Race day is almost here! If you follow me on Instagram, you probably know I’ve been training for a 10k. This week has been all about tapering for a fun and fast race this weekend. IF you have a race on the calendar and want to feel strong and fresh at the start line, getting your taper right is key. Tapering helps you recover from training while keeping your legs sharp. Here’s how to do it to run your fastest race yet:
1) Reduce Mileage, Not Intensity
- Keep your workouts short but fast—do a few strides or race-pace efforts to stay sharp.
- Cut your weekly mileage by 25-40% over 7-10 days before the race.
2) Prioritize Recovery
- Sleep at least 7-9 hours per night.
- Focus on hydration and nutrition—stick to what works for you.
3) Strength Train Smart
- Reduce strength training volume, especially heavy lifts.
- Swap in bodyweight exercises or mobility work to stay fresh.
4) Fine-Tune Your Nutrition
- Stick to familiar, easily digestible foods. Try to limit high fat and fiber foods especially the day before
- Carb-load 2-3 days before depending on your race!
5) Trust Your Training
- Your fitness is already built—you won’t lose it in a few days.
- Stay confident, visualize your race, and get excited!
By race morning, you’ll be rested, ready, and primed for a strong performance.
Have any race questions? Hit reply and let me know—I’d love to help!
