Meredith’s Workout Diaries: Make Taper Work for You

This is the second season of Training Diaries , a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs and repeats of the hills leading up to the race on Sunday, November 24th. I’ll cover proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running and general running. think about what it takes to cross the finish line of a marathon.

I’m writing this post with my leg bouncing furiously with nervous energy. There are two days left until my marathon and all I want to do to cope with the anxiety and excitement is to go on a nice long run. Unfortunately, in the days leading up to a race, this is the first thing I’m not allowed to do.

When I wrote about how to survive the dreaded taper last year, I focused on tips for overcoming mental problems. Today I’ll give you more specific tips on how to make your taper work for you so that all your months of training will be put to good use come race day.

Why does the cone matter?

Tapering isn’t just a pre-race break, it’s a scientifically proven strategy for optimizing your performance. The essence of taping is to allow your body to recover, refuel and prepare for peak performance on race day. During this period, your body repairs damaged tissue, replenishes glycogen stores, and reduces fatigue without sacrificing fitness. Research shows that the correct taper can improve competition performance by 2–3%. So let’s look at what a proper cone entails.

Ideal reduction schedule

You’ve been pushing yourself for months, and now that race day is approaching, it’s time to get your energy back and focus on your final preparations.

A week before

• Reduce your weekly mileage by 40-50%.

• Maintain the intensity of the workout, but reduce the duration.

• Complete your last “long” run (8-10 miles).

• Focus on quality sleep (aim for 8+ hours).

4-5 days ago

• Reduce your mileage to 30-40% of your peak workout.

• Include short periods of running at race pace.

• Start carb loading.

• Don’t try new foods or activities.

2-3 days before

• Go for a light jog for 20–30 minutes.

• Practice visualization techniques.

• Organize your race day gear.

• Review your race strategy and pace goals.

The day before

• Go for a short 15-20 minute run (optional).

• Stay away from your feet.

• Prepare your racing gear and supplies.

• Go to bed early.

Meals during taper week

Oh how I love targeted carb loading . In the days leading up to the marathon, you should gradually increase your carbohydrate intake. This doesn’t mean you need to overdo it, but you should focus on quality carbohydrates like pasta, rice, oats and sweet potatoes to fuel your energy before race day. Do this over several days, not just the evening before the race. Focus on familiar, easily digestible foods.

What to eat before the marathon

• Carbo loading! Three days before the marathon, increase your carbohydrate intake to 70% of your total calories. Good sources of carbohydrates include whole wheat pasta, potatoes, rice, oats, etc.

• Eat your usual foods to avoid gastrointestinal problems. Now is not the time to try new exotic dishes. Stick to a normal diet that you know your body can tolerate.

• Drink plenty of water the day before. Try to drink 12-16 cups of water per day to keep your muscles hydrated. Reduce your fiber intake to avoid gastrointestinal problems.

• Eat a large carbohydrate dinner the night before. Pasta primavera, rice and beans, pizza, etc.

What to eat in the morning at the marathon

• Eat two to four hours before your meal. Set your alarm early to give yourself time to digest the information.

• Choose easily digestible carbohydrates and some protein. Oatmeal, whole wheat toast, banana, peanut butter, eggs.

• Drink 16 ounces of water or sports drink. Moisturize well in the morning.

• Avoid foods high in fiber, fat or protein, which can cause gastrointestinal upset.

Common Taper Pitfalls to Avoid

Drastic reduction in mileage really messes with your head. Here are all the pitfalls I’ve learned to avoid over the past five marathons.

Phantom pain. Don’t panic about every new pain: cutting back on training often makes runners oversensitive to normal sensations. Trust that your body is healing.

Extra energy. Resist the urge to use extra energy for non-running activities. Now is not the time to rearrange your furniture or start a home improvement project.

Compensatory nutrition. Maintain normal portions despite cutting back on your workouts. Some weight gain due to glycogen storage is normal, but overeating can affect race performance.

Problem products. My most common culprits are high fiber foods the day before the race; heavy, fatty foods; new or unfamiliar products; and excessive caffeine.

Training doubts. Reducing the dose often raises concerns about loss of fitness. Remember, you won’t be able to improve your fitness in the last week, but you can sabotage it by overtraining. My guiding philosophy for getting through downsizing is “hay in the barn”: all the hard work is done and there’s nothing more to do, even if you want to.

Final Thoughts

Think of dose reduction as a reward, not a restriction. Review your training logs to boost your confidence and seek support from other runners. I like to visualize all possible race day scenarios and set process-oriented goals. For example, I really picture in my mind how I dig deep to draw from internal reserves of strength.

Consider this period as an integral part of your marathon journey. Trust the process, remain patient, and remember that feeling fresh on race day is much better than feeling overtrained.

Remember: you can’t improve your fitness during a slump, but you can show up to the starting line rested, recovered, and ready to achieve your marathon goals. Focus on controlling what you can control and trust that the hay is in the barn.

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