Top Taper Tips…

Written by Samantha Mare - Registered Nutritionist & Level 2 Qualified Running Coach

1. Trust the taper.

You don’t gain fitness in the final week, but you can lose freshness if you panic-train. The work is done - this week is about letting your body absorb it. Trust your training, not your taper anxiety.

2. Keep some sharpness.

Don’t cut out running completely. Short, sharp sessions (e.g., a few strides) keep your legs feeling fast without adding fatigue.

3. Carb load.

Your muscles run on carbs. Start increasing your carb intake (8–12 g/kg body weight/day) 2–3 days before the race to maximise muscle glycogen - the key fuel for marathon pace.

4. Stick to familiar foods.

Unfamiliar foods increase risk of GI distress on race day. Race week is not the time to try new gels, supplements or fancy dinners. Keep to foods and drinks you’ve practised with in training so your stomach stays happy.

5. Hydration & electrolytes.

Drink water regularly through the week. Pre-race hydration improves thermoregulation and performance, especially in heat. Aim for pale yellow urine, not clear. If it’s hot, add electrolytes to replace salt lost in sweat.

6. Plan logistics.

Lay out gear, plan your breakfast, check transport, and know where the start line toilets are.

7. Choose your favourite fit.

Look good, feel good. Wear what you know is comfy.

8. Make an unreal playlist.

Put together a playlist of your favourite songs to get you through the highs and lows of the race.

9. Trim your toenails.

Just trust us one this one.

10. Soak it up.

This is what you’ve trained for. Enjoy the build up, enjoy the pre race events, soak up the experiences.