Why Tapering Matters

According to Susan Paul from Runner’s World, tapering is crucial for achieving peak performance. Research indicates that a proper taper can enhance performance by approximately 3%. This period allows muscle glycogen stores to replenish, while hormones, metabolic enzymes, and antioxidants return to optimal levels. It also facilitates muscle recovery and supports the immune system.

One study emphasized that the main goal of tapering is to reduce accumulated fatigue rather than to seek additional fitness gains. Physiological adaptations generally require at least six weeks to manifest, and tapering, which typically starts two to four weeks before the main event, is essential for reaching peak performance. The taper usually involves reducing mileage by 20 to 30 percent from the highest volume of training in the weeks prior to the race.

Cross-training and bodyweight workouts should also be scaled back during this time.

The Personal Benefits of Tapering

I genuinely appreciate the tapering phase. Beyond my running commitments, I wear many hats, including being a special education teacher in an urban setting, a Master's student, and a writer and editor. Next year, I will embark on a journey as a law student as well.

During tapering, I find I have more time and energy to devote to my other responsibilities. The lighter runs allow me to conserve both physical and mental energy, enabling me to be more present in various aspects of my life. On race day, I typically feel revitalized and ready to go. I've learned that it's more beneficial to be fresh rather than overworked and stressed.

In the past, I struggled with the tapering process, worrying that I was losing my edge. However, I've matured as a runner and have come to understand the value of listening to my coach and easing off when necessary.

Tapering Beyond Running

The principles of tapering extend beyond athletics. For instance, before significant academic assessments—like the Law School Admissions Test—I refrained from studying for the four or five days leading up to the exam. In both running and academics, being well-rested often outweighs the perceived benefits of cramming or overtraining.

I believe that a significant aspect of tapering is the trust you place in yourself. The efforts you have put in over weeks, months, or even years are not easily erased. It’s easy to feel like an imposter during this final stretch, as the pressure of high-stakes performance can be overwhelming.

The taper period provides an opportunity to regain perspective and rest. Life continues regardless of the outcome of any event, whether it’s a race, an exam, or a teaching observation.

Ultimately, there are priorities in life that extend beyond running or any single exam. The taper is a valuable time to ground yourself, reminding you that your performance in high-pressure situations does not define your worth.

We all encounter moments that require us to perform under pressure. Rushing to prepare typically does not lead to better outcomes; in fact, it can be counterproductive. Instead, the days leading up to significant events should be a time for recovery, mental clarity, and reassurance that you are exactly where you need to be. Regardless of the results, both you and the world will continue to move forward.