Tapering before a marathon is a non-negotiable part of your training. Everyone talks about how to cut back mileage and dial down intensity… but let’s talk about something most plans overlook: nutrition during taper. 🥦🍠💪
The truth is, your body isn’t just resting during taper. It’s recovering, rebuilding, and storing all the energy you’ll need on race day. Think of it as charging your internal battery to 100%.
So how do you taper smart and fuel smart? Here’s how to break it down week by week (if following a three week taper):
Your training block left you with depleted glycogen stores, stressed muscles, and a taxed immune system. Now’s the time to restore.
Protein Power: Add extra lean protein to support muscle repair. Think eggs, chicken, tofu, and Greek yogurt.
Vitamin C Boost: Your immune system takes a hit after high mileage. Load up on citrus fruits, berries, bell peppers, and leafy greens, to avoid getting sick before our race.
Train Smart: Skip the punishing workouts. No need for hill sprints or crazy long runs. You’re not building fitness anymore.
This is the time to get your body used to tapping into fat as fuel, a key marathon skill.
Healthy Fats Are Your Friend: Avocados, nuts, olive oil, and salmon can help build long-burning energy stores.
Electrolytes Matter: Keep salting your food and sipping electrolyte drinks. Sodium helps with fluid balance and muscle function.
It’s go time! This is where the magic happens.
Carbs, Baby: Don’t just eat pasta the night before. Start increasing complex carbs (rice, oats, potatoes, bread) 3-4 days out.
Fluids, Too: Hydrate consistently, not just water, but drinks with sodium and potassium to hold onto those fluids.
Avoid “New” Foods: Stick with what your stomach knows. This isn’t the week for experiments.
Keep your runs short and sharp, just enough to stay loose.
Prioritize sleep like it’s part of training (because it is).
Use mental strategies like visualization and positive self-talk to stay focused.
Most importantly: trust your training. You’ve done the work.
💬 Ready to race? Don’t forget to share this with your running crew!
What’s your go-to taper strategy? Go to @carlethkeys and let me know!
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