The Truth About Tapering: What Runners Get Wrong Before Race Day

The taper is one of the hardest parts of marathon training—not because of the mileage, but because of the mental game.

As race day approaches, runners often second-guess their training and fall into common taper traps: worrying about losing fitness, cutting calories, skipping strength work, or panicking when they feel new aches and pains.
The truth? Tapering isn’t about doing nothing—it’s about giving your body the space to recover, rebuild, and perform at its peak.

Below are six of the most common taper myths—and the science-backed truths behind them.

❌ Myth #1: “I’ll lose fitness if I run less.”

✅ Truth: Tapering reduces fatigue, not fitness.
During taper, you maintain roughly 95–100% of your training adaptations while your body repairs muscle tissue, replenishes glycogen stores, and strengthens connective tissues. Cutting back on volume allows you to show up rested and ready, not rusty.

❌ Myth #2: “I should stop strength or mobility work.”

✅ Truth: Keep light strength and mobility sessions.
The goal is maintenance, not maxing out. Gentle mobility flows, stability work, and bodyweight exercises help you stay loose and prevent tightness during reduced mileage weeks.

❌ Myth #3: “Taper means total rest.”

✅ Truth: Active recovery keeps your body primed.
Easy runs, stretching, and low-intensity movement promote circulation and help flush out residual fatigue. Think of taper as “strategic recovery,” not complete shutdown.

❌ Myth #4: “I should eat less since I’m running less.”

✅ Truth: Your body still needs fuel.
Even with reduced mileage, your body is working hard to repair muscle fibers and restore energy stores. Maintain consistent nutrition, stay hydrated, and avoid major diet changes before race week—your body will thank you on the start line.

❌ Myth #5: “I can try new workouts or gear.”

✅ Truth: Save experimentation for after your race.
New shoes, gels, or cross-training sessions can introduce stress and risk right when your body needs stability. Stick to what’s worked for you throughout training.

❌ Myth #6: “Every ache or pain means I’m injured.”

✅ Truth: Minor “phantom pains” are normal during taper.
As your body repairs microdamage from training, it’s common to feel new tightness or mild soreness. If discomfort eases with movement and doesn’t worsen day to day, it’s likely nothing serious. Sharp or persistent pain, however, deserves a professional check-up.

💬 Final Thoughts

Tapering isn’t about losing ground—it’s about locking in your fitness. You’ve already done the hard work. The taper phase is where your body absorbs it, rebuilds stronger, and prepares to deliver your best effort when it matters most.

If you’re unsure how to balance recovery and performance—or if those “phantom pains” start to feel real—our team at Modern Motion Chiropractic & Acupuncture can help you stay race-ready and injury-free.