Tapering in Your Training Plan: What It Is, How to Do It, and Why It Matters

Blake Carter
Oct 7
3 min read

When athletes think about training, most focus on building volume, intensity, and consistency. But one of the most overlooked (and misunderstood) aspects of training is tapering. Whether you’re a runner preparing for a marathon or a hybrid athlete balancing lifting and conditioning, the way you taper can directly influence how you perform on competition day.

At The Impact Initiative Physical Therapy & Performance, we help athletes move, recover, and compete at their best. Tapering is part of that process and here’s what you need to know.

What Is Tapering?

Tapering is a planned reduction in training load before a race, competition, or testing day. Instead of pushing harder right up until the event, you strategically scale back training volume (and sometimes intensity) to allow your body to:

Repair muscle tissue
Replenish energy stores (glycogen)
Reduce fatigue
Sharpen mental and physical readiness

The goal isn’t to “get out of shape”; it’s to let your training adaptations shine when it matters most.

How to Taper Effectively

The details of a taper depend on your sport, training history, and the demands of the event. That said, research and experience point to some guiding principles:

1. Reduce Volume, Not Quality

Most athletes cut total training volume by 40–60% in the final 1–3 weeks before their event. However, intensity (like race-pace runs or strength lifts) should be maintained in small, sharp doses. This helps keep your neuromuscular system primed without accumulating fatigue.

2. Adjust Based on Event Type

Runners: Studies show that a 2–3 week taper with reduced mileage but maintained speed work leads to improved race-day performance.
Hybrid / Strength Athletes: A shorter taper (7–10 days) often works better, with reduced lifting volume but a few moderate-intensity sessions to stay sharp.

3. Prioritize Recovery

Sleep, nutrition, and hydration matter more than ever. This is the time to dial in your pre-event routine, from fueling strategies to mobility work.

4. Trust the Process

Many athletes feel restless during taper, worried they’ll lose fitness. The reality: fitness gains are locked in from months of training. Tapering ensures you can actually access them on game day.

Why Tapering Is Important

Skipping or poorly executing a taper can lead to:

Lingering fatigue that blunts performance
Higher risk of injury from overtraining leading into competition
Mental burnout from never giving yourself a chance to reset

On the other hand, a smart taper has been shown in multiple studies to improve endurance performance by 2–6%, which could mean minutes off your marathon time or the edge you need to hit a PR in competition.

Tapering at The Impact Initiative

Every athlete has a unique training history, lifestyle, and recovery capacity. That’s why tapering isn’t one-size-fits-all. At The Impact Initiative Physical Therapy & Performance, we help athletes in Woodstock, Canton, and the greater Cherokee County area integrate tapering into their training plans in a way that makes sense for their goals , whether that’s race day, competition, or long-term performance.

Key Takeaways

Tapering = a planned reduction in training load before an event
Cut volume, not intensity
Runners benefit from 2–3 week tapers; strength/hybrid athletes may need less
Recovery habits make or break your taper
A well-executed taper can directly boost performance

Ready to Maximize Your Training?

If you’re training for a race or competition and want to make sure your body is ready when it counts, our performance physical therapists can help. We’ll evaluate your training load, recovery strategies, and movement patterns to create a taper plan that sets you up for success.

📍 Clinics in Woodstock and Canton, GA

👉 Learn more or book a session: HERE.

At The Impact Initiative Physical Therapy & Performance, we’re proud to serve athletes across Cherokee County, specifically Woodstock, GA and Canton, GA, helping runners, hybrid athletes, and active adults reach their performance goals. Whether you’re preparing for a marathon, a lifting competition, or simply want to move better, our team creates individualized training and recovery plans tailored to your needs. Conveniently located on Highway 92 in Woodstock and inside Legacy Sports Complex in Canton, we’re here to support your journey with expert care, hands-on treatment, and strategies like tapering that help you perform your best.