boosts.
Keep perspective
Taper week is a good time to reconnect with your motivation. Reflect on how far you’ve come, visualise the race, and enjoy the calm before the excitement. You’ve done the work – now it’s about arriving at the start line rested and ready.
If you’re giving your body time to recover, don’t forget your feet. OOFOS recovery footwear can help support you during taper week and beyond – giving your body the best chance to feel good on race day.
